Get Yoked Like Thor: Complete Training And Diet Plan

Seen Thor: The Dark World and motivated by the amazing physique of Chris Hemsworth? Build your own superhero body with this training program & diet plan.

Workout Summary

Build Muscle
Split
Beginner
6 weeks
4
45-60 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male

Workout Description

With Thor storming its way into theaters soon, this is a good time of year to get motivated and set out on your own journey for more muscle and strength. Like Thor, if your goal is to build a powerful, muscular body that actually looks like it came from Asgard and are tired of the “fitness” programs out there then read on for a good ole fashioned Thor-inspired, muscle-building training and eating plan.

To build a body worthy of a superhero, you must first possess a will to be dedicated, motivated and most of all, patient. Changes in muscle size, strength and fat loss do not come overnight, or with just a handful of intense workouts. It takes consistency, serious hard work and a commitment to a sound plan of training and eating to achieve an impressive, strong and well-muscled physique.

Below are principles Thor would use if he was training at your local gym. Do you think Thor would be talking at the smoothie bar or staring at his smartphone? Or would he have laser-like focus and an exuding will to conquer his goals and leave exhausted but determined to fight another day? The call is yours!

This training and diet plan will focus on basic muscle building principles that have stood the test of time. No tires, bands or jump ropes required.

Thor’s Rules of Building Muscle

Rule 1: Utilize mostly free weights including barbells and dumbbells. This may seem like an ancient practice but it is what builds muscle, period. Free weights force your body to not only lift independently of rails and levers but also stresses and strengthens ancillary muscle surrounding joints and supporting areas to build more muscle faster in less time.

Rule 2: Perform mostly compound movements. The compound nature (utilizing more than one joint) lets you use more muscle for each lift – in short, you will build muscle all over instead of isolating certain areas. Certain isolation exercises are, at times, necessary, but a focus on compound lifts is a must if more muscle is the goal. This not only will allow you to lift more weight on each lift, but also, as a result, will pack on more muscle mass.

Rule 3: Use both a moderate amount of sets and reps. Keeping your sets moderate will ensure longevity in your training – going too extreme in either too little or too many sets is a recipe for becoming frustrated with gains. Additionally, a moderate rep scheme will not only keep your joints in check but also will be heavy enough to elicit significant muscle gain.

Rule 4: Keep a close eye on rest between sets. This is often the most overlooked principle for most trainees. Too much talking or attention to your phone, TV or that hottie working out next to you will slow or more likely halt any progress – you’ll simply be spinning your wheels. Keep an eye on the clock to properly fatigue the targeted muscle group and to help you keep your all-important focus.

Rule 5: Regulate the duration of your program. Adhering to a program when you are seeing awesome gains in mass and strength is an asset to continued success, but too much for too long can invite burnout and put a quick stop to not only progress but also your drive and enthusiasm. Going all-out for more than six to nine weeks can spell disaster to your momentum. It’s wise to build in some down time of either lower intensity or days off for complete rest.

Now that we have stated our rules for building muscle, let’s get to the program that will pack on some serious beef the good ole fashioned way; an honest, hardworking bodybuilding plan with plenty of basic lifts and no fluff.

This program is divided into three phases. Each phase can either be two weeks in length (for a total of six weeks) or three weeks in length (for a total of nine weeks) – the choice is yours. After all three phases take a few days off form the gym completely or throttle down your intensity for a week.

Phase 1

Phase one is the break-in phase where you will be working each body part three times per week on a brutally basic mass building split full of compound moves, heavy weight and ample rest. Workout on nonconsecutive days such as Monday, Wednesday and Friday. This full body split is old school but very effective.

Day 1
Phase 1
Exercise Warm-up Sets Work Sets Rest (sec)
Barbell Squat 2x12 3x6-8 90
Dumbbell Romanian Deadlift 1x12 2x6-8 60
Standing Calf Raise 1x12 2x6-8 60
Incline Dumbbell Press 2x12 3x6-8 60
Medium Grip Pull Ups (warm up sets use Lat Pull Downs) 2x12 3x6-8 60
Seated Dumbbell Press 1x12 2x6-8 60
Barbell Curl 1x12 2x6-8 60
Parallel Bar Dips (warm up set using cable tricep extensions) 1x12 2x6-8 60
Floor Crunch   3x20 30
Day 2
Phase 1
Exercise Warm-up Sets Work Sets Rest (sec)
Leg Press 2x12 3x6-8 90
Lying or Seated Leg Curl 1x12 2x6-8 60
Seated Calf Raise 1x12 2x6-8 60
Barbell Flat Bench Press 2x12 3x6-8 60
Barbell Row 2x12 3x6-8 60
Standing Upright Row 1x12 2x6-8 60
Seated Dumbbell Curls 1x12 2x6-8 60
Lying Nosebreaker 1x12 2x6-8 60
Hanging Leg Raise   3x20 30
Day 3
Phase 1
Exercise Warm-up Sets Work Sets Rest (sec)
Front Squats 2x12 3x6-8 90
Barbell Romanian Deadlift 1x12 2x6-8 60
Leg Press Calf Raise 1x12 2x6-8 60
Incline Barbell Press 2x12 3x6-8 60
Dumbbell Row 2x12 3x6-8 60
Seated Dumbbell Side Lateral Raise 1x12 2x6-8 60
Incline Dumbbell Curl 1x12 2x6-8 60
Close-Grip Bench Press 1x12 2x6-8 60
3-Way Sit-Up   3x20 30

Phase 2

Phase two switches gears to a two day split training each body part twice per week. Train two days, one day off, two days on and two days off such as Monday, Tuesday, Thursday, Friday with Wednesday and weekends off. Plus, you will up the volume and reps a bit.

Day 1
Phase 2
Exercise Warm-up Sets Work Sets Rest (sec)
Incline Barbell Bench Press 2x12 3x8-10 60
Flat Dumbbell Bench Press   3x8-10 60
Wide-Grip Pull-Up (warm up 2x12 on Lat Pull Downs) 2x12 3x8-10 60
Two-Arm Dumbbell Row   3x8-10 60
Seated Dumbbell Shoulder Press 1x12 3x8-10 60
Standing Dumbbell Lateral Raise   3x8-10 60
Floor Crunch   3x20 30
Hanging Leg Raise   3x20 30
Day 2
Phase 2
Exercise Warm-up Sets Work Sets Rest (sec)
Barbell Curl 2x12 3x8-10 60
Lying Nosebreaker 2x12 3x8-10 60
Seated Calf Raise 1x12 3x8-10 60
Barbell Squat 2x12 3x8-10 90
Walking or Static Lunges   3x8-10 60
Lying or Seated Leg Curl   3x8-10 60
3-Way Sit-Up   3x20 30
Lying Leg Raise   3x20 30
Day 3
Phase 2
Exercise Warm-up Sets Work Sets Rest (sec)
Incline Dumbbell Bench Press 2x12 3x8-10 60
Flat Barbell Bench Press   3x8-10 60
Close-Grip Pull-Up 2x12 3x8-10 60
Barbell Row   3x8-10 60
Standing Barbell Military Press 1x12 3x8-10 60
Wide-Grip Upright Row   3x8-10 60
Floor Crunch   3x20 30
Hanging Leg Raise   3x20 30
Day 4
Phase 2
Exercise Warm-up Sets Work Sets Rest (sec)
Standing Dumbbell Curl 2x12 3x8-10 60
Close-Grip Bench Press 2x12 3x8-10 60
Standing Calf Raise 1x12 3x8-10 60
Leg Extension 2x12 3x8-10 60
Leg Press 1x12 3x8-10 90
Romanian Deadlift   3x8-10 60
3-Way Sit-Up   3x20 30
Lying Leg Raise   3x20 30

Phase 3

Phase three takes things a bit further and increases the volume and reps but splits the body part training into three days. You can either train four days per week such as Monday, Tuesday, Thursday and Friday or five days per week such as Monday, Tuesday, Wednesday, Friday and Saturday. You will train each body part roughly three times in two weeks. Simply rotate each day of training and then continue into next week.

Day 1
Phase 3
Exercise Warm-up Sets Work Sets Rest (sec)
Flat Barbell Bench Press 2x12 3x10-12 45
Incline Dumbbell Bench Press   3x10-12 45
Flat Bench Dumbbell Fly   3x10-12 45
Wide-Grip Pull-Up (warm up 2x12 on Lat Pull Downs) 2x12 3x10-12 45
Close-Grip Pulley Row   3x10-12 45
One-Arm Dumbbell Row   3x10-12 45
Incline Crunch   3x20 15
Hanging Leg Raise   3x20 15
Day 2
Phase 3
Exercise Warm-up Sets Work Sets Rest (sec)
Standing Push Press 2x12 3x10-12 45
Standing Wide-Grip Upright Row   3x10-12 45
Dumbbell Bent-Over Lateral Raise   3x10-12 45
Dumbbell Shrug   3x10-12 45
Incline Bench Curl 2x12 3x10-12 45
Standing EZ Bar Curl   3x10-12 45
Cambered Bar Pressdown 2x12 3x10-12 45
Parallel Bar Dip   3x10-12 45
Superset: 3-Way Sit-Up with Lying Leg Raise   3x20  
Day 3
Phase 3
Exercise Warm-up Sets Work Sets Rest (sec)
Standing Calf Raise 2x12 3x10-12 45
Seated Calf Raise   3x10-12 45
Leg Press 2x12 3x10-12 45
Leg Extension   3x10-12 45
Barbell Squat   3x10-12 60
Romanian Deadlift 1x12 3x10-12 45
Seated Leg Curl   3x10-12 45

Build Muscle Like Thor Diet

A sound training plan isn’t enough to build a Thor-like physique. This transformation will take some steadfast adherence to a specialized, muscle-building diet. An ample amount of protein and a balance of carbohydrate and healthy fat will be on the menu for the duration of this program.

The importance of sticking to a healthy eating plan cannot be stressed enough when you want significant results. Muscle is broken down in the gym and built in the kitchen and while sleeping. Proper nutrition and rest are paramount.

This diet is split into training days and rest days. You will be consuming more calories on training days to support energy loss and recuperation. On rest days, not as many calories (specifically carbohydrates) are needed but protein and healthy fat will stay roughly the same. This plan is based on someone weighing approximately 180-200 pounds. Also, be sure to drink at least one gallon of water per day.

  • Training day totals: Approximately 3200 calories, 200 grams of protein, 400 grams of carbs and 70 grams of fat.
  • Rest day totals: Approximately 2700 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat.
Training Day Meal Plan
  • Meal 1 - ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with calorie-free sweetener, 3 whole eggs scrambled or 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo or mustard, tomato, lettuce and 2 slices of low fat cheese, 1 banana, apple or piece of fruit of choice.
  • Meal 4 - (Pre workout) 1 apple1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 16 oz. of Gatorade or PowerAde 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice (green, leafy preferred), 1 medium sweet potato or 1 ½ cup of rice, cooked, Salad of choice with 2 tbsp of oil-based dressing.
Rest Day Meal Plan
  • Meal 1 - ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with calorie-free sweetener, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana or apple.
  • Meal 4 - 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, ½ medium sweet potato or ¾ cup of rice, cooked. Salad of choice with 2 tbsp of oil-based dressing.

33 Comments+ Post Comment

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Posted Sun, 12/20/2015 - 15:00
pawel

I can not imagine that he only ate 3200 kal, not possible, must be more to gain such muscles. like 4000 min

BradBorland's picture
Posted Tue, 12/22/2015 - 12:12
BradBorland

Hi Pawel,

This was a program that was inspired by the movie character:

"Like Thor, if your goal is to build a powerful, muscular body that actually looks like it came from Asgard and are tired of the “fitness” programs out there then read on for a good ole fashioned Thor-inspired, muscle-building training and eating plan."

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Posted Mon, 06/29/2015 - 23:53
Jacob

I am thinking about doing this workout and was wondering if anyone has done it and what your results are.

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Posted Tue, 04/28/2015 - 23:54
Nicholas Fletcher

is 3200 calories the "required" number, or can we adjust it as necessary?

BradBorland's picture
Posted Sun, 05/03/2015 - 08:35
BradBorland

You can absolutely adjust. Thanks!

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Posted Thu, 02/12/2015 - 17:13
Aldin Cehajic

hey Tom would it be ok to do some cardio on my days off

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Posted Wed, 11/12/2014 - 08:38
Rizwan

Hey, is there any replacement for cinnamon and weigh protein? I can't get these her in Pak so I need good replacements for it. Thanks

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Posted Tue, 10/21/2014 - 22:50
Seth

Just started this program today, day 1 wasn't so bad since I'm coming off of another imtense lifting program. I'm just trying to shake things up and keep it interesting. I'm 5'9 and 150 pounds and this diet plan seemed to be more than enough food for me since I wasn't feeling really hungry like I usually do throughout the day.. I've been working out religiously for 9 months and have gained 17 pounds and I couldn't be more excited to start a new routine.

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Posted Sat, 09/13/2014 - 08:04
Jamie

Hi.
Would you recommend me trying to cut down on my weight before starting this workout. I'm currently 6" 1 85kg and about 19-21% bodyfat. I've been lifting for quite a few months but I'm still unaware if i should go on a cut now and then start more intense muscle building workouts.
Thanks

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Posted Sat, 06/14/2014 - 14:07
Kevin

3 days only? Is that enough?

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Posted Sun, 05/11/2014 - 08:42
Arnold

Hey Brad,

I have completed two cycles of this program (so Phase 1, P2, P3, P1, P2, P3), would you recommend me to continue cycling through this program or should I now change programs. I am 19 years old and I've been gyming for about 3 years on and off but I've been gyming seriously (every second day) since November 2013.

P.S Thanks for the program, its working wonders!

Just a few facts about me just incase you want to recommend a program suited to me.
Height: 183cm
Weight: 78 kg
Body Fat %: 11%

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Posted Sat, 05/10/2014 - 23:52
Ace

I am 5'6 and 135lbs. How should I alter the meal plans?

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Posted Mon, 02/03/2014 - 05:25
Matt

Hi Brad,

I am 19 years old. I started this program and im loving it. That within the first 3 days of starting the diet my skin started breaking out so unfortunately i had to stop the diet. I gained 3-4 kilograms in those 3 days though and i have retained the weight. Do you know why this may be causing me breakouts? Also, are there any other supplements you reckon i should take as a substitute to avoid the breakouts?

Thanks,

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Posted Fri, 01/24/2014 - 16:56
Tom

What can I substitute for dips don't have a dip bar at home.

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Posted Thu, 01/09/2014 - 06:41
Mauricio Lopez

So I am 5'10 and weigh about 154 lbs. I was wondering if the meal plan listed above works for any height and weight? If not, how much should I really be eating?

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Posted Fri, 12/06/2013 - 11:07
Jorge

Good afternoon
How can I adapt the plan meals so that I can train in the morning?
And how should reduce the level of calories for my weight 158lb?
thank you!

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Posted Tue, 12/03/2013 - 23:38
George

Im a 140 lbs ectomorph, I've been training for a year. Do you think this diet and workout plan might work for me?

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Posted Sat, 11/16/2013 - 19:10
M.Ball

Im having problems building the body I want whst do you suggest? im not a hard gainer bim 5 11 209

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Posted Mon, 11/11/2013 - 10:33
Sunny

On week 3 of phase 1, the first week was torture but my body has adapted to the workout and I'm staring to see gains. 6 foot, 165lbs at the start 168/169 now. about a 1lb gained per week.

this workout/diet is great if you stick to it regimentally. its a killer on the legs tho!!

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Posted Sun, 11/10/2013 - 11:08
Patrick

Im one of those skinny Guys that is "Lucky" not to gain weight, i work out and runs, but im new to building muscle.
My problem is that the diet plan doesn't sound like a lot of food, so should i stick to the diet plan or can i eat more if im still hungry?

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Posted Wed, 11/06/2013 - 21:25
Saman

would it be OK for a person with 150 pound weight, to use the same diet? If not, how much changes you should it be making in the diet above, or its not recommended at all?

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Posted Sun, 11/10/2013 - 01:21
killian

that depends on your height. if you are 6ft4 like me then you will need even more

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Posted Wed, 11/06/2013 - 14:11
nsnnn

Can do this routine for Ectomorphs?
And i dont under stand .. Phase 1 - 2 - 3 timing .. When the switching phases? Or choose one of them phases and going to do all the time ???

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Posted Tue, 11/05/2013 - 14:44
Hanes

Couldn't even finish day 1 of phase 1 this is brutal but I'm sure it will work to help me bigger and stronger

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Posted Mon, 11/04/2013 - 13:58
coty white

Tim I have wondered the same . I have incorporated warm ups and stretching before hitting the weights . I might even do a 30 min split of cardio for each session just to keep my wind up for heavier sets in the future .

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Posted Sat, 11/02/2013 - 05:34
Tim

Just finished the Wolverine workout and diet. It was amazing. Do you recommend cardio with this plan?

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Posted Wed, 10/30/2013 - 20:34
coty white

how long will i be in each phase ?

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Posted Thu, 10/31/2013 - 20:45
David smith

Just found it for you its two or three weeks in each phase

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Posted Wed, 10/30/2013 - 20:33
coty white

just finished day 1 of phase 1 and man my body felt it all! reading over the guide tonight I cant seem to find how long I am supposed to be in each phase is it one week per phase until i reach 3 then I just continue with phase 3 forever or what ?

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Posted Sun, 11/24/2013 - 18:41
Travys

It says either 2/3 weeks depending on your determination to the program!

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Posted Wed, 10/30/2013 - 15:34
Nubtastik

Any suggestions for reorganizing the meal plans to accomodate early morning workouts?

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Posted Tue, 10/29/2013 - 02:23
Tom

would you recommend a full body workout of split for an beginner (been lifting for about 15 months)? still looking to get bigger and stronger. I like this workout as it has a combination of both

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Posted Tue, 10/29/2013 - 12:08
Brad

Hi Tom,
Sure, but this plan has the best of both worlds. Give it a try.
Thanks!