Thor Workout: How Chris Hemsworth Had To Get Fit Quick

Thor Workout: How Chris Hemsworth Had To Get Fit Quick

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Thor Workout

When it was time for Chris Hemsworth to return to his role as Thor for Thor: The Dark World, he had to get fit quick. Chris Hemsworth was just coming off filming Rush, where he had a much slimmer physique. The Thor workout for Thor: The Dark World involved included heavy lifting, kettlebells and even fat-burning Tabata training.
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The training that Chris Hemsworth used for Thor was a combination of weight training and high intensity interval training. For the Thor workout, Chris Hemsworth used this powerful combination because he had to get fit quick. Heavy lifting mixed with Tabata training not only adds size, but burns fat to give Thor a sculpted, lean physique.

For the Thor 2: The Dark World workout, Chris Hemsworth went back to his trainer from previous movies. See the original Chris Hemsworth workout here. In order to get fit quick, Chris Hemsworth works out with personal trainer Mike Knight of Art of Strength. Mike Knight is known especially for his high-paced Kettlebell workouts, which are known to get you cut while maintaining muscle tone.

Chris Hemsworth and his trainer Mike Knight divulged the details of the Thor 2 workout routine to Men’s Health, Men’s Fitness Magazine, and even a local newspaper:

Thor Workout For Monday = Chest/Legs Day

The Thor Workout for Monday is all about using barbells to get stronger. You are going to work your chest and legs hardcore on Monday. In fact, Mike Knight likes to have his clients work their legs almost every day. Since the legs are the biggest muscle group in your body, Mike Knight was constantly incorporating lower body workouts into the routine. He wanted Thor to be able to show off his core and lower body with pride.

Barbell Bench Press48-1260 secs8-12 reps
Incline Bench Press48-1260 secsAim for 12
Decline Bench Press48-120 secsIf you can get 12,Superset #1
Preacher Curls48-1260 secsGo heavier next timeSuperset #1
Dumbbell Flys48-120 secsSuperset #2
Bicep Curls48-1260 secsSuperset #2
Weighted Dips48-120 secsSuperset #3
Hammer Curls48-1260 secsSuperset #3
  • Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets.

Chest exercises:

  1. Barbell Bench Press
  2. Incline Bench Press
  3. Decline Bench Press
  4. Dumbbell Flys
  5. Weighted Dips

Leg exercises:

  1. Barbell Squat
  2. Double Kettlebell Front Squats
  3. Stiff-Legged Deadlift
  4. Hamstring Curls
  5. Leg Extensions

Monday is your big day, where you work your two largest muscle groups. When training, it is important to remember your goals. Chris Hemsworth’s weight training goals were about getting bigger and muscle growth. Therefore, for Thor, he aimed for 8-12 reps per set. They used other days of the week for fat loss by utilizing boxing, MMA, and Kettlebell Tabata training. For the Thor workout, you want muscle growth to get fit quick.

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About the physique for the Thor workout, Chris Hemsworth says:

“In the comic strip Thor looks to be around 500lb, so obviously that wasn’t my goal, but it was very important for me to look the part and be as powerful as strong as I could while still maintaining that element of agility.”

Here is a video of Mike Knight taking a reporter through many of the exercises in the Thor workout:

When asked about his routine for Thor, Chris Hemsworth says:

The truth is there is no 5 minute quick routine. Unfortunately, it is what you don’t want to hear. Which is it’s a good hour or so in the gym every day. And, a very strict diet. And um, lots of weightlifting and good, old-fashioned bodybuilding. This time around it was a bit more functional training, boxing, some Muay Thai to get me looking rocky.


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    • Thursday is the Big Shoulder day for Chris Hemsworth. Also, the kettlebell workouts develop the shoulders as well. The goal for the Thor 2 workout was to gain muscle and get fit quick.

      The barbell and dumbbell workouts were designed to gain muscle mass. The kettlebell and Tabata training were designed to “shred every last ounce of fat,” according to his trainer.

  1. which one is the original workout there are two chris hemsworth workouts and is this for the second movie and that one for the first movie?

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