Chris Hemsworth dedicates himself to an intense workout regime to maintain his godly abs in the Thor films. Ahead of the release of Thor 4, he took his routine to another level
When audiences last saw Marvel’s Thor in Avengers Endgame, he was fat, drunk and ready to give up.
However, in Thor: Love and Thunder, he is back to his “god-bod” look fans love him for, thanks to Chris Hemsworth’s gruelling workout regime.
He’s ditched the fat suit and spent the bulk of the last two years training, eating and preparing for the one of most highly anticipated movies of the year.
It’s hard to believe, but Chris was once a skinny guy and only thanks to his regimented workout and cardio has he become one of the most ripped stars in Hollywood.
Chris Hemsworth’s workout regime
Most of Chris’ training comes in the form of lifting heavy weights, which was revealed by his personal trainer Luke Zocchi.
Luke also laid out a general week of training, though it can vary if Chris is looking to achieve a specific goal.
This is broken down as the following:
Weightlifting
- Dumbbell Rows – 4 sets x 15 reps
- Dumbbell Bench Press – 4 sets x 15 reps
- Dumbbell Bicep Curl – 4 sets x 15 reps
- Dumbbell Bent-Over Rear Flys – 4 sets x 15 reps
- Barbell Shrug – 4 sets x 12 reps
- Barbell Wrist Curl – 3 sets x 20 reps
- Barbell Wrist Curl (reverse) – 3 sets x 20 reps
Bodyweight Circuit
The Marvel actor has to be in incredible shape for the role of Thor (Image: INSTAGRAM – CHRIS HEMSWORTH)
- Pull-up – 3 sets x 15 reps
- Sit-up – 3 sets x 20 reps
- Push-up – 3 sets x 15 reps
- Burpees – 5 sets x 10 reps
- Tricep Dip – 4 sets x 10 reps
- Walking Lunge – 4 sets x 20 reps
- Standing Calf Raise – 3 sets x 20 reps
- Bodyweight Squat – 3 sets x 15 reps
- Front Box Jump – 3 sets x 10 reps
- Hollow Outs – 5 sets x 10 reps
- Sit-Through (timed)
- Plank with Leg Lift (timed)
Iron Circuit (Heavy)
- Barbell Squat – 3 sets x 15 reps
- Barbell Bench Press – 3 sets x 5 reps
- Standing Military Press – 3 sets x 8 reps
- Barbell Deadlift – 3 sets x 5 reps
- Hammer Strength Chest Press – 4 sets x 15 reps
- Hammer Curl – 3 sets x 5 reps
Chris Hemsworth’s cardio
Chris Hemsworth added on the muscle for Thor 4 (Image: Jasin Boland)
Many athletes and general weight trainers avoid cardio, as it can feel like a grind with little benefit.
However, it can be just as important as lifting, and Chris also knows this.
In an interview with Men’s Health, he said: “I work in a cardio element into my weight training.
“I’ll work in a bunch of sprints on the bike or the treadmill and get amongst it. That, I find, gives you a more consistent increase in heart rate and fat-burning capacity.
“I love the assault bike. Those things are savage. Especially on a Tabata time set-up, I find that’s great and I prefer that to running.”
