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

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

63 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

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

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Equipment

Barbell, Bodyweight, Box, Cable, Dips Bar, Dumbbell, EZ Bar, Kettlebell, Medicine Ball, Other, Pull up bar, Rowing Machine, Weight Plate

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

63 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

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

Show More

Equipment

Barbell, Bodyweight, Box, Cable, Dips Bar, Dumbbell, EZ Bar, Kettlebell, Medicine Ball, Other, Pull up bar, Rowing Machine, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


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.

ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set10 min60s
2A. Decline Pushup
Decline Pushup
7 sets1, 2, 3, 4, 5, 6, 7 reps60s
2B. Pull-up7 sets1, 2, 3, 4, 5, 6, 7 reps60s
2C. Sit Squats7 sets1, 2, 3, 4, 5, 6, 7 reps60s
2D. Stiff-Legged Barbell Deadlift7 sets1, 2, 3, 4, 5, 6, 7 reps60s
2E. Hanging Leg Raise
Hanging Leg Raise
7 sets1, 2, 3, 4, 5, 6, 7 reps60s
3. Rowing, Stationary1 set10 min60s

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.

ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set10 min60s
2. Barbell Bench Press4 sets1 reps10s
Tempo: 1/0/1/30
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets1 reps10s
Tempo: 1/0/1/30
4. Dumbbell Flys
Dumbbell Flys
1 set1 reps10s
Tempo: 1/0/1/30
5. Lying Triceps Press1 set1 reps10s
Tempo: 1/0/1/30
6. Parallel Bar Dip4 sets1 reps10s
Tempo: 1/0/1/30
7. Farmer's Walk
Farmer's Walk
4 sets1 reps10s
Tempo: 1/0/1/30
8. Bodyweight Squat4 sets1 reps10s
Tempo: 1/30/1/0
9. Heavy Bag Baseball Swing
Heavy Bag Baseball Swing
2 sets30 reps60s

Wednesday Workout Routine

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Interval Training

ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set2000 meters60s
2. Rowing, Stationary6 sets500 meters180s
3 minutes of active rest - walk, jog in place
3. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
3 sets500 yards60s
4. Heavy Bag Baseball Swing
Heavy Bag Baseball Swing
2 sets30 reps60s

Thursday Workout Routine

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Lower Body & Pushups


ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set2000 meters60s
2. Bodyweight Squat1 set20 reps60s
3. Weighted Front Squat5 sets5 reps90s
Weight to be used is 110% of BW
4. Reverse Crunch3 sets10 - 20 reps60s
5. Push-up5 sets15, 20, 25, 20, 15 reps60s

Date Created: 12/14/19, 6:16 AM


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

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