Chris Hemsworth Workout For Thor The Dark World

Chris Hemsworth Workout For Thor: The Dark World

Chris Hemsworth (Christopher Hemsworth on his full name) is an Australian actor nominated in 2011 as the “Best actor in ascension” at BAFTA awards. He was also nominated as “Man of the Year” by the GQ magazine back in 2010. Chris was first discovered by the audience a little earlier, in 2004, along with his “Kim Hyde” role from “Home and Away”. However, the actor’s real fame was brought by his interpretation of the George Kirk colonel in Star Trek XI movie (released on the movie screens in 2009).

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Chris Hemsworth Workout For Thor The Dark World No Shirt

Chris Hemsworth was born in Melbourne, Australia, being the son of a renowned English teacher in the country and of a social assistant. He has one brother, Liam Hemsworth, which he joined in USA back in 2009 for the purpose of continuing his acting career. Chris is married since December 2010 with the model Elsa Pataky, which he has one child with. It’s also to be noted that the actor has mostly grown in the eyes of audience for his roles in Thor, Avenger and Thor: The Dark World.

With this in mind, it’s to be mentioned that not anyone can interpret the complicated role of a personage such as Thor. Thor, the God of thunder, is a powerful individual, one which on the Marvel sequel is a master in yielding the hammer and battling just about anyone that dares to cross his path. Chris Hemsworth was chosen to represent the Thor character due to his imposing physique, which he regularly trains as to be able to maintain in shape. However, not even for him the interpretation of Thor (the all-powerful God) was not an easy task. The producers asked him to gain 30 pounds of muscle in about 4 months, process which was certainly not easy at all. However, he successfully managed to pass this trial. Here is his secret behind it:

Chris Hemsworth Workout Routine

A proper exercise routine (four-day on , one off , repeat):

Day 1: Chest, Shoulders, Boxing and Abs

On the first day the “Thor” icon had to train his chest and shoulders. Here’s what he did in order to gain maximum mass:

  • Dumbbell Flyes – Lifting the dumbbels from chest in order to train the affiliated muscles efficiently – 3 sets involving 12, 10 and 8 reps
  • Barbell Bench Press with Medium Grip – Another highly efficient for chest training; Chris performed it with medium grip for more muscle motion control – 3 sets involving 12, 10 and 8 reps
  • Bent-over Lateral Raise – Exercise which targets shoulder muscles specifically, an aggressive training method – Chris performed 3 sets involving 15, 12 and another 12 reps
  • Lateral raise – Exercise for shoulders – 3 sets of 15, 12 and 10 reps
  • Arnold press – Routine for shoulder muscles made popular by Arnold Schwartzenger – 3 sets of 12, 10 and 8 reps

In the evening, Chris Hemsworth did 45 minutes of boxing covering the following exercises:

  • Bag : 5 sets of 3min. rounds
  • Focus Pads : 5 sets of 3min. rounds
  • Skipping : 5 sets of 3min. rounds

As for the Abs routine of Day 1, this included:

  • Prone Plank – 60second holds
  • Lateral Plank – 60second holds
  • Roman Chair Leg Raise – 20 reps
  • Cable Crunch – 20 reps
  • Oblique Crunches – 20 reps per total

Day 2: Back, Arms, Boxing and Abs

On the next day, mornings start with a training for the back and arms which includes the following:

  • Chin-ups – 3 sets involving 15, 12 and 10 reps respectively
  • Barbell Deadlift – Highly efficient exercise for back training, also used by professional lifters – 3 sets of 10, 8 and 6 reps with medium weight
  • Barbell Curl – 3 sets involving 10, 8 and 6 reps
  • French Press – Efficient routine for triceps muscle training – Chris performed 3 sets involving 10, 8 and 6 reps respectively

The boxing and abs routine performed by Chris in Day 2 is identical to that of Day 1.

Day 3: Surfing and Legs

Mornings involve about 30-45 minutes of surfing for Chris, which greatly aided him in improving his interval cardio workout and core stability. Evenings involved a training routine for legs which consisted of the following:

  • Leg Extensions – 3 sets involving 10, 8 and 6 reps each
  • Seated Leg Curl – 3 sets involving 10, 8 and 6 reps with maximum weight
  • Barbell Full Squat – 3 sets involving 10, 8 and 6 reps

Day 4: Core and Cardio

The last day in Chris’s workout routine involved training key body elementals such as abs strength and stability. The following routine helped Chris develop his abs muscles and highlight a full 8-pack for the movie:

  • Prone Plank – 60second holds
  • Lateral Plank – 60second holds
  • Roman Chair Leg Raise – 20 reps
  • Cable Crunch – 20 reps
  • Oblique Crunches – 20 reps per total

Chris Hemsworth Diet Plan

The next 3 days in each week were used by Chris for recovery purposes (e.g. allowing the body to transmit necessary nutrients to strained muscles for the purposes of enhancing them). In this process, a key element was played by star’s nutrition, which had to be very high in proteins and essential carbohydrates. Chris Hemsworth, the main icon in Thor: The Dark World used the following meal-plan to supplement his athletic needs:

Breakfast:

  • 1 Cup of Oatmeal
  • 1 Sliced Banana
  • 1/2 cup of Sultanas
  • 1 Glass of Full-fat Milk
  • 4 Egg Whites
  • 1 Boiled Egg
  • 50 Grams of Cheese
  • 1 Protein Shake
  • 1 or 2 Glasses of Freshly-squeezed Orange Juice

Brunch:

  • Turkey Roll
  • Cottage Cheese
  • Mixed Nuts
  • Yoghurt
  • Protein Shake
  • Snacks:
  • Beef Jerky

Lunch:

  • 3 Fried Chicken Breasts
  • 100 Grams of Brown Rice
  • 1 Cup of Broccoli
  • 1 Cup of Kidney Beans
  • 1 Glass of Full-Fat Milk

Dinner:

  • 3 Salmon Fillets
  • 100 Grams of Qulnoa (a special type of cereals)
  • 100 Grams of Asparagus
  • Yoghurt
  • 1 Glass of Full-Fat Milk

Supper:

  • 2 Boiled Eggs
  • 2 Slices of Brown Bread
  • 1 Protein Shake

The meal and exercise plan showcased above helped Chris Hemsworth gain as many as 30-pounds of lean mass in only 4 months. It was the star’s patience and willingness to exercise that helped him to progress faster, but by respecting the plan mentioned above just about anyone can gain lean mass and get rid of some of the excess fat!

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