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
download pdfDownload Workout

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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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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!

138 Comments+ Post Comment

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Posted Thu, 10/17/2019 - 07:14
debarjya

Can i turn this workout into a ppl workout?

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Posted Thu, 10/17/2019 - 09:27
JoshEngland

Hi Debarjya,

Sure, feel free to alter it in whatever ways you see fit for your individual goals.

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Posted Sat, 08/10/2019 - 11:54
Ljubivoje

Hi,i wanted to ask can i use this workout plan if i want to burn fat and lose weight,btw i've been going to gym for 1 year and only thing left is to burn last layer of fat to get six pack.Also i would like to drop to 80-83kg and not gain any kg

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Posted Mon, 08/12/2019 - 14:10
JoshEngland

Sure, you could use this program while in a deficit if need be. That would help accomplish your goal.

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Posted Wed, 08/07/2019 - 03:21
BrianG

Do I have to go on a calorie surplus if I’m trying to lose fat?

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Posted Thu, 08/08/2019 - 15:46
JoshEngland

Hi Brian,

No, you'll need to be in a calorie deficit to lose body fat.

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Posted Wed, 07/31/2019 - 17:07
Charles

Hi
Can i change barbell bench press with dumbell bench press ?
For dumbell fly, do i have to use flat bench or incline bench ??
Thanks

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Posted Thu, 08/01/2019 - 16:10
JoshEngland

Hi Charles,

Sure, you can do that. When it comes to dumbbell flys, either variation works.

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Posted Wed, 07/03/2019 - 05:32
Joe

Hi,

On the chest day with the barbell bench press, should you be increasing the weight when the rep decreases?

Or should you be staying at the same weight the whole time that you can do 5 sets with and when you get to 6 rep last set you should be struggling with it?

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Posted Wed, 07/03/2019 - 10:30
JoshEngland

Hi Joe,

I'd recommend increasing the weight used as reps decrease.

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Posted Mon, 06/10/2019 - 18:41
Charles

Hi.
Is chest days focus in on upper chest ?? Or do i have to do any extra exercise apart from this for my upper chest ?

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Posted Tue, 06/11/2019 - 08:51
JoshEngland

Hi Charles,

You can sub in incline for one of the chest days if you'd like,

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Posted Mon, 06/03/2019 - 10:32
alexandre

I've been working out for 1 year now. I'm pretty thin, i'm 1m82 for 67 kg. With a lot of food and this program will i increase my muscle mass effectively ?

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Posted Tue, 06/04/2019 - 16:22
JoshEngland

Hi Alexandre,

Yes. Generally speaking, this program paired with an appropriate diet would be effective for building muscle mass.

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Posted Sun, 06/02/2019 - 21:22
Charles

Hi.
I am on week 4 of this workout, it's doing real good, thanks for this.

So after i finish this 12 week workout routine, what plan should i follow, should i follow this for 6 months as mentioned or go for another.. if another routine than what you would suggest ?

Thanks

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Posted Mon, 06/03/2019 - 09:22
JoshEngland

Hi Charles,

Depends on your goals. If you're enjoying this program, it's helping you reach your goals, and you're seeing continuous progress, you can use it for as long as you like.

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Posted Wed, 04/17/2019 - 11:44
Sam

Should i do the cardio before or after the workout?

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Posted Thu, 04/18/2019 - 09:06
JoshEngland

Hi Sam,

I'd recommend after or at another time of day.

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Posted Wed, 04/10/2019 - 06:01
Aj

Is the first exercise of everyday supposed to be 5 sets of 10 reps or 5 sets of 10, 8, 8, 6, 4?

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Posted Wed, 04/10/2019 - 11:18
JoshEngland

Hi AJ,

1 set of 10, 2 sets of 8, 1 set of 6, and 1 set of 4.

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Posted Fri, 04/12/2019 - 22:29
Me

Would you use the same weight for all sets or increase it per set. If you increase it, how do you know how much to increase? Is it a percentage of 1 rep max?

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Posted Sun, 03/17/2019 - 17:56
Angel

Hey Josh,

I'd really like to try this workout out but the problem is that i can't do that many pull ups, chin ups or dips. And i don't have a resistance band. What can i do to get better at those while building muscle and losing fat?

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Posted Mon, 03/18/2019 - 09:29
JoshEngland

Hi Angel,

I'd recommend performing the eccentric or negative portion of those lifts until you get stronger. That's the best variation for building strength on those exercises imo.

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Posted Fri, 03/01/2019 - 19:38
Alex

Hey Josh,
Do you think this routine will grow your biceps and triceps with only one day a week and two exercises for each ?

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Posted Mon, 03/04/2019 - 10:58
JoshEngland

Hi Alex,

Yes, I do. The biceps and triceps are worked indirectly on A LOT of lifts. That day should be plenty of isolation work for arms.

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Posted Fri, 02/22/2019 - 22:26
Tim

What amount of weight should you use for the weighted exercise?
Is it possible to replace the weighted exercises for weighted calisthenics (35lbs) weight vest?
What’s the schedule for the supplements and how much mg of each?

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Posted Fri, 02/15/2019 - 07:08
Samarpit Shrivastava

Hello!
I am 20 yrs old, 5"9', 67kg and at around 16% body fat at present.

I am not very much experienced.
I went to to gym for 3 and a half months, then unfortunately I made a gap of around a month.
Then I joined gym again, and it's been 3 weeks now.

So after week from now that is when I complete a month, can I go for this workout?

My main concerns are,
1. Am I experienced enough or still a beginner to go for this workout? If yes, how long do I need to wait before going for this. If I can go for this workout now then,
2. I can work out 2 hours daily, all days of the week, I mean 6, so as this workout is of 5 days per week, can I do functional training on Saturday?
3. I want to reduce fat, it's not that I am very fat. Even I look thin, but the the flesh that hangs under my tricep, and the that very little belly bulging out, I want to get rid all of this. So basically I want to remove fat, get big(muscles, obviously), and after gaining get a ripped body. So should I continue with minimum 3500 calories per day or should I make some changes?

And I don't expect to get all of that in a second, I understand that it might take me months or even a year to get that as I am a bit of ectomorph, but still should I go with this now, and should I make any changes to diet, and can I work 6 days?

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Posted Fri, 02/15/2019 - 11:04
JoshEngland

Hi Samarpit,

Most of these questions can be answered by giving this a read: https://www.muscleandstrength.com/expert-guides/muscle-building

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Posted Mon, 02/18/2019 - 10:17
JoshEngland

Hi Samarpit,

On this site it is defined:

Beginners - less than 1 yr of training.
Intermediate - 1 to 3 years
Advanced - 3 years or more.

Hope this helps!

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Posted Sat, 02/16/2019 - 12:54
Samarpit Shrivastava

Hey Josh!
I read the article you referred. And many things got cleared up.
But still one thing, am I a novice, beginner, or what? I don't know.
And as it was mentioned in article, you gotta do it rather than thinking about it.
So can I go for it?

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Posted Tue, 01/08/2019 - 13:44
Nathan

Hi just to clarify, is it possible that I go into a calorie deficit while performing this workout plan as i have got to burn fat , or will there be fat already being lost while keeping up with the 3500 calorie scheme?. Thanks in advance

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Posted Tue, 01/08/2019 - 14:05
JoshEngland

Hi Nathan,

Sure - you can utilize this program during a cutting phase if you like.

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Posted Fri, 01/11/2019 - 00:16
Nathan

Alright thanks Josh for the support! Just a follow up question, so if I utilize this during a cutting phase, does the number of sets and repetitions change or does it remain the same ?

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Posted Fri, 01/11/2019 - 14:29
JoshEngland

Hi Nathan.

Not necessarily. It depends on your individual ability to recover from the workouts while on a deficit.

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Posted Wed, 01/02/2019 - 14:23
James

Is there a way to know what weights should be started with? Should I base it all to failure on the last rep of each set? Also, do we go up in weight as we move along through the program? Asking for a friend...lol

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Posted Wed, 01/02/2019 - 15:29
JoshEngland

Hi James,

Tough to say as it is highly individualized. Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

Hope this helps!

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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

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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?

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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

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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 .

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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

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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

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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.