Chris Hemsworth Workout Routine & Diet Plan

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

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.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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