Chris Hemsworth Inspired Workout Program: Train Like Thor

Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
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Workout Description

With Thor: Ragnarok set to hit theatres next month, one of the most common questions we keep getting is: “How can I look as jacked as Chris Hemsworth playing Thor?”

And no matter where you are in your fitness journey, this article will show you how to get closer to the muscular, yet chiseled physique Chris Hemsworth has when playing Thor.

When Chris originally accepted the role of Thor, he was a skinny Australian dude with a surfer type body. He was definitely “beach ready”, but nothing even remotely close to what you would call jacked.

His enormous size transformation is a result of hard work, sweat, lots of iron and eating like a ravenous animal.

If you are into getting big, let’s see what it’ll take to pack on muscle like Hemsworth, so you too can have arms worthy of wielding Mjolnir and battling the Incredible Hulk.

Introduction to the Thor Ragnarok Inspired Workout

Chris more than likely trains 5-6 days a week for 1-2 hours a day and his workouts are as intense as it gets.

If you want results, you need to put in an enormous amount of effort. Period.

As I already said, this workout is not for the weak willed, so there are couple of things to keep in mind before starting (no matter how experienced you are).

1. Start slow: Start slow and work yourself up to the full workout. There is no point in getting injured.

2.  Take days off if you need to: This workout can put a huge amount of strain on your muscles. Good news is that you most likely have more time than Chris had (He had to get jacked in 6 months). Even if it takes you a little longer, it will still be extremely impressive.

3. Chris had a personal trainer: Thor’s workouts (which this workout is based loosely off of) were handcrafted by Duffy Gaver and Luke Zocchi (more recently), who both also kept Chris motivated when his spirits were low.

4. Chris most likely had no other distractions: His life revolved around executing his workouts (and possibly shooting another movie). Getting in the shape for Thor is part of his job as an actor.

Average people like us are usually constrained by other obligations: work, family, friends, and others. So, you may want to consider adapting this Thor Ragnarok inspired workout to better fit your schedule.

 

A post shared by Luke Zocchi (@zocobodypro) on

5. Chris had very powerful "why": Chris Hemsworth’s portrayal of Thor is now immortalized in several motion pictures for millions of people to see. This by itself can serve as an extremely potent source of motivation, don't you think?

If he bailed out or put in half-assed effort, he would go down in the cinematic history as a tiny Thor, get ridiculed on the internet, lose his face, never be hired as an actor again… maybe not as tragic, but you get my point - his career was depending on it.

Having a very strong “why” can fuel your motivation like nothing else. Make sure you know why you're embarking on this journey of making yourself huge, so you can bounce back from any setbacks that wait for you along the way.

The Thor Ragnarok Inspired Workout Program

OK, are you ready to put on some serious mass, whilst maintaining this lean and chiseled look? If yes, then let's dive deep into the nitty gritty of this Thor Ragnarok inspired workout program, so you too can get jacked enough to battle against the Incredible Hulk and Hela (the Queen of the Dead).

As mentioned, this isn't Chris Hemsworth's actual workout. It is a Thor inspired workout based on a combination of both of his trainers' workout philosophies.

Rest for 30-60 seconds after each exercise. Abs are meant to be performed as a circuit with no rest between exercises. Chris Hemsworth is also very active outside of the gym, including his days off. Be sure to incorporate some light active recovery work on your days off as well to maximize your results.

Chris Hemsworth Thor Workout Monday = Chest/Back/Abs

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Hammer Strength Row 4 12
5. Weighted Pullup 5 15, 12, 10, 10, 8
6. Weighted Dip 5 15, 12, 10, 10, 8
7a. Plank 1-3 60 seconds
7b. Cable Crunch 1-3 12-15
7c. Sit Up 1-3 12-15
7d. Reverse Crunch 1-3 12-15
7e. Hanging Leg Raise 1-3 12-15
7f. Oblique Crunch 1-3 12-15 each side

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Tuesday = Legs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20

For cardio, Chris Hemsworth likes to surf. If you can't go surfing, perform cardio of choice.

Chris Hemsworth Thor Workout Wednesday = Abs & Arms

Exercise Sets Reps
1. Weighted Chin Up 5 15, 12, 10, 10, 8
2. Barbell Curls 3 10
3. Hammer Curls 3 10
4. Cable Tricep Extension 3 10
5. Barbell French Press 3 10
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Workout Thursday = Chest/Shoulders/Back

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Bent-over Lateral Raise 3 15
5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8
6. Lateral Raise 4 12
7. Front Raise 4 12

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Friday = Legs & Abs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Inspired Diet

Here is a quick break down what you need to eat to become worthy of being called Thor:

Protein

  • Whole eggs
  • Chicken
  • Fish
  • Steak
  • Plant-based protein powder
  • Veal
  • Rabbit
  • Whey protein shakes

Carbs

  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Quinoa
  • Berries

For carbs, the Thor diet centered around eating things that you find growing in the earth, not processed and put in a box.

Fats

  • Grass fed butter
  • Coconut oil
  • Avocado
  • Nuts

Chris's diet while preparing for the role of Thor is as strict as anyone trying to gain lean muscle mass should be. But exactly how many calories a day was he consuming to get himself from a relatively good looking beach boy to a god of thunder?

It was 3500 calories a day (minimum).

You should obviously also adjust this based on your personal weight and height. To find your daily calorie needs, use this bmr calculator. Then, to bulk like the Asgardian, add ~500 calories to that number to create a calorie surplus.

As you can see above, those calories are not coming from fast foods either. To keep your body performing at its best and fat at a minimum, get your calories from fresh fruits, veggies, lean meats, proteins and carbs.

 

A post shared by Chris Hemsworth (@chrishemsworth) on

Mindset Like Thor: God of Thunder

So far we covered the training program and nutrition. What about the psychological aspect? Having a mindset to become Thor is all too important and you probably won't get too far if you don't get that on point.

Most likely, you don’t have a trainer to do this, so remember:

  1. It’s not going to be easy.
  2. You’re going to want to quit.
  3. There are no shortcuts.
  4. You will feel amazing when you look in the mirror and see the man you wanted to be.

All self-improvement begins in the mind. Listen to yourself making excuse, then stay strong & push through.

Final Notes on the Thor Ragnarok Inspired Workout Program

Perform this Thor Ragnarok inspired routine consistently and you’ll be looking swole like Chris Hemsworth in no time.

The recommended duration for this program is 12 weeks, but you can run it for up to 6 months at a time. Just listen to your body and take some time to deload as needed.

Thor: Ragnarok hits theaters on November 3, 2017. Be sure to check out the man who inspired this workout in action on the silver screen as he is pit against the Hulk in an intergalactic battle and tries to save Asgard, all while preventing Ragnarok from happening.

Extra Things You Should Keep in Mind:

If you are feeling sore, drained, and unmotivated, take a day off.

Listen to your body, it will tell you when you’ve crossed the line and you should take some time off from training.

Sleep 8-10 hours a night - if you're putting in all this work but neglecting sleep, you are doing it wrong!

Do you have what it takes to get a superhero physique like Chris Hemsworth’s portrayal of Thor?

Enjoy the workout and let us know your thoughts on the program in the comments below!

100 Comments+ Post Comment

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Posted Tue, 11/06/2018 - 03:56
Jason

Hey about to start this workout I have done crossfit for about 3 months I'm 100kg and 6'4. I'm still unsure eon how heavy I should go with weights. Also calculating my calories ect. crossfit I always went lighter and just ate well at home odd KFC for the hangover. Have naturally athletic build. Before I start is this workout right for me my goals are a rocking body seing hemsworth has a similar build height ect figured it as a good move

JoshEngland's picture
Posted Tue, 11/06/2018 - 08:47
JoshEngland

Hi Jason,

This is a solid routine if your goal is to get a thor-like physique, yes.

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Posted Tue, 10/23/2018 - 07:15
Krzysztof Lesniak

Artur,

For muscle gain would you recommend to take a day off in the middle of the week? What about the weekend? Should one day be dedicated to cardio?

JoshEngland's picture
Posted Tue, 10/23/2018 - 09:51
JoshEngland

Hi Krzysztof,

The recommended cardio and weekly split is provided within the article.

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Posted Fri, 09/28/2018 - 16:12
Zane

Hey I have been doing this workout for 3 weeks now. I'm noticing growth in all areas besides triceps. My gym does not have anything for dips. What can I add/replace to hit all areas of my tricep?

Thanks

JoshEngland's picture
Posted Mon, 10/01/2018 - 09:51
JoshEngland

Hi Zane,

I'd recommend a close grip bench press variation.

Hope this helps!

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Posted Sun, 09/16/2018 - 17:09
JoeBesity

Can this programme be used for strength training .

JoshEngland's picture
Posted Mon, 09/17/2018 - 09:12
JoshEngland

Hi Joe,

For pure strength, there are better programs to use. Try one of these: https://www.muscleandstrength.com/workouts/strength

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Posted Thu, 08/30/2018 - 12:50
Mhdmadan

Hey, how if I do,day 1 back,day 2 chest,day 3 shoulder, day 4 leg, day 5 arm, I know that from superfit YouTube, is okey to train chest once a week ? Thankss

JoshEngland's picture
Posted Thu, 08/30/2018 - 14:09
JoshEngland

Hi mhdmadan,

That is a fine split. Yes, you can still see progress training a muscle group once per week - however, increasing your training frequency can lead to better muscle growth.

Hope this helps!

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Posted Fri, 07/27/2018 - 08:30
Danny

hey artur! thx for setting up this good looking plan! i think i'll give it a try! just one thing concerns me about it: you write wednesday Abs & Arms and thursday Chest / Shoulders / Back.
So, when i go full eastwood at my arm day, isn't it bad to punish them the day after with chest / back ?! thx in advance!

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Posted Fri, 07/20/2018 - 21:40
Ricardo Martinez

Hi Coach, I’m in my second week of this workout, and I was thinking why you didn’t incluided Barbell Incline Press for the chest workout. I personally want to work the higher part of my chest and do it is a good option for that. What do you think?? And which other exercise do you recomend for work that part of the chest?? Hope your answer BOSS

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:48
JoshEngland

Hi Ricardo,

You can certainly replace one of the flat bench exercises for an incline if you wish.

Hope this helps!

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Posted Mon, 07/16/2018 - 22:49
Andres

Hi, if I want to gain muscle is it necessary to perform cardio each day? Thanks.

JoshEngland's picture
Posted Tue, 07/17/2018 - 08:42
JoshEngland

Hi Andres,

Cardio is necessary for overall health - performing it won't hinder muscle gains so long as you are eating appropriately.

Hope this helps!

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Posted Mon, 07/09/2018 - 15:24
thomas gaunt

hmm i cant do weighted dips what should i do?

JoshEngland's picture
Posted Tue, 07/10/2018 - 08:32
JoshEngland

Hi Thomas,

Regular pull ups are fine. Or assisted/eccentric only pull ups if you're unable to perform bodyweight pull ups.

Hope this helps!

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Posted Mon, 07/09/2018 - 07:02
Zak

Hi,

For the HIIT is it 45mins same as the normal cardio or for a shorter duration as it is more intense?

JoshEngland's picture
Posted Mon, 07/09/2018 - 09:14
JoshEngland

Hi Zak,

It should be shorter duration. I'd recommend limiting it to 15-20 mins.

Hope this helps!

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Posted Mon, 07/09/2018 - 09:16
Zak

Helps a lot.

Thanks!

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Posted Thu, 06/28/2018 - 08:06
Ata Ozdemir

Been doing your workouts for a while love them man!

JoshEngland's picture
Posted Thu, 06/28/2018 - 10:20
JoshEngland

Right on! Keep up the good work!

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Posted Tue, 06/19/2018 - 16:28
Frank O Koler

Hi, I’ve got a question about the cardio. With the 45 minutes could it b done before and after the workout. Say hitt on the elliptical and then a brisk walk on treadmill? I’m very excited to b starting this workout soon. Thanks for any info.

JoshEngland's picture
Posted Tue, 06/19/2018 - 16:52
JoshEngland

Hi Frank,

For sure. That'd be a fine way to split it up if you have to.

Personally, I don't like performing cardio before my workouts tho. You want to have maximum strength for each set when trying to put on muscle.

Hope this helps!

JoshEngland's picture
Posted Thu, 06/21/2018 - 10:24
JoshEngland

Hi Frank,

Yes, that should be completely fine.

Hope this helps!

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Posted Wed, 06/20/2018 - 04:17
Frank O Koler

Hi josh,

The advice does help to b honest. It makes me rethink the workouts, I’ve noticed with the one I’m doing now that some energy isnt there where it once was. Would even just a 10-15 walk on treadmill b ok to start as a warm up instead of doing hitt cardio at the beginning and saving that for the end?

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Posted Tue, 06/12/2018 - 19:56
Melkon

Hi I’m on my second week with this program and I’m loving it so far but I’m worried about plateauing before I hit the 12 week mark is that somthing that can happen with this workout?

JoshEngland's picture
Posted Wed, 06/13/2018 - 09:01
JoshEngland

Hi Melkon,

It's a little premature to worry about plateauing. Simply give it your dedication for the 12 weeks and reassess after you've completed the program's duration.

Hope this helps!

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Posted Sun, 06/10/2018 - 14:27
Rui Patrício

Hello,
the exercices numbered by letters are options for us to pick one? (ex: 7a,7b,7c etc)
Thank you.

JoshEngland's picture
Posted Mon, 06/11/2018 - 08:39
JoshEngland

Hi Rui,

Letters represent that the exercise is part of a superset or circuit. Perform all of the exercises without rest in between until all of the exercises are complete. Then take your rest period.

Hope this helps!

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Posted Thu, 06/07/2018 - 07:57
Caradoc2012

I noticed that I don’t see any exercises for calves. Did Hemsworth not focus on these when working out, or did his cardio somehow work them out?

JoshEngland's picture
Posted Thu, 06/07/2018 - 08:37
JoshEngland

Hi Caradoc,

You can add them in if you feel as though you need additional calf isolation work. Calf training is tricky - they will be worked indirectly through your leg based movements as well as your cardio. But some will benefit from additional iso work.

If you really want to blow up your calves, take to jump roping as a form of conditioning. The repetitive jumping is a great calf builder.

Hope this helps!

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Posted Mon, 06/04/2018 - 06:26
Shiva raju

Which type of workout is good for faster gains

Full body or Split

JoshEngland's picture
Posted Mon, 06/04/2018 - 08:41
JoshEngland

Hi Shiva,

Whichever you enjoy performing more and can consistently do over a substantial amount of time.

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Posted Sun, 05/20/2018 - 13:39
Mateo1434

Hi,i am 16 years old, I have a question I have been working some time but want to know is this good program for losing wieight because I have muscle but i also have a bit of fat,

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Posted Sun, 05/13/2018 - 15:15
Emily

Hi, I was wondering what kind of macros percentage-wise would be appropriate?

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:54
JoshEngland

Hi Emily,

It depends on your individual needs. Typically, it is wise to keep Carbs 50-65% of total diet, fats 15-30%, and protein 15-25%.

Hope this helps!

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Posted Sat, 05/12/2018 - 05:05
Karl

Hi!
I am very excited to start this workout, but I have a couple of questions. I am 15 years old and very tall, about 6ft3 and about 165 lbs, will this we Ok? Also i cannot perform as man dips and chinups, is there any alternative? Finally does the workout days have to be monday-friday, or could it be like monday, wednesday, friday, saturday and sunday?
Thank you!

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:55
JoshEngland

Hi Karl,

I'd recommend starting with this program: https://www.muscleandstrength.com/workouts/full-body-workout-program-for...

Hope this helps!

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Posted Mon, 05/07/2018 - 20:34
Allen Lockett

Hey man! I'm definitely going to start this workout, just a quick question do you do 45 minutes of cardio everyday straight after the workout?

JoshEngland's picture
Posted Tue, 05/08/2018 - 09:01
JoshEngland

Hi Allen,

You can break it up and perform it however you see fit to meet your own daily schedule. For me personally, I walk/run with my dog for about 30ish mins in the morning and in the evening. The only thing I wouldn't recommend is performing 45 mins of cardio right before lifting.

Hope this helps!

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Posted Fri, 05/04/2018 - 22:33
Ashton

Hi, I am a 15 year old football player and thinking about doing this routine. Would it be a good idea as an athlete to use this routine? Or is it more bodybuilding not football player style?

JoshEngland's picture
Posted Mon, 05/07/2018 - 09:17
JoshEngland

Hi Ashton,

This particular workout is more for those trying to body build. If you're looking to increase your sports performance in football, this might be a better option:

https://www.muscleandstrength.com/workouts/offseason-football-workout

Hope this helps!

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Posted Tue, 05/01/2018 - 13:46
Josh scanlon

Hi!
Is it bad to to do cardio on the workout before you do leg workout? I’ve heard you should wait more than 24 HRs after doing cardio so you get good results on leg workouts

JoshEngland's picture
Posted Tue, 05/01/2018 - 15:40
JoshEngland

Hi Josh,

Depends on the duration and type of cardio. I wouldn't recommend any cardio prior to your workout. However, post workout is fine. You should be able to do cardio the following day after working legs, however I'd suggest something low impact such as walking.

Hope this helps!

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Posted Mon, 04/30/2018 - 11:58
Tom

Why for some exercises you are doing less reps? (bench 12,12,10,8,6) I presume you increase the weight but should you not be lifting your strongerst to start with? Thanks.

JoshEngland's picture
Posted Mon, 04/30/2018 - 14:58
JoshEngland

Hi Tom,

Yes, increase the weight as the reps decrease. And no, not necessarily. When it comes to building lean muscle, you want to have a greater total amount of volume during your workouts.

Pyramiding your sets can work both ways. But when it comes to building muscle, you'll likely be able to push more weight throughout the workout pyramiding down, because you'll be able to use more weight during the higher rep range. More weight for more reps will equate to a greater total volume than more weight for less reps.

Kind of a confusing principle to explain.

Hope this helps!

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Posted Tue, 05/01/2018 - 06:31
Tom

Thanks for the response, just quick follow up question. For legs you're doing hamstring curl and then seated leg curl. Does that not target the same muscle? I don't have a hamstring curl machine so would an alternative would be standing opposite a leg extension machine and lifting your heel backwards?

JoshEngland's picture
Posted Tue, 05/01/2018 - 09:15
JoshEngland

Hi Tom,

Yes, both exercise target the same muscle. The goal is to hit the hamstrings with a lot of volume (sets and reps) to make them grow.

Yes, that is certainly an option. You can also perform bodyweight leg curls if you have an exercise ball by placing your legs on the exercise ball and pulling it towards your butt by contracting your hamstrings.

Hope this helps!

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Posted Mon, 04/30/2018 - 10:58
jon

Is this good for weight loss to? I am a chubby guy and would like to know if I can gain lean muscle from this?