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Chris Hemsworth Workout: Thor Workout Got Him Too Big

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

106 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 wo

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

106 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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 wo

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Monday Chest and Back

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press2 - 4 sets8 - 12 reps60s
2. Dumbbell Flys
Dumbbell Flys
2 - 4 sets8 - 12 reps60s
3. Bent Over Barbell Row2 - 4 sets8 - 12 reps60s
4. Overhand-Grip Rear Lateral Raise2 - 4 sets8 - 12 reps60s
5. Weighted Pullup
Weighted Pullup
2 - 4 sets8 - 12 reps60s
6. Weighted Dip with Ankle Weights2 - 4 sets8 - 12 reps60s
7. Shadow Boxing1 set15 min60s
8. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set15 min60s
9A. Plank Leg Raise
Plank Leg Raise
2 - 4 sets15 - 20 reps60s
9B. Kneeling Cable Crunch
Kneeling Cable Crunch
2 - 4 sets15 - 20 reps60s
9C. Crunches
Crunches
2 - 4 sets15 - 20 reps60s
9D. Reverse Crunch2 - 4 sets15 - 20 reps60s
9E. Roman Chair Knee Raise2 - 4 sets15 - 20 reps60s
9F. Oblique Crunches (Feet on Bench)2 - 4 sets15 - 20 reps60s
9G. Side Crunch2 - 4 sets15 - 20 reps60s

Wednesday Abs and Arms

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ExerciseSetsRepsRestNotes
1. Weighted Chin-up2 - 4 sets8 - 12 reps60s
2. Barbell Biceps Curl
Barbell Biceps Curl
2 - 4 sets8 - 12 reps60s
3. Hammer Curls
Hammer Curls
2 - 4 sets8 - 12 reps60s
4. Cable Tricep Extension
Cable Tricep Extension
2 - 4 sets8 - 12 reps60s
5. French Press
French Press
2 - 4 sets8 - 12 reps60s
6. Shadow Boxing1 set15 min60s
7A. Plank Leg Raise
Plank Leg Raise
2 - 4 sets15 - 20 reps60s
7B. Kneeling Cable Crunch
Kneeling Cable Crunch
2 - 4 sets15 - 20 reps60s
7C. Crunches
Crunches
2 - 4 sets15 - 20 reps60s
7D. Reverse Crunch2 - 4 sets15 - 20 reps60s
7E. Roman Chair Knee Raise2 - 4 sets15 - 20 reps60s
7F. Oblique Crunches (Feet on Bench)2 - 4 sets15 - 20 reps60s
7G. Side Crunch2 - 4 sets15 - 20 reps60s

Thursday Chest and Back

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Date Created: 1/19/20, 3:56 AM


Last Updated: 9/12/20, 9:38 PM

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