Chris Hemsworth Is Naturally Muscular Who Follows Intense Workout & Diet Routine

Since the Thor got released onto our screens, the Chris Hemsworth workout routine has grabbed a lot of attention, and it has even been one of the most searched terms on Google. However, his impressive physique wasn’t the only reason. Instead,his epic transformation was the main reason behind it.

According to Chris Hemsworth, It’s Worth Planning Ahead for Your Future Self by Staying Fit Even if You Don’t Have Any Upcoming Movie

If you’re impressed by his Thor physique and interested in finding out Chris Hemsworth’s fitness routine or his diet plan, keep reading. Though, to inform you, Chris was never out of shape, so he has been working out fora very long, and due to that, he was able to have an incredible transformation.

Let’s find out what’s Chris Hemsworth’s training program.

chris hemsworth workout routine

Chris Hemsworth’s Training Split

Chris has been fit throughout the career, so it’s a no-brainer to say he followed many different workout routines. And one such workout routine that we’re discussing is where he had followed a five-day training split a week. On each day, he picks one body part and trains using five to eight different exercises.

  • Day 1 – Monday: Back
  • Day 2 – Tuesday: Chest
  • Day 3 – Wednesday: Legs
  • Day 4 – Thursday: Shoulders
  • Day 5 – Friday: Arms

Here below is Chris Hemsworth’sworkout plan:

Chris Hemsworth’s Workout Plan

Here’s the five days a week Chris Hemsworth’s training program:

Day 1 – Monday: Back

ExerciseSetsReps
Pull-Ups520, 15, 12, 10, 10
Push-Ups520
Hammer Strength Rowing (Machine)412
1 – Arm DB Rowing412
Hyperextensions W/ Swiss ball425, 20, 15, 15

Day 2 –Tuesday: Chest

ExerciseSetsReps
BB Bench Press812, 10, 10, 8, 6, 4, 4, 4
Incline DB Bench Press412
Hammer Strength Chest Press415
Chest Dips – Weighted410
Flys – Cable412

Day 3 – Wednesday: Legs

ExerciseSetsReps
BB Back Squats710, 8, 6, 5, 4, 3, 3
Leg Press1Drop Set Till Failure
Walking Lunges420
Leg Extensions320
Leg Curls – Single Legged320
Standing Calf Raises320

Day 4 – Thursday: Shoulders

ExerciseSetsReps
BB Military Press710, 8, 6, 5, 4, 3, 3
DB Arnold Press412
BB Shrugs412
DB Side Lateral Raises315
DB Front Lateral Raises315
DB Rear Deltoid Flys315

Day 5 – Friday: Arms

ExerciseSetsReps
BB Biceps Curls310
Lying Skull Crushers310
EZ – Bar Preacher Curls310
DB Lying Triceps Extensions310
DB Hammer Curls312
Rope Press downs312
BB Wrist Curls320
BB Reverse Writs Curls320

Bonus – Abs Circuit

ExerciseReps
Planks1 Min
Hanging Leg Raises12
Side Planks1 Min
Toes To Bar12

Chris Hemsworth’s Training Program 2

Here’s one more workout routine of Chris Hemsworth that includes Push and Pull along with two workout sessions of legs divided intoQuads and Hamstrings & Glutes.

Push Split: Upper Body Workout

ExerciseSetsReps
Incline DB Press58 – 10
BB Flat Bench Press310 – 12
Cable Flys – Incline310 – 12
DB Shoulder Press48 – 10
T – Bar Rowing48 – 10
1 – Arm DB Rowing310 – 12
BB Curls210 – 12
Triceps Extensions – Cable210 – 12

Push Split: Upper Body Workout

ExerciseSetsReps
Chin – Ups310 – 12
Seated Cable Rowing48 – 10
Straight Arm Pulldowns48 – 10
BB Military Press310 – 12
BB Shrugs – Behind The Back312 – 15
DB Side Lateral Raises38 – 10
Incline DB Bicep Curls210 – 12
DB Overhead Triceps Extensions210 – 12

Lower Body Workout: Hamstrings & Glutes

ExerciseSetsReps
BB Rack Pulls56
Walking Lunges48 per Leg
DB Swings315
Leg Curls – Standing315
Donkey Calf Raises512 – 15

Lower Body Workout: Quads

ExerciseSetsReps
Reverse Lunges410 Per Leg
BB Back Squats56
Leg Extensions410 – 12
Calf Raises – Seated512 – 15

Chris Hemsworth’s Diet Plan

Like Chris’s workout routine, you’ll also notice that he maintains a proper diet plan that provides enough protein into his diet that helps him build muscles. And, one such diet plan of Chris Hemsworth is below:

Meal 1

  • Oat Meal – 1 Cup
  • Banana – 1
  • Sultanas – ½ Cup
  • Skimmed Milk
  • Egg Whites – 4
  • Whole Egg – 1
  • Cheese – 50 G
  • Protein Shake
  • Orange Juice

Meal 2

  • Cottage Cheese
  • Mixed Nuts
  • Turkey Roll
  • Yogurt
  • Protein Shake

Meal 3

  • Beef Jerky

Meal 4

  • Chicken Breasts – 3
  • Brown Rice – 100 G
  • Broccoli – 1 Cup
  • Kidney Beans – 1 Cup
  • Skimmed Milk – 1 Glass

Meal 5

  • Salmon Fillets – 3
  • Quinoa – 100 G
  • Asparagus – 100 G
  • Skimmed Milk – 1 Glass
  • Yogurt

Meal 6

  • Boiled Eggs – 2
  • Brown Bread – 2 Slices
  • Protein Shake

Chris Hemsworth Movies

Here’s the list of movies in which Chris has worked:

  • Thor: Love and Thunder – To be released in 2022
  • Escape from Spiderhead – To be released later in 2021
  • Extraction – Released in 2020
  • Jay and Silent Bob Reboot – Released in 2019
  • Men in Black: International – Released in 2019
  • Avengers: Endgame – Released in 2019
  • Avengers: Infinity War – Released in 2018
  • Bad Times at the El Royale – Released in 2018
  • 12 Strong – Released in 2018
  • Thor: Ragnarok – Released in 2017
  • Doctor Strange – Released in 2016
  • Ghostbusters – Released in 2016
  • The Huntsman: Winter’s War – Released in 2016
  • In the Heart of the Sea – Released in 2015
  • Vacation – Released in 2015
  • Blackhat – Released in 2015
  • Avengers: Age of Ultron – Released in 2015
  • Thor: The Dark World – Released in
  • Rush – Released in 2013
  • Star Trek Into Darkness – Released in 2013
  • Red Dawn – Released in 2012
  • Snow White and the Huntsman – Released in 2012
  • The Cabin in the Woods – Released in 2012
  • The Avengers – Released in 2012
  • Thor – Released in 2011
  • Ca$h – Released in 2010
  • A Perfect Getaway – Released in 2009
  • Star Trek – Released in 2009

Wrapping Up

The workout routine of Chris Hemsworth has changed overtime. If you’re thinking about whether you can achieve a physique like him by following his workout routine, it depends upon how long you’re training and how much you stay true to your diet plan.

Nonetheless, we are sure that with the right diet plan from which you can get enough protein along with a proper workout routine, you’ll be able to make your physique better.