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Thor Workout: How Chris Hemsworth Had To Get Fit Quick

By Chris Davis

Experience
Intermediate (2-3 years)
Time
90 minutes/day | 6 days/week
Good for
Build Muscle, Fat Loss, Increase Stamina, Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

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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Monday Chest and Legs

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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.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Dip with Ankle Weights demonstrationPlay Weighted Dip with Ankle Weights demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Squats With Two Kettlebells
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday Back and Biceps

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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.

Circuit
Kettlebell One-Legged Deadlift
3 sets, 10 reps, (rest 60s)
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Weighted Pullup
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Wednesday Boxing and Abs

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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.

Plank Leg Raise
3 sets, 30 reps, (rest 30s)
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Kneeling Cable Crunch
3 sets, 30 reps, (rest 30s)
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Crunches
3 sets, 30 reps, (rest 30s)
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Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 30 reps, (rest 30s)
Show Alternative Exercises
Roman Chair Knee Raise demonstrationPlay Roman Chair Knee Raise demonstration
3 sets, 30 reps, (rest 30s)
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Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
3 sets, 30 reps, (rest 30s)
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Side Crunch demonstrationPlay Side Crunch demonstration
3 sets, 30 reps, (rest 30s)
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Thursday Shoulder and Triceps

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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.

Circuit
Kettlebell Deadlift
1 set, 20 reps, (rest 0s)
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Sit Squats demonstrationPlay Sit Squats demonstration
1 set, 20 reps, (rest 0s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
1 set, 20 reps, (rest 0s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Clean and Press demonstrationPlay Clean and Press demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Two-Dumbbell Raise
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Normal Grip
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Narrow Grip
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday Chest and Legs

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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.

Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
8 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Front Squats With Two Kettlebells
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Saturday Back and Biceps

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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.

Circuit
Kettlebell One-Legged Deadlift
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 - 5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 20s, (rest 10s)
Show Alternative Exercises
Kettlebell One-Arm Snatch
8 sets, 20s, (rest 10s)
Show Alternative Exercises

Date Created: 1/19/2020, UTC


Last Updated: 9/12/2020, UTC

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