Chris Hemsworth Workout and Diet Plan

Chris Hemsworth Workout and Diet Plan – Training Guide


Chris Hemsworth Workout and Diet Plan

Be like Thor: Full Body Approach

With toned abs, bulging biceps for days, and an amazing figure showcasing prime superhero shape, Chris Hemsworth has truly become the emblem of fitness and health.  His illustrious physique, a dream many gym-goers aspire to achieve, isn’t just about a low body fat and weight loss aim.  There is an emphasis on muscle growth and achieving a chiseled, dynamic appearance.

This is often facilitated by  amounts of healthy fats such as olive oil, and a copious consumption of vegetables, like invigorating broccoli. This growth is the way to a trifecta of elements — a focused exercise routine, the right food constituting a daily well-charted bodybuilding meal plan, which includes wholesome foods like brown rice and quinoa, and unwavering determination to gain muscle strength.

The Marvel actor’s impressive muscles, the testimony to a disciplined diet and continual changes to his workout plan that strategically combines muscle toning and metabolism-boosting exercises with a controlled calorie intake, has earned him not just a striking physical transformation but international stardom and a significant number of followers.

The Approach For the Diet

Before you nod in approval or dismiss his regimen as impossible, we’ve encapsulated information about his routine. The brains behind this routine belong to his longtime personal trainer and close friend, Luka Zocchi. He enlightens how simple pantry ingredients like bell peppers, grapes, pears, and the occasional bit of onion bolster Hemsworth’s diet plan, serving as more than just items to tickle the taste buds.

For instance, onions, among others in his diet, act as oxidative stress reducers, acting as excellent antioxidants for his heart health. The recurring presence of bell peppers and pears in his meals cater to providing golden nuggets of essential nutrients for muscle repair and growth after grueling workout sessions, while grapes yield beneficial carbohydrates, like the ever-important carbs needed to fuel energy for his intensive routines.

Eat Like Thor

The Aussie actor’s bodybuilding meal plan emphasizes the importance of segregating meals into specific times in the day. This isn’t just a random decision, remember, he maintains his god-like physique by fueling on a nutrient-packed intake of 4,500 calories a day, hence the vital role of keeping a considerable amount of vegetables and healthy grains such as brown rice and quinoa in his meals.

Apart from this, Hemsworth’s daily breakfast often includes cottage cheese loaded with necessary proteins, a critical ingredient for muscle growth, and a glass of juice to jumpstart his day. Further contributing to his body’s nutrient requirement, he incorporates watermelon slices high in water content, to keep him hydrated through the day, and vegetables like broccoli.

While afternoons are usually about maintaining energy levels, the bodybuilding superstar carefully incorporates food high in carbohydrates and proteins to sustain through intensive workouts. This is where carbs take center stage in his bodybuilding meal plan, proving crucial for his afternoon energy needs. He also incorporates fruits like grapes and healthy snacks like bell peppers to keep his calorie intake balanced, and he also adds essential fats, like those found in olive oil, to his meals.

  • 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 a 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, alternating paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week.

By evening, Hemsworth’s meals often focus on lean proteins and healthy carbohydrates with a good amount of vegetables. His dinner occasionally delights in a protein-packed dish that features a side of pears for added nutrition, fiber, and a burst of heart health benefits, accompanied by a hearty serving of nutrient-dense brown rice or quinoa.

  • 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

YOU are Unique and Adjustments Should be Made

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris Hemsworth in terms of nutrition and weight management may not necessarily work for others. Remember that making effective changes to nutrition and lifestyle requires understanding your individual needs.Heed the advice of health rights and remember that not all diets suit everyone. For example, while some people may thrive on a diet rich in egg, meat, and oatmeal, others may do better with legumes and other plant-based options.

In response to this, it’s crucial to pay attention to your specific macronutrient needs, to tame the enemy – unnecessary sugar. So, let our San Diego personal trainers, as competent as nutritionists, help you craft a killer diet plan customized to your body’s needs. This plan would not only provide the necessary vitamins but also aim at promoting weight loss, muscle gain, and reducing the risk of heart disease. Check out our youtube channel for more tailored diet plan options and to monitor results of clients who’ve been on this journey.

  • 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 Brussel 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

Train like Thor. Chris Hemsworth’s workout routine:

The demanding training routine, aptly billed as the “Thor workout program”, presents two sides to it. On one hand, it’s a fast and efficient routine which takes just an hour resulting in quick progress. On the other hand, prepare for an hour of intense physical workouts that will test your mental and physical strength, paving the process of routing out stress from your body.

Regarding cardio for heart health, Chris Hemsworth loves to surf. He understands its benefits in maintaining cardiovascular health as well as promoting weight loss and metabolism enhancement. Remember, achieving fitness requires diligent commitment just like Hemsworth’s dedicated efforts towards maintaining his dream physique. If surfing seems far off, there are other cardio options available.

Chris Hemsworth’s workout routine demands a lot of work and mental fortitude. You’ll sure love your reflection in the mirror at the end of it. If you need an extra motivation to start on this journey towards health, muscle gain, and fat loss, get in touch today for your personal trainer in San Diego. Nothing beats the results you can get from personal dedication.


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 – every 4 sets of 12 reps
  • Weighted pull-ups and weighted dips – every 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.


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


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 – every 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises – every 3 sets of 12 reps
  • Oblique crunches – 3 sets of 12 reps for each side


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 flies and bent-over rows – every 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 – every 4 sets of 12 reps


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. Cardio is a crucial aspect of his exercise routine which aids both weight loss and metabolism enhancement. If that’s not your cup of tea, options like jogging or using the treadmill can help. 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)

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 gyms in San Diego have all the equipment and expertise you need. If you need an extra motivation to start on this journey towards health, muscle gain, and fat loss, get in touch today for your personal trainer San Diego. Together, we can achieve incredible results.

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