Last updated on October 2nd, 2021 at 05:58 pm
Are you ready for a god workout?
That was a trick question….
I don’t think anyone can be ready for a god workout. Especially not when that god is Thor.
It felt fitting that we move onto Thor after seeing Batman, Captain America and Superman because Chris Hemsworth was our first ever god that we had at SHJ – so why not be among the first superheroes as well?
We’ve now seen Hemsworth portray Thor multiple times, and each time bring an awesome physique to the screen. BUT, what if we have a routine based strictly around the character of Thor and what we know about his powers/character?
Well, let’s do it.
Thor Stats:
Height: 6’6
Weight: 640 lbs
Real Name: Thor Odinson
Powers: Yes
Okay, well…Thor is a god.
We knew that already.
And, he stands gigantic and carries the weight of a god, or creature that is essentially pure muscle and strength (and then some).
Comparing to Chris Hemsworth’s 6’3 (which is pretty tall, even for celebs we see on the site), Thor is still taller, and basically triple Hemsworth’s weight.
Thor is actually the tallest hero we’ve seen thus far, with Superman at 6’3 and Captain America and Batman coming in at 6’2.
But, hey, this is just fun comparison.
This workout can be used to get in god-like physique by anyone and everyone.
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The Thor Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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The Thor Workout Routine Research
Awe yeah, the fun stuff. The good stuff. What you’re all here for.
Was that pretty good build up?
Marvel.com tells us this about Thor’s powers:
Thor possesses physical powers superior to those of normal Asgardian gods. He has an extended lifespan augmented (although not immortal) by the Golden Apples of Idunn, immunity to conventional diseases, enhanced endurance (Thor’s Asgardian metabolism is far greater than a human), superhuman strength ([lifting 100 tons]), which increases further when he succumbs to “warrior’s madness,” a berserker rage, the mindless battle passion that increases a warriors strength tenfold. By chanting and performing an ancient ritual, Thor can also invoke the berserker rage to increase his strength. His skin and bones are several times denser than those of mortals, granting him extreme resistance to injury.
They also go on to tell us about his unique weapon…Mjolnir:
Mjolnir is a virtually unbreakable hammer enchanted by Odin with various enchantments by augmenting its physical qualities via the Odinforce, the life essence of the Asgardian gods, and forged from mystically uru metal, whose chief properties are durability, the ability to maintain enchantment, and absorb energies. Thor shares a unique bond and affinity with Mjolnir, which has been increased further after Dr. Stephen Strange bound Thor’s lifeforce to Mjolnir to repair the hammer.
So, we have to build a routine around this superhuman strength, endurance, health, and physical power – but also keep in mind that we want to be able to be worthy enough to wield Thor’s hammer as well!
Think you’re worthy enough?
Well, hopefully after this workout you will be!
Now, I will point this out: there is obviously going to be a vast array of other powers I don’t name when doing these character/superhero workouts. That’s okay. We need the basis for what we’re working with for the workout. The fact that Thor can also lift his Mjolnir and call down thunder on his enemies doesn’t change how you are going to train…!
Although it is pretty badass….
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The Thor Workout Routine
Training Volume:
4-6 days per week
Explanation:
We’re talking about Thor here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Day 1: Deadlift and Hammer
-20 min incline walk
-Deadlift: 10, 8, 5, 3, 1
-One Arm Dumbbell Rows: 3X10(each)-super set 1
-Pull ups: 3Xfailure-super set 1
-Sledgehammer slam: 3X10(each)-super set 2
-Tricep Kickbacks: 3X10(each)-super set 2
-Upward Chop: 3X10(each)-super set 2
-Alternating Lateral Raise: 3X10(each)-super set 2
-Box jumps: 3X10-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Plank: 3X1 min-super set 4
-Toes to Bar: 3X10-super set 4
-Side Plank: 3X1 min(each)-super set 4
-Hanging Leg Raises: 3X10-super set 4
Day 2: Bench and Hammer
-20 min incline walk
-Bench Press: 10, 8, 5, 3, 1
-Push Ups: 3Xfailure-super set 1
-Dips: 3Xfailure-super set 1
-Alternating Hammer Curls: 3X10(each)-super set 2
-Downward Chop: 3X10(each)-super set 2
-Ball Slams: 3X20-super set 2
-Alternating Front Raises: 3X10(each)-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Plank: 3X1 min-super set 4
-Toes to Bar: 3X10-super set 4
-Side Plank: 3X1 min(each)-super set 4
-Hanging Leg Raises: 3X10-super set 4
Day 3: Squat and Hammer
-20 min incline walk
-Squats: 10, 8, 5, 3, 1
-Calf Raises: 3X20-super set 1
-Lunges: 3Xfailure-super set 1
-Sledgehammer slam: 3X10(each)-super set 2
-Tricep Kickbacks: 3X10(each)-super set 2
-Upward Chop: 3X10(each)-super set 2
-Alternating Lateral Raise: 3X10(each)-super set 2
-Box jumps: 3X10-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Plank: 3X1 min-super set 4
-Toes to Bar: 3X10-super set 4
-Side Plank: 3X1 min(each)-super set 4
-Hanging Leg Raises: 3X10-super set 4
Day 4: Press and Hammer
-20 min incline walk
-Military Press: 10, 8, 5, 3, 1
-Arnold Press: 3X10-super set 1
-Barbell Shrug: 3X10 with hold-super set 1
-Alternating Hammer Curls: 3X10(each)-super set 2
-Downward Chop: 3X10(each)-super set 2
-Ball Slams: 3X20-super set 2
-Alternating Front Raises: 3X10(each)-super set 2
-Jump Rope: 3X1 min-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Plank: 3X1 min-super set 4
-Toes to Bar: 3X10-super set 4
-Side Plank: 3X1 min(each)-super set 4
-Hanging Leg Raises: 3X10-super set 4
Bonus 1-2 Days: Activity and MMA
All heroes should know how to defend themselves.
Mixed Martial Arts Resources
Parkour Training Resource
- Nightrunner Workout Routine
- This Nightrunner Workout has both Calisthenics AND Parkour for you.
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