Liam Hemsworth Workout & Diet: Ex-Navy Seal Gets The Aussie In Shape
By Chris Davis
 | Intermediate (2-3 years) |
 | 73 minutes/day | 5 days/week |
 | Build Muscle, Tone Body, Fat Loss |
 | Rowing Machine, Decline Bench, Pull up bar, Steps, Bodyweight, Barbell, Flat Bench, 2 x Dumbbell, EZ Bar, Dips (Parallel) Bar, Other, 2 x Kettlebell, Weight Plate, Rope, Squat Rack, Medicine Ball, Rope Cable Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday Workout Routine
Scroll to topFor 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.
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 10 min | 60s | |
Circuit #2 - 7 rounds Rest 60s between rounds | ||||
| 2A.Decline Pushup | 7 rounds | 7 reps | 0s | |
| 2B.Pull-up | 7 rounds | 7 reps | 0s | |
| 2C.Sit Squats | 7 rounds | 7 reps | 0s | |
| 2D.Stiff-Legged Barbell Deadlift | 7 rounds | 7 reps | 0s | |
| 2E.Hanging Leg Raise | 7 rounds | 7 reps | 60s | |
| 3.Rowing, Stationary | 1 set | 10 min | 60s | |
Day 2 - Tuesday Workout Routine
Scroll to topStatic 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.
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 10 min | 60s | |
| 2.Barbell Bench Press See Exercise Notes | 4 sets | 1 reps | 10s | |
| 3.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 4 sets | 1 reps | 10s | |
| 4.Dumbbell Flyes See Exercise Notes | 1 set | 1 reps | 10s | |
| 5.Lying EZ-Bar Triceps Extension See Exercise Notes | 1 set | 1 reps | 10s | |
| 6.Parallel Bar Dip See Exercise Notes | 4 sets | 1 reps | 10s | |
| 7.Farmer's Walk See Exercise Notes | 4 sets | 1 reps | 10s | |
| 8.Bodyweight Squat See Exercise Notes | 4 sets | 1 reps | 10s | |
| 9.Heavy Bag Baseball Swing | 2 sets | 30 reps | 60s | |
Day 3 - Wednesday Workout Routine
Scroll to topInterval Training
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 2000 meters | 60s | |
| 2.Rowing, Stationary See Exercise Notes | 6 sets | 500 meters | 180s | |
| 3.Kettlebell Farmer's Walk | 3 sets | 500 yards | 60s | |
| 4.Heavy Bag Baseball Swing | 2 sets | 30 reps | 60s | |
Day 4 - Thursday Workout Routine
Scroll to topLower Body & Pushups
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 2000 meters | 60s | |
| 2.Bodyweight Squat | 1 set | 20 reps | 60s | |
| 3.Weighted Front Squat See Exercise Notes | 5 sets | 5 reps | 90s | |
| 4.Reverse Crunch | 3 sets | 10-20 reps | 60s | |
| 5.Push-up | 5 sets | 25 reps | 60s | |
Day 5 - Friday Workout Routine
Scroll to topCumulative Routine
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Rope Climb | 5 rounds | 1 reps | 0s | |
| 1B.Bear Crawl | 5 rounds | 20 yards | 0s | |
| 1C.Crab Walk | 5 rounds | 20 yards | 60s | |
| 2.Crossed-Arm Barbell Front Squat See Exercise Notes | 1 set | 5 reps | 60s | |
| 3.Medicine Ball Slam | 1 set | 5 reps | 60s | |
| 4.Rope Machine Seated Pull | 1 set | 5 reps | 60s | |
| 5.Barbell Bench Press | 1 set | 10 reps | 60s | |
| 6.Medicine Ball Slam | 1 set | 10 reps | 60s | |
| 7.Pull-up | 1 set | 15 reps | 60s | |
| 8.Medicine Ball Slam | 1 set | 10 reps | 60s | |
| 9.Parallel Bar Dip | 1 set | 15 reps | 60s | |
| 10.Medicine Ball Slam | 1 set | 15-22 reps | 60s | |
| 11.Rope Machine Seated Pull | 1 set | 20 reps | 60s | |
| 12.Medicine Ball Slam | 1 set | 20 reps | 60s | |
Date Created: 12/14/2019, UTC
Last Updated: 10/27/2021, UTC
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