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Liam Hemsworth Workout & Diet: Ex-Navy Seal Gets The Aussie In Shape

By Chris Davis

Experience
Intermediate (2-3 years)
Time
63 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
2 x Dumbbell, 2 x Kettlebell, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, EZ Bar, Flat Bench, Medicine Ball, Other, Pull up bar, Rowing Machine, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Liam Hemsworth workout for “The Hunger Games” included working out with ex-Navy SEAL Logan Hood. These workouts included flipping tires in the parking lot, and slamming baseball bats against body bags. Although this sounds unconventional, it got Liam Hemsworth in shape. While getting engaged to Miley Cyrus in his personal life, Liam Hemsworth was focused on his role as Gale Hawthorne.

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Monday Workout Routine

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For these exercises, Liam Hemsworth uses the Pyramid style of lifting. Here, you start by doing 1 of each exercise. Then, you go up to 2 reps. Then, 3, 4, 5, 6, and finally to where you do 7 reps of each. Move onto the next exercise after each set. So, the workout routine looks like this: 1-2-3-4-5-6-7 of each exercise.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
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Circuit
Decline Pushup demonstrationPlay Decline Pushup demonstration
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Sit Squats demonstrationPlay Sit Squats demonstration
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
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Tuesday Workout Routine

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Static Circuit: Do each of the following exercises for 4 sets. For each exercise, hold the weight extended for 30 seconds. Then, rest for 10 secs between sets.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
1 set, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Lying EZ-Bar Triceps Extension
1 set, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Farmer's Walk demonstrationPlay Farmer's Walk demonstration
4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 1 reps, (rest 10s)
Tempo: 1/30/1/0
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Heavy Bag Baseball Swing demonstrationPlay Heavy Bag Baseball Swing demonstration
2 sets, 30 reps, (rest 60s)
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Wednesday Workout Routine

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Interval Training

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 2000 meters, (rest 60s)
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
6 sets, 500 meters, (rest 180s)
3 minutes of active rest - walk, jog in place
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Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
3 sets, 500 yards, (rest 60s)
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Heavy Bag Baseball Swing demonstrationPlay Heavy Bag Baseball Swing demonstration
2 sets, 30 reps, (rest 60s)
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Thursday Workout Routine

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Lower Body & Pushups


Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 2000 meters, (rest 60s)
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1 set, 20 reps, (rest 60s)
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Weighted Front Squat demonstrationPlay Weighted Front Squat demonstration
5 sets, 5 reps, (rest 90s)
Weight to be used is 110% of BW
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Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 10 - 20 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
5 sets, 15, 20, 25, 20, 15 reps, (rest 60s)
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Friday Workout Routine

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Cumulative Routine

Circuit
Rope Climb
5 sets, 1 reps, (rest 60s)
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Bear Crawl demonstrationPlay Bear Crawl demonstration
5 sets, 20 yards, (rest 60s)
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Crab Walk demonstrationPlay Crab Walk demonstration
5 sets, 20 yards, (rest 60s)
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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
1 set, 5 reps, (rest 60s)
120% body weight
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Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 5 reps, (rest 60s)
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Rope Machine Seated Pull demonstrationPlay Rope Machine Seated Pull demonstration
1 set, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 15 - 22 reps, (rest 60s)
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Rope Machine Seated Pull demonstrationPlay Rope Machine Seated Pull demonstration
1 set, 20 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/14/2019, EST


Last Updated: 7/12/2021, EDT

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