Thor Workout: How Chris Hemsworth Had To Get Fit Quick

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 83 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

When it was time for Chris Hemsworth to return to his role as Thor for Thor: The Dark World, he had to get fit quick. Chris Hemsworth was just coming off filming Rush, where he had a much slimmer physique. The Thor workout for Thor: The Dark World involved included heavy lifting, kettlebells and even fat-burning Tabata training.

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Google Sheet Workout Export

The Thor Workout for Monday is all about using barbells to get stronger. You are going to work your chest and legs hardcore on Monday. In fact, Mike Knight likes to have his clients work their legs almost every day. Since the legs are the biggest muscle group in your body, Mike Knight was constantly incorporating lower body workouts into the routine. He wanted Thor to be able to show off his core and lower body with pride.

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets8-12 reps60s
2.Barbell Incline Bench Press
4 sets8-12 reps60s
3.Decline Barbell Bench Press
4 sets8-12 reps60s
4.Dumbbell Flyes
4 sets8-12 reps60s
5.Weighted Dip with Ankle Weights
4 sets8-12 reps60s
6.Barbell Back Squat
4 sets8-12 reps60s
7.Front Squats With Two Kettlebells
4 sets8-12 reps60s
8.Stiff-Legged Barbell Deadlift
4 sets8-12 reps60s
9.Platform Hamstring Slides
4 sets8-12 reps60s
10.Leg Extensions
4 sets8-12 reps60s
Google Sheet Workout Export

The Thor Workout for Tuesday is about doing back and Tabata training. This helps Chris Hemsworth chisel his body into a V-shape, with total body fat-burning exercises to boot. His trainer, Mike Knight, starts him off with a light warmup. They do some back work Tabata weight training. Then, they spend some time doing Tabata training with kettlebells.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Kettlebell One-Legged Deadlift
3 rounds10 reps0s
1B.Weighted Pullup
3 rounds10 reps60s
2.Bent Over Barbell Row
3-5 sets12 reps60s
3.Weighted Pullup
3-5 sets12 reps60s
4.Weighted Chin-up
4 sets12 reps60s
5.Barbell Biceps Curl
3-5 sets12 reps60s
6.Hammer Curls
3-5 sets12 reps60s
Google Sheet Workout Export

When they started training Michael Knight let Chris Hemsworth use Wednesday as a rest day. But, as filming got closer, the Thor Workout for Wednesday became Boxing & Abs Day. The boxing and Mixed Martial Arts was done to torch Thor’s body fat. The abs work was done, also, to get Thor in Hollywood screen shape.


Cardio Boxing - 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.

ExerciseSetsRepsRest
1.Plank Leg Raise
3 sets30 reps30s
2.Kneeling Cable Crunch
3 sets30 reps30s
3.Crunches
3 sets30 reps30s
4.Reverse Crunch
3 sets30 reps30s
5.Roman Chair Knee Raise
3 sets30 reps30s
6.Oblique Crunches (Feet on Bench)
3 sets30 reps30s
7.Side Crunch
3 sets30 reps30s
Google Sheet Workout Export

Despite being shoulder & triceps day, Mike Knight likes to keep Thor’s lower body active on a daily basis. Therefore, the Thor Workout for Thursday includes some leg work before going into shoulders and triceps.

ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 0s between rounds

1A.Single Kettlebell Deadlift
1 set20 reps0s
1B.Sit Squats
1 set20 reps0s
1C.Squat Thrusts
1 set20 reps0s
2.Seated Machine Shoulder (Military) Press
3-5 sets8-12 reps60s
3.Barbell Clean and Press
3-5 sets8-12 reps60s
4.Front Two-Dumbbell Raise
3-5 sets8-12 reps60s
5.Dumbbell Lateral Raise
3-5 sets8-12 reps60s
6.Overhand-Grip Rear Lateral Raise
3-5 sets8-12 reps60s
7.Cable Triceps Pressdown

See Exercise Notes

3-5 sets8-12 reps60s
8.Cable Triceps Pressdown

See Exercise Notes

3-5 sets8-12 reps60s
9.Barbell Lying Triceps Extension (Skullcrusher)
3-5 sets8-12 reps60s
Google Sheet Workout Export

The Thor Workout for Friday is similar to Monday. The difference is that Mike Knight has Chris Hemsworth use dumbbells instead of barbells for the chest exercises.

ExerciseSetsRepsRest
1.Dumbbell Bench Press
8 sets8-12 reps60s
2.Dumbbell Decline Bench Press
4 sets12 reps60s
3.Dumbbell Flyes
4 sets12 reps60s
4.Weighted Chest Dip
4 sets12 reps60s
5.Barbell Back Squat
4 sets12 reps60s
6.Front Squats With Two Kettlebells
4 sets12 reps60s
7.Stiff-Legged Barbell Deadlift
4 sets12 reps60s
8.Platform Hamstring Slides
4 sets8-12 reps60s
9.Leg Extensions
4 sets8-12 reps60s
Google Sheet Workout Export

The Thor Workout for Saturday is a “Show Me What You’ve Got Left” day. This is where you go all out with the energy you’ve got left. Sunday is a rest day. So, give all that you can today. The Saturday Thor workout is another Back / Tabata training day.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Kettlebell One-Legged Deadlift
3 rounds10 reps0s
1B.Weighted Pullup
3 rounds10 reps60s
2.Bent Over Barbell Row
3-5 sets12 reps60s
3.Weighted Pullup
3-5 sets12 reps60s
4.Weighted Chin-up
4 sets12 reps60s
5.Barbell Biceps Curl
3-5 sets12 reps60s
6.Hammer Curls
3-5 sets12 reps60s
7.Goblet Squat
4 sets20s10s
8.Kettlebell One-Arm Snatch
8 sets20s10s

Date Created: 1/19/2020, UTC


Last Updated: 9/12/2020, UTC





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