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Chris Hemsworth Workout and Diet Plan – The Ultimate Training Guide

Chris Hemsworth Workout and Diet Plan – The Ultimate Training Guide

With toned abs, biceps for days, and an amazing physique that’s always in prime superhero shape, it’s a no-brainer why Chris Hemsworth is the dream of every gym-goer. 

The Marvel actor’s huge muscles and acting chops have earned him international stardom, and if you’re wondering just what makes him thick, pun intended, read on to uncover Chris Hemsworth’s workout routine and diet plan. 

Long-time personal trainer and close friend Luka Zocchi was kind enough to spill the beans, giving us a rare peek behind the curtain of the Avengers star training. Our talented Personal trainers San Diego were on hand to curate these revelations, putting together this exclusive Chris Hemsworth workout plan and diet that’ll turn you into Thor. It’s a 5 day-a-week program that, we must warn you, isn’t for the faint of heart. 

Eat like Thor. The diet plan: 

The Aussie actor’s diet plan has varied drastically over the years depending on his roles. However, we bet you aren’t here to learn how he slimmed down to fit characters in Rush, rather you’d like to know how he gets his Thor body, which by the way he maintains by fueling on 4,500 calories a day. 

Here’s what his on-set Chef, Sergio Perera says the big fella eats on the daily. 

Morning:

  • On most mornings (typically around 7 or 8 AM), the dashing star kicks things off with a green power shake protein.
  • He switches up his starter meal either for an almond banana shake or frozen & raw cacao berry shake spruced up with a touch of dates, chia seeds, and coconut oil on Thursdays and Fridays respectively. 
  • Hemsworth follows up his 8 AM meal, with 2-3 fried/poached/scrambled eggs at 10 AM, alternatingly paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week. 

Afternoon: 

  • He hits the gym at 12 PM on most days for just an hour, then proceeds to a post-workout shake comprising of BCAAs, Vitamin C, ice water, and vegetable protein 
  • At 3 PM, he opts for 8oz grilled chicken on Monday, complemented by rocket salad, salted apples, nuts, and crispy sweet potatoes
  • On Tuesdays, he goes for steamed rice (half a cup), grilled pumpkin, and 8oz eye filet,
  • Meanwhile, Chris’ Wednesdays (3 PM) are for a homemade frozen green bar encompassing, cucumber, pumpkin, cauliflower, and bee pollen, all blended into one magical concoction 
  • At 4PMs on Thursdays, he switches it up with dried fruit accompanied by a snack of nuts and beef jerky. That is preceded by wild rice pilaf, vegetable salad, and 6oz grilled ribeye steak at 2 PM
  • On Fridays, Chris digs into steamed rice once more, and sesame chicken salad consisting of pickles and sprouts

Evening: 

  • Dinner starts at 5:30 PM on Mondays, with Chris sitting down with cherry tomatoes, tuna, and 2 rice crackers. He follows this up with 8oz white fish at 6 PM and yogurt-pawpaw dessert at 9 PM 
  • On Tuesdays, the Marvel star switches his appetizer for vegetable and chicken soup, followed by 8oz white fish for dinner, and BCAAs consisting of Zinc and Magnesium supplements at 9 PM. 
  • Roasted carrots and grilled lamb chops comprise dinner on Wednesdays, which he washes down with BCAAs, and honey-sprinkled yogurt 
  • BCAAs round off a dinner of baked potato, roasted brussels sprouts, and steamed snapper fish on Thursday
  • 8 oz of grilled mahi-mahi completes the Chris Hemsworth diet plan on Friday, paired with Caesar salad (non-dairy), roasted tomato, and grilled asparagus 

Chris Hemsworth Diet Plan

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris may not necessarily be great for you. So let our San Diego personal trainer help you fashion a killer personalized diet plan. 

Train like Thor. Chris Hemsworth’s workout routine: 

Well, there are two sides to the coin that is the Chris Hemsworth training routine, aptly billed as the Thor workout program. 

On the plus side, it’s quick and fast and you’ll be done in just an hour. The bad news though: it’s one hour of intense physical workouts that will sap the soul out of you. Are you up for the challenge? Here goes the ultimate San Diego fitness journey that turned man into god: 

Monday:

Mondays are for abs, back and chest workouts, and here’s how the God of Thunder gets it done: 

  • Barbell bench presses- 5 sets of 12,12,10,8 and 6 reps
  • Hammer strength rows, bent-over rows, and dumbbell flyes- each 4 sets of 12 reps
  • Weighted pull-ups and weighted dips- each 5 sets of 15,12,10,10 and 8 
  • 60-second planks for 1-3 sets
  • Cable crunches, hanging leg raises, reverse crunches, and sit-ups- each between 1-3 sets of 13 reps
  • Oblique crunches- 3 sets of 12 reps for each side

Phew! That’s quite the workout for just one hour.

Chris Hemsworth Pushup

Tuesday:

Life’s too short to skip leg day, and Chris likes to get in the following on Tuesday: 

  • Hamstring curls- 3 sets of 20 reps
  • Stiff-legged deadlifts- 4 sets of 12 reps
  • Barbell squats- 5 sets of depreciating sets, namely 10,8,8,6, and 4
  • Seated leg curls and leg extensions- 3 sets of 20 reps

Chris Hemsworth Exercise

Wednesday:

It’s abs and arms days for Thor on Wednesday, when he does: 

  • Weighted chin-ups- 5 sets of 15, 12,10,10 and 8 reps 
  • Barbell French presses, cable tricep extensions, hammer curls, and barbell curls- each 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises- each 3 sets of 12 reps
  • Oblique crunches- 3 sets of 12 reps for each side

Thursday: 

The Aussie superstar turns his sights to back, shoulder, and chest workouts on Thursday, spanning: 

  • Barbell bench presses- 5 sets of 12,12,10,8 and 6 reps
  • Dumbbell flyes and bent-over rows – each 4 sets of 12 reps
  • Bent-over lateral raises- 3 sets of 15 reps 
  • Dumbbell shoulder presses- 5 sets of 15,12,10,10 and 8 reps
  • Lateral raises and front raises- each 4 sets of 12 reps

Chris Hemsworth Dumbell Workout

Friday:

Finally, the MCU sensation rounds off his week strongly with the following routine:

  • Barbell squats- 5 sets of 10,8,8,6 and 4 reps
  • Stiff-legged deadlift- 4 sets of 12 reps 
  • Seated leg curls, leg extensions, and hamstring curls- 3 sets of 20 reps
  • 60 second-planks of 3 sets
  • Sit-ups, hanging leg raises, and reverse crunches- 3 sets of 12 reps apiece 
  • Cable crunches and sit-ups- each 1-3 sets of 12-15 reps
  • 3 sets of oblique crunches with 12 reps per side. 

In terms of Cardio, Chris Hemsworth loves to surf. If that’s not your cup of tea, you’ll be happy to know he also does: 

  • Assault bike sprints
  • Treadmill sprints
  • About 15 minutes apiece for jump ropes, pads, and bag (cardio boxing)

Chris Hemsworth Cardio workout

The general rule of thumb is 45 minutes of cardio, although your female personal trainer San Diego may recommend otherwise to fit your goals. 

It’s no walk in the park- but it’s darn worth it!

Chris Hemsworth’s workout routine takes quite a lot of work and mental fortitude. You’re going to want to throw in the towel, and it won’t be easy but you’ll sure love your reflection in the mirror at the end of it. If you require an experienced partner to help you stay the course, our gym in San Diego has all the equipment and expertise you need. Get in touch today for your personal trainer San Diego.