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
Let’s find out what’s Chris Hemsworth’s training program.
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
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 5 | 20, 15, 12, 10, 10 |
| Push-Ups | 5 | 20 |
| Hammer Strength Rowing (Machine) | 4 | 12 |
| 1 – Arm DB Rowing | 4 | 12 |
| Hyperextensions W/ Swiss ball | 4 | 25, 20, 15, 15 |
Day 2 –Tuesday: Chest
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 8 | 12, 10, 10, 8, 6, 4, 4, 4 |
| Incline DB Bench Press | 4 | 12 |
| Hammer Strength Chest Press | 4 | 15 |
| Chest Dips – Weighted | 4 | 10 |
| Flys – Cable | 4 | 12 |
Day 3 – Wednesday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 7 | 10, 8, 6, 5, 4, 3, 3 |
| Leg Press | 1 | Drop Set Till Failure |
| Walking Lunges | 4 | 20 |
| Leg Extensions | 3 | 20 |
| Leg Curls – Single Legged | 3 | 20 |
| Standing Calf Raises | 3 | 20 |
Day 4 – Thursday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| BB Military Press | 7 | 10, 8, 6, 5, 4, 3, 3 |
| DB Arnold Press | 4 | 12 |
| BB Shrugs | 4 | 12 |
| DB Side Lateral Raises | 3 | 15 |
| DB Front Lateral Raises | 3 | 15 |
| DB Rear Deltoid Flys | 3 | 15 |
Day 5 – Friday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| BB Biceps Curls | 3 | 10 |
| Lying Skull Crushers | 3 | 10 |
| EZ – Bar Preacher Curls | 3 | 10 |
| DB Lying Triceps Extensions | 3 | 10 |
| DB Hammer Curls | 3 | 12 |
| Rope Press downs | 3 | 12 |
| BB Wrist Curls | 3 | 20 |
| BB Reverse Writs Curls | 3 | 20 |
Bonus – Abs Circuit
| Exercise | Reps |
|---|---|
| Planks | 1 Min |
| Hanging Leg Raises | 12 |
| Side Planks | 1 Min |
| Toes To Bar | 12 |
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
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Press | 5 | 8 – 10 |
| BB Flat Bench Press | 3 | 10 – 12 |
| Cable Flys – Incline | 3 | 10 – 12 |
| DB Shoulder Press | 4 | 8 – 10 |
| T – Bar Rowing | 4 | 8 – 10 |
| 1 – Arm DB Rowing | 3 | 10 – 12 |
| BB Curls | 2 | 10 – 12 |
| Triceps Extensions – Cable | 2 | 10 – 12 |
Push Split: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Chin – Ups | 3 | 10 – 12 |
| Seated Cable Rowing | 4 | 8 – 10 |
| Straight Arm Pulldowns | 4 | 8 – 10 |
| BB Military Press | 3 | 10 – 12 |
| BB Shrugs – Behind The Back | 3 | 12 – 15 |
| DB Side Lateral Raises | 3 | 8 – 10 |
| Incline DB Bicep Curls | 2 | 10 – 12 |
| DB Overhead Triceps Extensions | 2 | 10 – 12 |
Lower Body Workout: Hamstrings & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| BB Rack Pulls | 5 | 6 |
| Walking Lunges | 4 | 8 per Leg |
| DB Swings | 3 | 15 |
| Leg Curls – Standing | 3 | 15 |
| Donkey Calf Raises | 5 | 12 – 15 |
Lower Body Workout: Quads
| Exercise | Sets | Reps |
|---|---|---|
| Reverse Lunges | 4 | 10 Per Leg |
| BB Back Squats | 5 | 6 |
| Leg Extensions | 4 | 10 – 12 |
| Calf Raises – Seated | 5 | 12 – 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.
