Chris Hemsworth Workout: Thor Workout Got Him Too Big

By Chris Davis

	Advanced (3+ years)
	89 minutes/day \| 5 days/week
	Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Weight Plate, Other, Bodyweight, Jump Rope, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Vertical Knee Raise, Squat Rack, Sliding Disc, Leg Extension Machine, Seated Leg Curl Machine, Pull up bar, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

When it comes to the being Thor, Chris Hemsworth knew he had to make some huge body changes to fit the role. His workouts involved many factors, but the most important aspect of the Chris Hemsworth workout was doing heavy lifts to gain muscle mass.

Doing high weight, low-repetition lifts to improve muscle mass was difficult as he was filming the move Red Dawn at the same time. Chris Hemsworth knew that achieving comic book results wasn’t fathomable through his current workout, so he tapped celebrity trainer Duffy Gaver.

Description

Week 1 Overview

Day 1:

Monday Chest and Back

Day 2:

Tuesday Legs

Day 3:

Wednesday Abs and Arms

Day 4:

Thursday Chest and Back

Day 5:

Friday Legs and Abs

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday Chest and Back

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	2-4 sets	8-12 reps	60s
2.Dumbbell Flyes	2-4 sets	8-12 reps	60s
3.Bent Over Barbell Row	2-4 sets	8-12 reps	60s
4.Overhand-Grip Rear Lateral Raise	2-4 sets	8-12 reps	60s
5.Weighted Pullup	2-4 sets	8-12 reps	60s
6.Weighted Dip with Ankle Weights	2-4 sets	8-12 reps	60s
7.Shadow Boxing	1 set	15 min	60s
8.Jump Rope: Basic Hop	1 set	15 min	60s
Circuit #9 - 2-4 rounds Rest 60s between rounds
9A.Plank Leg Raise	2-4 rounds	15-20 reps	0s
9B.Kneeling Cable Crunch	2-4 rounds	15-20 reps	0s
9C.Crunches	2-4 rounds	15-20 reps	0s
9D.Reverse Crunch	2-4 rounds	15-20 reps	0s
9E.Roman Chair Knee Raise	2-4 rounds	15-20 reps	0s
9F.Oblique Crunches (Feet on Bench)	2-4 rounds	15-20 reps	0s
9G.Side Crunch	2-4 rounds	15-20 reps	60s

Day 2 - Tuesday Legs

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2-4 sets	8-12 reps	60s
2.Stiff-Legged Barbell Deadlift	2-4 sets	8-12 reps	60s
3.Platform Hamstring Slides	2-4 sets	8-12 reps	60s
4.Leg Extensions	2-4 sets	8-12 reps	60s
5.Seated Leg Curl	2-4 sets	8-12 reps	60s

Day 3 - Wednesday Abs and Arms

Scroll to top

Exercise	Sets	Reps	Rest
1.Weighted Chin-up	2-4 sets	8-12 reps	60s
2.Barbell Biceps Curl	2-4 sets	8-12 reps	60s
3.Hammer Curls	2-4 sets	8-12 reps	60s
4.Cable Tricep Extension	2-4 sets	8-12 reps	60s
5.Barbell French Press	2-4 sets	8-12 reps	60s
6.Shadow Boxing	1 set	15 min	60s
Circuit #7 - 2-4 rounds Rest 60s between rounds
7A.Plank Leg Raise	2-4 rounds	15-20 reps	0s
7B.Kneeling Cable Crunch	2-4 rounds	15-20 reps	0s
7C.Crunches	2-4 rounds	15-20 reps	0s
7D.Reverse Crunch	2-4 rounds	15-20 reps	0s
7E.Roman Chair Knee Raise	2-4 rounds	15-20 reps	0s
7F.Oblique Crunches (Feet on Bench)	2-4 rounds	15-20 reps	0s
7G.Side Crunch	2-4 rounds	15-20 reps	60s

Day 4 - Thursday Chest and Back

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	2-4 sets	8-12 reps	60s
2.Dumbbell Flyes	2-4 sets	8-12 reps	60s
3.Bent Over Barbell Row	2-4 sets	8-12 reps	60s
4.Overhand-Grip Rear Lateral Raise	2-4 sets	8-12 reps	60s
5.Weighted Pullup	2-4 sets	8-12 reps	60s
6.Weighted Dip with Ankle Weights	2-4 sets	8-12 reps	60s
7.Shadow Boxing	1 set	15 min	60s
8.Jump Rope: Basic Hop	1 set	15 min	60s

Day 5 - Friday Legs and Abs

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2-4 sets	8-12 reps	60s
2.Stiff-Legged Barbell Deadlift	2-4 sets	8-12 reps	60s
3.Platform Hamstring Slides	2-4 sets	8-12 reps	60s
4.Leg Extensions	2-4 sets	8-12 reps	60s
5.Seated Leg Curl	2-4 sets	8-12 reps	60s
Circuit #6 - 2-4 rounds Rest 60s between rounds
6A.Plank Leg Raise	2-4 rounds	15-20 reps	0s
6B.Kneeling Cable Crunch	2-4 rounds	15-20 reps	0s
6C.Crunches	2-4 rounds	15-20 reps	0s
6D.Reverse Crunch	2-4 rounds	15-20 reps	0s
6E.Roman Chair Knee Raise	2-4 rounds	15-20 reps	0s
6F.Oblique Crunches (Feet on Bench)	2-4 rounds	15-20 reps	0s
6G.Side Crunch	2-4 rounds	15-20 reps	60s

Date Created: 1/19/2020, UTC

Last Updated: 9/12/2020, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Chris Davis

See More More Workouts by Chris Davis

More workouts like this

Men's Build Muscle, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan