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Chris Hemsworth is a spectacle on the silver screen. And no, it’s not just because of his recurring portrayal of Thor, the muscle-bound, lightning-wielding God of Thunder across the various entries of the Marvel Cinematic Universe. It’s because Hemsworth is jacked. Like, ungodly levels of muscular. There’s a reason that all four films in the Thor franchise feature...
The post How to Do Chris Hemsworth’s Workout Routine, + Helpful Tips & Tricks appeared first on BarBend.
Chris Hemsworth is a spectacle on the silver screen. And no, it’s not just because of his recurring portrayal of Thor, the muscle-bound, lightning-wielding God of Thunder across the various entries of the Marvel Cinematic Universe.
It’s because Hemsworth is jacked. Like, ungodly levels of muscular. There’s a reason that all four films in the Thor franchise feature at least one shirtless scene for Hemsworth to show off his gains.
Credit: @chrishemsworth / Instagram
Here’s how you can get ripped like Chris Hemsworth by following his workout routine and diet plan. After all, Mjolnir won’t lift itself.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Who Is Chris Hemsworth?
Beginning his film and television career in Australia on the series Home & Away, Hemsworth hit it big when he was cast in Marvel’s 2011 Thor. It was the actor’s first foray into blockbuster cinema and also his formal introduction to strength training.
Speaking to People in 2011, Hemsworth remarked that he bulked up hard for the role, adding over 20 pounds of lean muscle in order to look the part.
Since then, Hemsworth has continued to develop his physique and his film career, appearing in various major franchises such as Star Trek (2009), Snow White & the Huntsman (2012), Men in Black: International (2019), as well as three more Thor outings.
View this post on Instagram A post shared by Chris Hemsworth (@chrishemsworth)
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[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More]
Off-screen, Hemsworth continued his commitment to fitness by developing his own training platform called Centr, which offers online workout plans, personalized coaching, and nutritional guidance as well.
In mid-2022, Hemsworth made international headlines once again — but not for his on-screen performance or rippling pecs. While filming a documentary series called Limitless for National Geographic, it was revealed to Hemsworth that he has a strong genetic predisposition for Alzheimer’s disease, Vanity Fair reported. Hemsworth said he would take some time away from acting to process the news.
Chris Hemsworth’s Training Split
If you aren’t involved with his app (or know the man personally), Chris Hemsworth’s personal training style can be a bit hard to come by. But in a recent interview with Muscle & Fitness, Hemsworth’s trainer and retired Navy SEAL Duffy Gaver elaborated on the training split the duo used to help Hemsworth bulk up.
[Read More: What Are Workout Splits and Which Is the Best One?]
Note that this workout routine doesn’t fully account for Hemsworth’s multi-year physique transformation, but it should shed some light on the bodybuilding principles that worked well for the Thor star.
The Chris Hemsworth Workout Routine
Hemsworth’s training plan is pretty standard as far as bodybuilding workouts go. This is a five day “bro split,” focusing hard on one region of the body per workout with a wide variety of different isolation and compound exercises.
Day 1: Back
Day 2: Chest
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
Is the Hemsworth Workout Routine Supported by Science?
The Hemsworth workout routine for bodybuilding mostly sticks to the basic principles of programming. A five-day body part split focusing on one major muscle group at a time will work fine for most folks, but that doesn’t necessarily mean this program is the optimal composition of intensity, volume, and frequency — the three main pillars of any workout plan.
Chris Hemsworth’s Diet
For his Thor transformation, Hemsworth hit the weights hard and was equally diligent in the kitchen as he was in the weight room.
A high-volume, high-intensity bodybuilding workout plan requires lots of fuel to power those training sessions. Hemsworth reportedly consumed over 4,000 calories a day and turned to bodybuilding staple foods to help him bulk up; lean meats, vegetables, simple carbohydrates like rice or potatoes, and the like.
While you may not need to put down multiple thousands of calories, you should absolutely prioritize how much protein you take if you’re trying to gain muscle. The amount of protein you need for bodybuilding will vary depending on a number of factors. To make things simple, a good science-based tool like BarBend’s in-house calculator can do the math for you:
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.protein_in__calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.protein_in__calculator #katch').show();
}else{
$('.protein_in__calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.protein_in__calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.protein_in__calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
});
$('.protein_in__calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="weight"]').val("");
}
});
$('.protein_in__calculator .calc-submit').click(function() {
var height = 0;
var pbmr =0;
var pweight=0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.protein_in__calculator #eq option:selected').val();
var heightTens = parseInt($('.protein_in__calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.protein_in__calculator input[name="height-units"]').val());
var heightType = $('.protein_in__calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.protein_in__calculator input[name="weight"]').val());
var weightType = $('.protein_in__calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.protein_in__calculator input[name=age]').val());
var sex = $('.protein_in__calculator input[name=sex]:checked').val();
var job = $('.protein_in__calculator input[name=activity]:checked').val();
var goal = $('.protein_in__calculator input[name=goal]:checked').val();
var protons = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.protein_in__calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.protein_in__calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
else {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
protons = Math.round(0.40 * calories / 4);
break;
case "maintenance":
protons = Math.round(0.30 * calories / 4);
break;
case "gains":
calories += 500;
protons = Math.round(0.30 * calories / 4);
break;
}
$('.protein_in__calculator #cal_result').show();
// alert(pweight);
//var phighr = Math.round(pweight*2.3)+' - '+Math.round(pweight*3.1)
var phighr = Math.round(pweight*1.5)
$('.protein_in__calculator .protein_in__min').html(Math.round(pweight*0.72));
$('.protein_in__calculator .protein_in__rec').html(Math.round(pweight*1));
$('.protein_in__calculator .protein_in__fat').html(phighr);
$('.protein_in__calculator .protein_in__result').html(calories);
$('html, body').animate({scrollTop: $(".protein_in__calculator #cal_result").offset().top-150}, 1000);
$('.protein_in__calculator .calc-answer').html('');
}
});
});
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
}
#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.protein_in__result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-protein_in__calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-protein_in__calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-protein_in__calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.protein_in__calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-protein_in__calculator .calc-float-right {
float: right;
}
.cals-and-protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-protein_in__calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-protein_in__calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-protein_in__calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .protein_in__calculatorslider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.protein_in__calculator .calc-container{
margin: 0px;
}
.protein_in__calculator{
margin: 15px;
}
.protein_in__calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.protein_in__calculator .calc-float-right {
float: right;
}
.protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.protein_in__calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.protein_in__calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.protein_in__calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
[Related: The Best Calorie Calculator for Managing Your Weight]
Also, don’t be afraid to turn to supplements to shore up the gaps in your nutritional plan. Whey protein powders are a staple in most bodybuilders’ cabinets, and you might have some success by including a creatine product as well.
FAQs
Here are some common questions about Hemsworth’s training style that might help you decide if it’s right for you.
What is Chris Hemsworth’s exercise routine?[/b] As part of his preparation to play the mighty Thor, Hemsworth hit the gym hard and performed weight lifting workouts to bulk up. He used a five-day workout split, focusing on each of his major muscle groups one at a time.
Is the Chris Hemsworth workout good?[/b] If you’re looking to make some gains in the gym, following Hemsworth’s workout program will certainly get the ball rolling. However, adopting someone else’s routine won’t necessarily make you look like them. A more personalized approach focused on your specific fitness goals will likely return better results long-term.
Is Chris Hemsworth’s workout healthy?[/b] Of course! Weight training comes with a myriad of health benefits and is among the most productive forms of physical activity. It can help you gain muscle, sure, but following any strength training program will also improve a number of other health markers such as joint stability, bone mineral density, and even mental health.
References
[*]Robinson, Z., & Zourdos, M. C. (2023, May 17). Exploring the Dose-Response Relationship Between Estimated Resistance Training...
Click here to view the article.
The post How to Do Chris Hemsworth’s Workout Routine, + Helpful Tips & Tricks appeared first on BarBend.
Chris Hemsworth is a spectacle on the silver screen. And no, it’s not just because of his recurring portrayal of Thor, the muscle-bound, lightning-wielding God of Thunder across the various entries of the Marvel Cinematic Universe.
It’s because Hemsworth is jacked. Like, ungodly levels of muscular. There’s a reason that all four films in the Thor franchise feature at least one shirtless scene for Hemsworth to show off his gains.
Here’s how you can get ripped like Chris Hemsworth by following his workout routine and diet plan. After all, Mjolnir won’t lift itself.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Who Is Chris Hemsworth?
Beginning his film and television career in Australia on the series Home & Away, Hemsworth hit it big when he was cast in Marvel’s 2011 Thor. It was the actor’s first foray into blockbuster cinema and also his formal introduction to strength training.
Speaking to People in 2011, Hemsworth remarked that he bulked up hard for the role, adding over 20 pounds of lean muscle in order to look the part.
Since then, Hemsworth has continued to develop his physique and his film career, appearing in various major franchises such as Star Trek (2009), Snow White & the Huntsman (2012), Men in Black: International (2019), as well as three more Thor outings.
View this post on Instagram A post shared by Chris Hemsworth (@chrishemsworth)
[/quote]
[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More]
Off-screen, Hemsworth continued his commitment to fitness by developing his own training platform called Centr, which offers online workout plans, personalized coaching, and nutritional guidance as well.
In mid-2022, Hemsworth made international headlines once again — but not for his on-screen performance or rippling pecs. While filming a documentary series called Limitless for National Geographic, it was revealed to Hemsworth that he has a strong genetic predisposition for Alzheimer’s disease, Vanity Fair reported. Hemsworth said he would take some time away from acting to process the news.
Chris Hemsworth’s Training Split
If you aren’t involved with his app (or know the man personally), Chris Hemsworth’s personal training style can be a bit hard to come by. But in a recent interview with Muscle & Fitness, Hemsworth’s trainer and retired Navy SEAL Duffy Gaver elaborated on the training split the duo used to help Hemsworth bulk up.
[Read More: What Are Workout Splits and Which Is the Best One?]
Note that this workout routine doesn’t fully account for Hemsworth’s multi-year physique transformation, but it should shed some light on the bodybuilding principles that worked well for the Thor star.
The Chris Hemsworth Workout Routine
Hemsworth’s training plan is pretty standard as far as bodybuilding workouts go. This is a five day “bro split,” focusing hard on one region of the body per workout with a wide variety of different isolation and compound exercises.
Day 1: Back
- Pull-Up: 5 x 20,15,12,10,10
- Push-Up: 5 x 20
- Hammer Strength Row: 4 x 12
- Dumbbell Row: 4 x 12
- Back Extension: 4 x 25,20,15,15
Day 2: Chest
- Bench Press: 8 x 12,10,10,8,8,6,4,4
- Incline Dumbbell Bench Press: 4 x 12
- Hammer Strength Chest Press: 4 x 15
- Weighted Dip: 4 x 10
- Cable Flye: 4 x 12
Day 3: Legs
- Back Squat: 7 x 10,8,6,5,4,3,3
- Leg Press: 1 x Failure
- Bodyweight Walking Lunge: 4 x 20
- Single-Leg Leg Curl: 3 x 20
- Calf Raise: 3 x 20
Day 4: Shoulders
- Military Press: 7 x 10,8,6,5,4,3,3
- Arnold Press: 4 x 12
- Barbell Shrug: 4 x 12
- Lateral Raise: 3 x 15
- Front Raise: 3 x 15
- Rear Delt Flye: 3 x 15
Day 5: Arms
- Barbell Curl: 3 x 10
- Skull Crusher: 3 x 10
- EZ-Bar Preacher Curl: 3 x 10
- Dumbbell Triceps Extension: 3 x 10
- Hammer Curl: 3 x 12
- Cable Rope Pressdown: 3 x 12
- Barbell Wrist Curl: 3 x 20
- Barbell Reverse Wrist Curl: 3 x 20
Is the Hemsworth Workout Routine Supported by Science?
The Hemsworth workout routine for bodybuilding mostly sticks to the basic principles of programming. A five-day body part split focusing on one major muscle group at a time will work fine for most folks, but that doesn’t necessarily mean this program is the optimal composition of intensity, volume, and frequency — the three main pillars of any workout plan.
- Intensity: The workout doesn’t specify anything about effort, but pyramid sets are a good way to push yourself in the gym safely. Research shows that training to failure isn’t mandatory for muscle growth, but it helps you get the most bang for your buck. (1)
- Volume: Most studies suggest performing between 10 and 20 hard sets per week for muscle growth, which this routine aligns with on all five days. (2)
- Frequency: Hemsworth’s split only has you hit each muscle group once a week. Studies have firmly indicated that a higher frequency of training should lead to better gains. (3)
Chris Hemsworth’s Diet
For his Thor transformation, Hemsworth hit the weights hard and was equally diligent in the kitchen as he was in the weight room.
A high-volume, high-intensity bodybuilding workout plan requires lots of fuel to power those training sessions. Hemsworth reportedly consumed over 4,000 calories a day and turned to bodybuilding staple foods to help him bulk up; lean meats, vegetables, simple carbohydrates like rice or potatoes, and the like.
While you may not need to put down multiple thousands of calories, you should absolutely prioritize how much protein you take if you’re trying to gain muscle. The amount of protein you need for bodybuilding will vary depending on a number of factors. To make things simple, a good science-based tool like BarBend’s in-house calculator can do the math for you:
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
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font-size: 17px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.protein_in__calculator .calc-float-right {
float: right;
}
.protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.protein_in__calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.protein_in__calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.protein_in__calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
[Related: The Best Calorie Calculator for Managing Your Weight]
Also, don’t be afraid to turn to supplements to shore up the gaps in your nutritional plan. Whey protein powders are a staple in most bodybuilders’ cabinets, and you might have some success by including a creatine product as well.
FAQs
Here are some common questions about Hemsworth’s training style that might help you decide if it’s right for you.
What is Chris Hemsworth’s exercise routine?[/b] As part of his preparation to play the mighty Thor, Hemsworth hit the gym hard and performed weight lifting workouts to bulk up. He used a five-day workout split, focusing on each of his major muscle groups one at a time.
Is the Chris Hemsworth workout good?[/b] If you’re looking to make some gains in the gym, following Hemsworth’s workout program will certainly get the ball rolling. However, adopting someone else’s routine won’t necessarily make you look like them. A more personalized approach focused on your specific fitness goals will likely return better results long-term.
Is Chris Hemsworth’s workout healthy?[/b] Of course! Weight training comes with a myriad of health benefits and is among the most productive forms of physical activity. It can help you gain muscle, sure, but following any strength training program will also improve a number of other health markers such as joint stability, bone mineral density, and even mental health.
References
[*]Robinson, Z., & Zourdos, M. C. (2023, May 17). Exploring the Dose-Response Relationship Between Estimated Resistance Training...
Click here to view the article.
