Are you ready to get into superhero shape? Then you might want to take some tips from Chris Hemsworth’s intense workout program. In order to play the god of thunder himself, Hemsworth had to pack on the muscle and maintain his shredded physique for years. But how did he do it?
First off, Hemsworth’s workout plan is not your typical weightlifting routine. While he certainly hits the gym hard, he also incorporates functional training and bodyweight exercises into his regimen. This allows him to stay agile, mobile, and flexible, even while carrying around a ton of muscle.
Chris Hemsworth says that his secret was constant eating: “For days I was busy eating. Believe me, it’s not so simple – you have to eat even when you absolutely don’t want to. Especially with huge portions as I had to do.” he explained.
But it’s not just about the quantity of food – Hemsworth is also very particular about the quality of his nutrition. He eats a lot of protein and healthy carbs, as well as plenty of fruits and vegetables to keep his body fuelled and nourished.
So what exactly does Hemsworth’s workout routine look like? It varies depending on the role he’s playing and the specific goals he wants to achieve. For example, when he first played Thor in 2010, he gained over 20lbs of muscle to match the character’s comic book physique.
“[It depends] on what version of Thor we see, and we saw the different condition he was in [Avengers:] Endgame. If I’m playing a healthy version of Thor, I want to step it up a notch and I’m definitely looking at evolving again,” Hemsworth shared with Men’s Journal in November 2020. “With all the muscle memory, you only look a certain way after years and years of doing it. There’s a different sort of density to your muscle mass.“
For gaining mass, Hemsworth focuses on basic strength exercises like squats, deadlifts, and bench presses. He also incorporates functional training and bodyweight exercises like pull-ups, push-ups, and dips to build his overall athleticism and balance. And of course, he always makes sure to warm up properly and stretch after his workouts to prevent injuries.
“I want to be able to have function to it. You can see people who just do strict bodybuilding, they move a certain way. There’s an impressive visual image there, but for me, it’s got to be agile and mobile and have flexibility to it,” Hemsworth explained.
In this article, we’ll dive into the details of Chris Hemsworth’s workout and diet plan, so you can learn how to achieve a superhero-like physique. Whether you’re a beginner or an experienced fitness enthusiast, Hemsworth’s approach to fitness can help you take your training to the next level. So get ready to bulk up, build strength, and get fit with the Chris Hemsworth workout program!
How Many Hours A Day Does Chris Hemsworth Workout?
To achieve his godlike physique in Thor and the Avengers films, Chris Hemsworth puts in some serious time at the gym. So just how many hours a day does he work out?
According to his personal trainer, Luke Zocchi, Hemsworth has a 5-day per week workout routine, with each session lasting around 90 minutes. This means that he typically spends between 7 and 8 hours per week working on his fitness and strength.
However, it’s important to note that this is just an average — Hemsworth’s workout routine can vary depending on the specific role he’s preparing for and the goals he wants to achieve. For example, when he was first cast as Thor, he had to pack on a lot of muscle mass quickly, so his training regimen was likely even more intense.
Does Chris Hemsworth Workout Twice A Day?
There has been speculation among fans that Chris Hemsworth works out twice a day to maintain his incredible physique. So, does he really work out that often?
According to his personal trainer, Luke Zocchi, Hemsworth typically works out at least once a day, but it’s rare for him to train twice a day. Zocchi explained, “It’s just heavy weight lifting, training at least once a day, sometimes twice a day. People are surprised you don’t normally train over, like, an hour in a session. It’s normally an intense, heavy workout. But we’re normally done within an hour because we’ve just pushed him that hard over that hour.”
So while Hemsworth does put in a lot of effort during his workouts, it’s important to note that he doesn’t necessarily train for hours on end. Instead, his focus is on high-intensity training that gets results in a shorter amount of time.
How Heavy Can Chris Hemsworth Lift?
Chris Hemsworth is known for his impressive physique, and fans have often speculated about how much weight he can lift.
In 2017, a Quora thread asked about Hemsworth’s bench press max, with some fans guessing that he could lift around 315 lbs. However, Hemsworth himself has since revealed that he doesn’t actually bench press at all. Instead, he prefers to focus on functional strength exercises like push-ups.
Hemsworth responded to the thread stating, “I don’t bench press at all. I do lots of push-ups. So whatever I weigh—the math is there—but for the first Thor I was bench pressing a lot. But it’s a pretty boring exercise and pretty useless unless you have to bench press shove bad guys, you know?“
Hemsworth’s preference for push-ups over bench presses highlights his focus on functional strength and his desire to train for the movements he needs to do on screen, rather than simply lifting heavy weights for the sake of it.
What Workout Does Chris Hemsworth Use?
Chris Hemsworth’s workout routine varies depending on the physique he is trying to achieve for his upcoming roles. However, one thing remains constant — his preference for functional workouts. He believes that functional training, which focuses on exercises that mimic real-life movements, is the key to building a strong, functional body.
In a recent training video, Hemsworth demonstrates a full-body workout that he uses to stay in shape. The routine includes a combination of bodyweight exercises, light dumbbell exercises, and back-builders like the bent-over dumbbell row. Hemsworth emphasises the importance of using a pronated grip when performing the bent-over dumbbell row, as it is the traditional way of doing this classic lift.
The workout is designed to be completed for a total of 4 rounds with 30 seconds rest and includes the following exercises:
Chris Hemsworth is known for his ability to bulk up quickly for roles like Thor. In an interview with PageSix, Hemsworth’s personal trainer, Luke Zocchi, revealed that consistency, hard work, and eating the right foods are the key to his success.
One of Hemsworth’s biggest challenges when it comes to bulking up is consuming enough food to fuel his body. According to Zocchi, Hemsworth eats six to eight meals a day, and because of his 6-foot-3 frame, he needs to work even harder to take in the thousands of calories required to build muscle mass.
To manage his calorie intake, Hemsworth and Zocchi follow a structured meal plan. They break up their meals into 450-calorie portions eaten every two hours throughout the day. Hemsworth typically eats bigger meals like steak, chicken, and fish or sweet potato with white rice, with smaller meals like protein shakes in between.
How To Bulk Up Like Chris Hemsworth?
If you’re looking to bulk up like Chris Hemsworth, there are a few things to keep in mind. First and foremost, it’s important to focus on consistency and hard work, just like Hemsworth does. This means committing to a regular workout routine and sticking with it, even on days when you don’t feel like it.
Another key element of bulking up is nutrition. Hemsworth’s personal trainer, Luke Zocchi, emphasizes the importance of eating the right foods in order to fuel your body and build muscle mass. This means consuming a lot of protein, as well as plenty of healthy fats and carbohydrates.
To emulate Hemsworth’s eating habits, you’ll need to focus on consuming several small meals throughout the day rather than a few larger meals. Zocchi recommends aiming for six to eight 450-calorie meals per day, spaced out every two hours. These meals should be high in protein, with a mix of healthy fats and complex carbohydrates to provide energy for your workouts.
What Does Chris Hemsworth Eat In A Day?
Diet is a crucial aspect of Chris Hemsworth’s workout regimen. The actor’s diet plan focuses on high protein foods like lean meat, eggs, and protein shakes to help him build muscle mass. Hemsworth also includes plenty of carbohydrates from natural sources, such as a portion of fruit after every strength training session to replenish muscle glycogen and provide essential nutrients to his muscles.
Vegetables are also an essential part of Hemsworth’s diet, as they provide essential vitamins, minerals, and fibre. He includes a serving of vegetables with every meal to ensure that his body gets the nutrients it needs. For complex carbohydrates, Hemsworth prefers quinoa, which complements his protein and vegetable choices.
To carefully control his total calorie intake and macronutrient intake from protein, fat, and carbohydrates, Hemsworth measures and monitors all his meals. The actor consumes at least 3000 kcal every day, with around half of these calories coming from carbohydrates, one-third from protein, and the rest from various fruits and vegetables. He avoids sugary and sweet foods and focuses on foods with a low glycemic index to keep his energy levels stable throughout the day.
Does Chris Hemsworth Eat Junk Food?
Chris Hemsworth is known for his dedication to fitness and healthy eating, but that doesn’t mean he never indulges in junk food. In fact, he revealed in an interview with WIRED that he has a real passion for pizza, burgers, and ice cream.
Despite his love for junk food, Hemsworth stays consistent with his diet plan and understands the importance of healthy eating. He focuses on lean protein, healthy fats, and vegetables, rather than consuming a lot of carbohydrates. Hemsworth revealed, “I don’t eat a huge amount of carbohydrates. I think my body responds to lean protein more and healthy fats and vegetables.“
To maintain his physique, Hemsworth follows an 80-20 rule, where he eats healthy foods 80% of the time and allows himself to indulge in a juicy, cheesy burger or other unhealthy treats 20% of the time. “I try to give myself, you know, sort of an 80-20 rule…The good being 80% and 20% being the cheap meal if you will,” he said. This approach allows him to stay on track with his diet while still satisfying his cravings for junk food.
What Supplements Does Chris Hemsworth Use?
Chris Hemsworth’s workout routine and diet plan are only one part of his overall fitness regimen. The actor also uses supplements to enhance his performance and help him achieve his fitness goals.
Hemsworth’s personal chef, Sergio Perera, revealed to Men’s Health that Hemsworth prefers plant-based protein supplements to whey protein. Specifically, a mix of rice, hemp, and pea protein “has proven to be a better option for [Hemsworth].”
These plant-based proteins offer numerous benefits. Brown rice protein can improve athletic performance, hemp protein can boost immunity and increase fibre intake, and pea protein aids in digestion. In fact, a recent study found that plant-based protein supplements have similar effects on strength, power, aerobic capacity, and body composition as whey protein.
Hemsworth also takes a serving of branched-chain amino acids (BCAAs) and a magnesium and zinc supplement before bed. BCAAs can kickstart muscle growth and aid in repairing muscle tissue. Meanwhile, taking magnesium and zinc before bed has been shown to improve total sleep time and may lead to better sleep quality.
Does Chris Hemsworth Do Cardio?
Chris Hemsworth does incorporate cardio into his workout routine. He understands that while weight training is crucial for building muscle mass, cardio is necessary to burn fat more effectively.
In an interview with Men’s Health, he revealed that while he hates running, he works in a cardio element into his weight training, “I work in a cardio element into my weight training,” and “I’ll work in a bunch of sprints on the bike or the treadmill and get amongst it. That, I find, gives you a more consistent increase in heart rate and fat-burning capacity.”
He also shared his love for the assault bike, saying, “Those things are savage. Especially on a Tabata time set-up, I find that’s great and I prefer that to running.”
Hemsworth also understands the value of martial arts and combat sports such as boxing, Muay Thai, and wrestling, which he incorporates into his fitness regimen.
How To Get Ripped Like Thor?
Even before taking on his role as Thor in the Marvel Cinematic Universe, Chris Hemsworth had an athletic physique due to his love for surfing, boxing, and rugby. When he first played Thor, Hemsworth was 27 years old, stood at 1.9 meters tall, and weighed 85 kg. However, he bulked up even more for his subsequent appearances in the Avengers films.
To achieve the ripped physique he needed for the role of Thor, Hemsworth’s workout consisted mainly of strength training. He emphasises the importance of paying attention to the details when lifting weights. He said that how you hold the bar, the position of your back, and whether your core is tensed are all vital components of proper weightlifting technique.
Hemsworth’s workout plan was designed by Duffy Gaver, a renowned Hollywood fitness coach, celebrity personal trainer, and former navy SEAL. The muscle gain program consisted of four workout days, followed by a rest day, and then another four workout days. Hemsworth trained this way for three months under constant supervision from Gaver and with an appropriate diet.
In order to get ripped like Thor, he had to undergo a rigorous workout routine to get in shape for the role. Here is an overview of Chris Hemsworth’s workout plan:
Morning: Chest + Shoulders
He started his day with strength training for his chest and shoulders. This session includes the following exercises:
In the evening, Chris focused on his legs with the following exercises:
Leg Extensions – 3 sets, 10, 8, 6 reps.
Leg Curls – 3 sets, 10, 8, 6 reps.
Barbell Squats – 3 sets, 10, 8, 6 reps.
On the final day of the week, Chris would focus on building his abdominal muscles. The morning workout would consist of the following exercises:
Plank – 3 sets, holding for 60 seconds each.
Side Plank – 3 sets, holding for 60 seconds each.
Roman Chair Sit Up – 3 sets of 20 reps.
Russian Twists – 3 sets of 20 reps.
Chris Hemsworth’s workout regimen underwent a significant transformation for his later appearances in Thor: Ragnarok (2017) and Avengers: Infinity War (2018). The new workout plan, devised by his long-time friend and celebrity personal trainer Luke Zocchi, shifted the focus from heavy lifting to movements that mimic everyday activities and sports skills. The objective was to improve the actor’s flexibility, range of motion, and core stability.
One of the hallmarks of the new workout plan was the use of functional training exercises, such as crawling, bear crawls, and medicine ball throws, that engage multiple muscle groups and enhance overall athletic performance. Chris also incorporated more bodyweight exercises, like push-ups, pull-ups, and dips, that improved his endurance, balance, and agility. The new approach helped him develop a leaner and more defined physique while maintaining his strength and power.
Luke Zocchi has an impressive track record of transforming the physiques of high-profile clients, such as Cate Blanchett, Mark Ruffalo, and Chris Pratt. His training philosophy revolves around the idea of working smarter, not harder, which translates into creative and varied workout routines tailored to each client’s needs. Luke places a strong emphasis on nutrition, recognising that abs are made in the kitchen, not just the gym.