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Thor Workout: How Chris Hemsworth Had To Get Fit Quick

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

90 minutes

Genders

Male

Goals

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

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 phys

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

90 minutes

Genders

Male

Days per week

6 days

Goals

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

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 phys

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine, Other, Pull up bar, Sliding Disc, Weight Plate

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


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.

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets8 - 12 reps60s
2. Barbell Incline Bench Press4 sets8 - 12 reps60s
3. Decline Barbell Bench Press
4 sets8 - 12 reps60s
4. Dumbbell Flys
4 sets8 - 12 reps60s
5. Weighted Dip with Ankle Weights4 sets8 - 12 reps60s
6. Barbell Squat4 sets8 - 12 reps60s
7. Front Squats With Two Kettlebells
4 sets8 - 12 reps60s
8. Stiff-Legged Barbell Deadlift4 sets8 - 12 reps60s
9. Platform Hamstring Slides4 sets8 - 12 reps60s
10. Leg Extensions4 sets8 - 12 reps60s

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.

ExerciseSetsRepsRestNotes
1A. Kettlebell One-Legged Deadlift
3 sets10 reps60s
1B. Weighted Pullup
3 sets10 reps60s
2. Bent Over Barbell Row3 - 5 sets12 reps60s
3. Weighted Pullup
3 - 5 sets12 reps60s
4. Weighted Chin-up4 sets12 reps60s
5. Barbell Biceps Curl
3 - 5 sets12 reps60s
6. Hammer Curls
3 - 5 sets12 reps60s

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.

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.

ExerciseSetsRepsRestNotes
1A. Kettlebell Deadlift
1 set20 reps0s
1B. Sit Squats1 set20 reps0s
1C. Squat Thrusts1 set20 reps0s
2. Seated Machine Shoulder (Military) Press
3 - 5 sets8 - 12 reps60s
3. 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 Raise3 - 5 sets8 - 12 reps60s
7. Cable Triceps Pressdown
3 - 5 sets8 - 12 reps60s
Normal Grip
8. Cable Triceps Pressdown
3 - 5 sets8 - 12 reps60s
Narrow Grip
9. Barbell Lying Triceps Extension (Skullcrusher)3 - 5 sets8 - 12 reps60s

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.

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.

ExerciseSetsRepsRestNotes
1A. Kettlebell One-Legged Deadlift
3 sets10 reps60s
1B. Weighted Pullup
3 sets10 reps60s
2. Bent Over Barbell Row3 - 5 sets12 reps60s
3. Weighted Pullup
3 - 5 sets12 reps60s
4. Weighted Chin-up4 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: 1/19/20, 6:09 AM

Last Updated: 9/12/20, 9:39 PM

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