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Chris Hemsworth Workout: Thor Workout Got Him Too Big

By Chris Davis

Experience
Intermediate (2-3 years)
Time
106 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
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.

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Monday Chest and Back

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Dip with Ankle Weights demonstrationPlay Weighted Dip with Ankle Weights demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Shadow Boxing demonstrationPlay Shadow Boxing demonstration
1 set, 15 min, (rest 60s)
Show Alternative Exercises
Jump Rope: Basic Hop
1 set, 15 min, (rest 60s)
Show Alternative Exercises
Circuit
Plank Leg Raise
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Crunches
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Roman Chair Knee Raise demonstrationPlay Roman Chair Knee Raise demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday Legs

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Barbell Squat demonstrationPlay Barbell Squat demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Wednesday Abs and Arms

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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Shadow Boxing demonstrationPlay Shadow Boxing demonstration
1 set, 15 min, (rest 60s)
Show Alternative Exercises
Circuit
Plank Leg Raise
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Crunches
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Roman Chair Knee Raise demonstrationPlay Roman Chair Knee Raise demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Thursday Chest and Back

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Dip with Ankle Weights demonstrationPlay Weighted Dip with Ankle Weights demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Shadow Boxing demonstrationPlay Shadow Boxing demonstration
1 set, 15 min, (rest 60s)
Show Alternative Exercises
Jump Rope: Basic Hop
1 set, 15 min, (rest 60s)
Show Alternative Exercises

Friday Legs and Abs

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Barbell Squat demonstrationPlay Barbell Squat demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
2 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Plank Leg Raise
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Crunches
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Roman Chair Knee Raise demonstrationPlay Roman Chair Knee Raise demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
2 - 4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/19/2020, UTC


Last Updated: 9/12/2020, UTC

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