Last updated on October 2nd, 2024 at 06:24 pm

Update Notes: We have now seen three to four different Chris Hemsworth workout routines here at SHJ – ranging from his original Thor Workout and a home workout used while gyms were closed all the way to Thor Ragnarok training and a separately shared circuit routine for Ragnarok shredding!

We’ve also taken a deeper look at his nutrition, with multiple articles researching different diets he has followed. 

None of these changes and adaptions to his workout(s) and overall nutrition are uncommon among celebrities I have researched within our Workout Database.

I have now researched over 300 celebrities, athletes and the world’s top performers and even written my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can find other articles on Hemsworth’s workout and diet all over the site, but I’ve also updated this article to include it all below (in sometimes shorter formats).

You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Hemsworth and his training.

Chris Hemsworth Stats:

Height: 6’3

Weight: (approximate) 195-210

Age: 35 years old

Chris Hemsworth is right there in the average height among male celebs at SHJ.

And another Chris to add to the list.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Pine, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

My book Superhuman Secrets is Updated & Expanded!
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!

Chris Hemsworth Diet and Nutrition

Hemsworth actually gained so much bulk for the role, his costume didn’t fit.

Hemsworth was once quoted saying he feels like he’s always busy doing something, but really he’s just eating!!!

I mean, if only we were all so lucky?

Okay, back on track.  One thing I’d like to state is that I generally don’t refer to steroid use in any of my articles, even if the article is about celebrities getting Superhero Jacked for movie rolls.

Having touched on that, I want to also quote Muscle and Fitness to debunk the future comments regarded to Hemsworth and the use of gear.

“People see Chris and they think he was on steroids, but he didn’t touch a single substance,” Gaver says. “It was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor.”

I mean, c’mon people!

Update: Hemsworth has taken up a vegan based diet for good while training for Thor: Ragnarok and Avengers Infinity War.

His trainer, Luke Zocchi is quoted in Men’s Fitness Australia stating:

‘That was a big experiment we tried to see if he could keep the muscle being vegan and it actually surprised me as well because we’re all in this mentality of ‘gotta eat animal protein, protein, protein’ but you can get a lot of protein from beans,’ said Zocchi in an interview with Today Extra. ‘It got a little gassy at times,’ he joked.

But, Hemsworth also said:

“I’m eating every two hours so it’s not just the working out part,” Hemsworth said.

Bulking takes calories!

In our articles analyzing Chris Hemsworth’s diet plan, and even one analyzing Chris Hemsworth’s favorite cheat meal, we also broke down some meals more specifically:

Bulking Up Go-To Meal:

Steak, brown rice and greens

GQ/Zocchi: “Putting on muscle mass requires both carbs and protein so don’t be shy with the rice if you’re trying to pile on the pounds.”

Weight Loss Go-To Meal:

Grilled chicken with a salad of rocket, tomatoes, a small amount of parmesan and balsamic dressing

GQ/Zocchi: “When stripping weight the opposite is true. Eating plenty of veggies will fill you up and limit calorie intake.”

Cheat Meals:

Pepperoni Pizza and Cheeseburgers

We see a lot of celebs opt for a sustainable approach, and some for some added restrictions.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

Like I said, we’ve also seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Which Male Celebrity Workout is Best For You?
Take Take The Free Workout Placement Quiz and find the best free workout for you.

Chris Hemsworth Workout Routine Research

The bodybuilding styled routine worked perfect and Hemsworth body immediately reacted to it.

He was able to gain 20 lbs. of muscle in time for his first gig as Thor.  From there it was his and Gavens job to maintain his figure while continuing to do the necessary touch-ups!

Similar to a high quality sculpture, there are time you look in the mirror and can tell what’s lackin’ and what’s lookin’ good!  Gaven has done a fabulous job at keeping Hemsworth well rounded for his recurring roles as Thor.  We continue to see his amazing physique in every movie.

I’ve started by adding in bonus content to the end of this article to include some updated footage from the training Hemsworth has included in his 2017 training for Thor Ragnarok.

But, I didn’t stop there.

Chris has shared a bunch of content on his own Instagram, and on top of that, his trainer for Ragnarok and Infinity War has also done some interviews we can utilize.

Hemsworth states in a post:

“Kicking off the week with some good old fashioned ‘attack the bag cause it won’t attack you back and you’ll feel super tough,'” Hemsworth wrote in the post.

And, if you missed that, he’s talking about some boxing/mixed martial arts – which is something we always love adding in!

Continuing that, Hemsworth has said:

“Something like The Huntsman requires less bulk and more athleticism,” says Chris Hemsworth.

“That leads to a little less isolation lifts and more bodyweight circuits, boxing and Muay Thai drills.

Which he follows up and continues with:

“We train six days a week for about an hour, but never much over an hour, but we go hard during that time frame. I do train when I’m not playing Thor, but I’m less bulky because I eat less and my workouts are more rounded and less centered around being muscular. I usually put on about 20lb of muscle to play Thor.”

Six days a week.  On it.

In Men’s Health his trainer tells us something that goes against that a bit, but we’ll utilize both to our advantage:

“He hated being big and not being able to move. We still did traditional body building, but added in a lot more functional movements.” Zocchi attributes the incredible agility during Ragnarok’s fight scenes to this combination of lifting and functional body weight movements.

Luke’s training philosophy is very much quality over quantity. “Me and Chris never train for more than an hour a day. Never more than that,” he explains. “We’d lift 3-4 times a week and hit the main muscle groups. We try to do something a little different each time, otherwise it gets boring.”

He mentions hitting the main muscle group 3-4 days a week.

Looks like he’s working on a nice 3-4 day split with some added mixed martial arts, agility training, and body weight movements.

We like that.

Are you ready?

Chris Hemsworth Workout Routine

Training Volume: 

5 days

Explanation:

The training includes 5 days programmed for you, plus I am including a new video of Chris Hemsworth’s Thor Ragnarok training as well that you can utilize on off days or to insert within other days as well.

I’ve also included an Ab Routine at the bottom to incorporate for 2-3 days.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Chris Hemsworth Workout Day One Back Day:

Warm Up:

Stretch

20 minutes of slow incline walk

Workout:

Pull ups: 5 sets of decreasing rep count = 20-15-12-10-10

Wide Grip Push ups: 5 sets of 20 reps

Hammer Strength 2 Arm Row: 5 sets of 12

Dumbbell Rows: 4 sets of 12

Hyperextension: 4 sets of decreasing rep count = 25-20-15-15

Chris Hemsworth Workout Day Two Chest Day:

Warm Up:

Stretch

20 minutes of slow incline walk

Workout:

Barbell Bench Press:  8 sets of decreasing rep count = 12-10-10-8-8-6-4-4-4

Incline Dumbbell Bench Press: 4 sets of 12

Hammer Strength Chest Press: 4 sets of 15

Weighted Dips: 4 sets of 10 *Unweighted is fine for beginners*

Cable Flys: 4 sets of 12

Chris Hemsworth Workout Day Three Leg Day: 

Warm Up:

Stretch

20 minutes of slow incline walk

Workout:

Back Squats: 7 sets of decreasing rep count = 10-8-6-5-4-3-3

Leg Press: 1 set to Failure

Lunges: 4 sets of 20

Leg Extension: 3 sets of 20

Single Leg-Curls: 3 sets of 20

Standing Calf Raise: 3 sets of 20

Chris Hemsworth Workout Day Four Shoulder Day:

Warm Up:

Stretch

20 minutes of slow incline walk

Workout:

Military Press: 7 sets of decreasing rep count = 10-8-6-5-4-3-3

Arnold Press: 4 sets of 12 reps

Barbell Shrugs: 4 sets of 12 reps

Dumbbell Lateral Raise: 3 sets of 15 reps

Dumbbell Front Raise: 3 sets of 15 reps

Rear Delt Flys: 3 sets of 15

Chris Hemsworth Workout Day Five Arm Day:

Warm Up:

Stretch

20 minutes of slow incline walk

Workout:

Barbell Bicep Curl: 3 sets of 10 reps

Skull Crushers: 3 sets of 10 reps

E-Z Bar Preacher Curls: 3 sets of 10 reps

Dumbbell Lying Tricep Extension: 3 sets of 10 reps

Dumbbell Hammer Curls: 3 sets of 12 reps

Rope Pushdown: 3 sets of 12

Barbell Wrist Curl: 3 sets of 20

Barbell Reverse Wrist Curl: 3 sets of 20

Ab Circuit to Add to 2-3 of the Days:

*I would suggest doing this circuit 2-3 times each day that you fit it into once you begin getting used to the routine and are no longer a beginner*

General Plank: 60 seconds

Hanging Leg Raise: 12 reps

General Side Plank: 60 seconds each side (or 30 for beginners)

Toes-to-Bar: 12 reps (Can be subbed for Knees to Elbows)

Chris Hemsworth Workout Version Two

Training Volume: 

3-4+ days per week

Explanation:

This workout is inspired directly from workouts reprogrammed from Hemsworth trainer, Zocchi, and has been modified through interviews with him.  You can do this as is, or you can swap back and forth with his other programming.  His trainer mentions a 3-4 day split, so we will be using Push, Pull, Legs, Full Body/Agility, and then adding in MMA and Parkour if you’d like to go off of Hemsworth “six days a week” statement.

Superset Explanation:

Letters (A/B) represent a superset. So, you’ll perform both exercises back to back with no rest until you’ve performed all of the reps for both exercises – which equals 1 set.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Chris Hemsworth Workout Day One: Pull

Warm Up:

Stretch

10 minute incline walk

Workout:

Deadlift

4×10-8-8-6

Hammer Strength Rows

4×12

Pulldowns

4×12

Superset 1:

A. Hammer Curls

3×12

B. Chin Ups

3×12

Superset 2:

A. Push Ups

3×12

B. Barbell Curls

3×12

Chris Hemsworth Workout Day Two: Push

Warm Up:

Stretch

10 minute incline walk

Workout:

Bench Press

4×10-8-8-6

Arnold Press

4×12

Incline Bench Press

4×12

Skull Crushers

4×12

Superset 1:

A. Dips

3×12

B. Plate Overhead Tricep Extension

3×12

Superset 2:

A. DB Shoulder Front Raises

3×12

B. DB Upright Rows

3×12

Superset 3:

A. Tricep Cable Pushdowns

3×12

B. Cable Kickbacks

3×12

Chris Hemsworth Workout Day Three: Legs

Warm Up:

Stretch

10 minute incline walk

Workout:

Back Squat

4×10-8-8-6

Hamstring Curl Machine

4×12

Leg Extension Machine

4×12

Superset 1:

A. Leg Press

3×12

B. Calf Raises (on Leg Press Machine)

3×12

Superset 2:

A. Weighted Lunges

3×12

B. Cable Pullthroughs

3×12

Chris Hemsworth Workout Day Four: Full Body

Warm Up:

Stretch

10 minute incline walk

Workout:

Superset 1:

A. Kettlebell Swings

3×12

B. One Arm DB Snatches

3×12

Superset 2:

A. Push Ups

3×20

B. Goblet Squats

3×12

Superset 3:

A. Dumbbell Rows

3×12

B. Chin Ups

3×12

Superset 4:

A. Dips

3×12

B. Battle Rope

3×30 seconds

Chris Hemsworth Workout: Active Recovery/Add-on Days

Hemsworth mentions 6 days, but his trainer mentioned 3-4.  If you’d like to add-on to your programming you can utilize the workouts that I’m going to link you below.

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

Chris Hemsworth Home Workout

Training Volume:

One Day Worth of Training [That Can Be Repeated]

Explanation:

This is a warm up and circuit that is great as a full body workout to be added into your programming any day you need to switch it up and get a great quick and dirty full body workout!

Training Duration:

Luke Zocchi, Chris Hemsworth’s personal trainer builds this circuit to be 3 rounds with no rest in between rounds.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

The Warm Up:

Bear Crawl

20 Seconds On 10 Seconds Off X 10 Rounds

Bodyweight Squats

20 Seconds On, 10 Seconds Off X 10 Rounds

The Workout:

Complete Circuit 3 Rounds [No Rest Between Rounds]

Weighted Burpee X 8 reps

Dumbbell Curl to Press X 8 reps

Goblet Squat X 8 reps

Standing Tricep Extensions X 8 reps

Reverse Lunge Curl X 8 reps

Lateral Raise into Front Raise into Upright Row w/ Dumbbells X 8 reps

Plank Punch Out X 8 reps

Plank Pulses X 8 reps

Plank Pikes X 8 reps

Bonus Content: Chris’ High Intensity Training He Added For Thor Ragnarok 2017 Training

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.