Thor Ragnarok Inspired Workout: Train Like Chris Hemsworth

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!

27 Comments+ Post Comment

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Posted Fri, 02/09/2018 - 09:32
Daniel

Hi!
buckle up for this one because I am curious!
1) Where can I get more information (like, way more) about the diet?
[ I have many questions about the diet such as:
- How much of everything should I eat? (percentage of protein, carbs, and fats would be very useful)
- What effect will going off diet for a meal or two a week will have?
- Can I do intermittent fasting while doing this workout & diet or do I have to eat three meals a day?]
2) How much and for how long should I do cardio on Tuesday (Legs day)?
3) On Wednesday for how long (and at what speed) should I cycle on the bike while doing HIIT for cardio?
4) Also on Wednesday should I be doing HIIT for the whole workout or just for the arms?
5) When calculating my amount of calories required for consumption for this workout should I select "Very active" due to this workout or "Sedentary" which is what I do excluding this workout?
5) If I'm a little fat now, would this workout give me abs like Chris's or do I need to lose weight prior to starting this workout?
6) Wouldn't eating so much make me gain fat and muscle? (Like those but guys at the gym who also have a round stomach)
7) And finally, and perhaps most importantly, will this workout give me the power to summon lightning?
Thanks a lot, Daniel

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:25
JoshEngland

Hi Daniel,

There's a lot to your questions that simply one could not answer over the internet given how individualistic some of these things can be.

I'd recommend starting here: https://www.muscleandstrength.com/expert-guides/muscle-building

Then seek out a personal trainer to work out with in person for a while. Pick their brains while you work with them with all of these questions. It will be well worth the investment.

Hope this helps!

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Posted Wed, 01/31/2018 - 00:10
Carlos

Is it enough just 2 exercises monday and Thursday for chest ?

JoshEngland's picture
Posted Wed, 01/31/2018 - 15:03
JoshEngland

Hi Carlos,

Yes, it should be plenty. When you increase the training frequency, you have to decrease the individual day's training volume. 4 total weekly chest exercises and 10-12+ total sets is plenty to stimulate muscle growth.

Hope this helps!

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Posted Mon, 02/05/2018 - 15:05
shaq

you bet your boots. but do incline to. but with dumbbells

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Posted Fri, 01/26/2018 - 15:30
Nick

Hello are this workout really Chris Hemsworth's
Because i find many workout of Chris Hemsworth training diet

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:46
JoshEngland

Hi Nick,

No, but it is a Chris Hemsworth inspired workout that was created with a lot of thought and research on training principles Chris' previous and current trainers believe in.

Hope this helps!

JoshEngland's picture
Posted Mon, 01/29/2018 - 09:02
JoshEngland

Hi Nick,

Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

And simply aim to eat that many calories each day from the food sources outlined above.

Hope this helps!

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Posted Sat, 01/27/2018 - 14:12
Nick

how about the recipe. Of the diet bro, how much should i eat

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Posted Thu, 01/25/2018 - 10:18
Francisco

How can i calculate the weights i’ll use for each exercise so i don’t get to much or to less to excersice, thanks!!!!

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:23
JoshEngland

Hi Francisco,

Weight selection is going to be highly individualized across the board. I would recommend using 70-85% of your working max depending on the rep range prescribed (lower rep ranged requiring closer to 85%, higher rep ranges closer to 70%).

For those who may not know their working max on a particular lift, I always recommend selecting a weight you know you can perform the prescribed number of reps with. If you find the weight is light, move up on your next set. If it is too heavy, move down on your next set. If it is just right, stay put!

When performing these exercises, you should never reach mechanical failure (where your form breaks on a lift). Always aim to feel as though you have one rep left in the tank.

Hope this helps!

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Posted Tue, 01/09/2018 - 07:22
Lal Sangkima

This workout is though,just finish day two,and im doing it at home cus the gym closed early and went home late from school,
I have a question about the cardio can i do 15 min of hiit cardio evry day instead of 45 min of low instensity cardio? what would you recommend hiit cardio 15 min or low cardio45 min

JoshEngland's picture
Posted Tue, 01/09/2018 - 08:39
JoshEngland

Hi Lal,

You're more than welcome to alter this program template however you see fit.

Personally, I'd fine 4-5 days of HIIT to be difficult as it is high intensity. But if you feel as though you can accomplish it without it affecting your ability to recover, by all means have at it.

Hope this helps!

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Posted Tue, 12/26/2017 - 07:43
Evan Chavot

Good workout but I've a question about the rest. We have to rest between 30-60s bewtween each exercices but what about the rest time between each set ?

JoshEngland's picture
Posted Wed, 12/27/2017 - 09:22
JoshEngland

Hi Evan,

The 30-60s rest applies between sets as well.

Hope this helps!

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Posted Thu, 12/21/2017 - 16:02
Knovie Warren

I have a question about the Abs.
On Monday, Wednesday, and Friday how the Abs are in numeral alphabetical order, do you do all of those in order or choose certain ones to do?

JoshEngland's picture
Posted Fri, 12/22/2017 - 08:41
JoshEngland

Hi Knovie,

Yes, they are meant to be performed in order in a circuit fashion.

Hope this helps!

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Posted Wed, 12/06/2017 - 18:21
Luis

I'm not sure if I missed it but, does this workout call for daily cardio? Thx

JoshEngland's picture
Posted Thu, 12/07/2017 - 08:33
JoshEngland

Hi Luis,

Cardio varies every day and is outlined underneath each workout table within the article.

Hope this helps!

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Posted Sat, 12/02/2017 - 13:53
Eva

Thank you so much for posting this! I’m on Week one and wow! These workouts are killer! Love how simple it is, love how you broke down the article with examples of “your why”, mindset, and no bs! I’m doing this workout structure with a friend and I’m doing this as a vegan! Sick and tired of people telling me I can’t build muscle from the earths ground! Love the simple nutrition you have here. Thank you!! Super excited to see what my body is capable of!!

JoshEngland's picture
Posted Mon, 12/04/2017 - 08:47
JoshEngland

Hi Eva,

That is awesome! Best of luck! Keep us posted on your results!

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Posted Mon, 12/04/2017 - 21:55
Eva

Will do! So far Week one has been tough, but, I lost 4 pounds! I will take it! ;)

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Posted Sat, 12/02/2017 - 04:49
Thijs Pedro Lopez

Should you choose a weight and try to do all sets and reps with the same weight? Then up it if you manage, otherwise try again or deload until you do manage?

JoshEngland's picture
Posted Mon, 12/04/2017 - 08:46
JoshEngland

Hi Thijs,

Yes, that would be a good way to figure out how much weight to use for an exercise.

Hope this helps!

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Posted Mon, 12/04/2017 - 08:48
Thijs Pedro Lopez

Thanks!

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Posted Wed, 11/15/2017 - 11:58
faisal khan

I am having a small doubt after following this workout for two weeks.
Is this sufficient for arms like thor or something is missing like forarms or other arms exercises required additionally?

JoshEngland's picture
Posted Wed, 11/15/2017 - 15:51
JoshEngland

Hi Faisal,

The arms are hit indirectly with nearly every upper body lift. There is also plenty of direct arm work to cause a muscle building response.

2 weeks isn't nearly enough time to judge results. Building muscle takes time. And it can take a LONG time. Be persistent and consistent and you will achieve great results.

Hope this helps!