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Thor Workout: How Chris Hemsworth Had To Get Fit Quick

By Myworkouts

Experience
Advanced (3+ years)
Time
67 minutes/day | 6 days/week
Good for
Tone Body, Build Muscle, Fat Loss, Increase Stamina
Equipment
Barbell, Flat Bench, Incline Bench, Decline Bench, 2 x Dumbbell, Other, Squat Rack, 2 x Kettlebell, Sliding Disc, Leg Extension Machine, 1 x Kettlebell, Weight Plate, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Shoulder Press Machine, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


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
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Incline Bench Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Decline Barbell Bench Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Flyes
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Dip with Ankle Weights
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Back Squat
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Front Squats With Two Kettlebells
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Platform Hamstring Slides
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Pullup
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Pullup
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Chin-up
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Biceps Curl
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hammer Curls
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kneeling Cable Crunch
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Crunches
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Reverse Crunch
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Roman Chair Knee Raise
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Side Crunch
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Sit Squats
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Squat Thrusts
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Machine Shoulder (Military) Press
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Clean and Press
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Overhand-Grip Rear Lateral Raise
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
3-5 sets, 8-12 reps, (rest 60s)
Normal Grip
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
3-5 sets, 8-12 reps, (rest 60s)
Narrow Grip
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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
8 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Decline Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Flyes
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Chest Dip
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Back Squat
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Front Squats With Two Kettlebells
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Platform Hamstring Slides
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Pullup
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Barbell Row
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Pullup
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Chin-up
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hammer Curls
3-5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Goblet Squat
4 sets, 20s, (rest 10s)
Time between exercises: 60s
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Kettlebell One-Arm Snatch
8 sets, 20s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:56:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:56:03 GMT+0000 (Coordinated Universal Time)

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