Chris Hemsworth recently launched his own fitness app called Centr with his team.

Did I mention our Academy Portal App officially launched for all members of our core programs?

No? Alright, well, shameless plug.  Because, well…it did.

Anyways, after a couple takes as Thor Hemsworth and his trainer switched up his training style and began using training methods that revolved around different variations, styles, and essentially circuit training that was constantly varied.

He, along with many other celebrities that we’ve been seeing with new takes to their routines, was one of the bigger case studies in my book Superhuman Secrets.

Now Hemsworth also signed on to star as Hulk Hogan in a currently untitled movie, and let fans know that he plans on coming in with the biggest (most jacked?) physique we’ve ever seen from him.

It’s likely they’ll use different training methods for this, but today we’ll be talking about the style he used to pull off his lean and toned physique we saw in Thor Ragnarok.

Since our original Chris Hemworth Workout Routine and Diet Plan article we’ve seen a couple more (Chris Hemsworth Ab Workout and Chris Hemsworth Home-Based Workout), but this time we’re actually rehashing some of the content that was updated within the original.

With our Workout Database quickly approaching over 1,000 workout routines it’s becoming harder and harder for members to look at ALL the workouts we have available for them.

For that reason, while we’re still updating older posts on a daily basis, we decided it’s time to separate some of the awesome content we have in those older posts into updated, new content for you guys.

If you’re a member of The SHJ Army, I’m sure you’ve realized this already.

Part of our research for Ragnarok came up with some great information from his trainer Zocchi who states:

“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.”

I’m sure the big and not being able to move portion of that will have to be overcome for his Hulk Hogan role, but as I said: for now we’re more worried about Thor Ragnarok!

Let’s get into the actual workout.

Chris Hemsworth Thor Ragnarok Workout Routine

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

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