Chris Hemsworth Workout: Thor Workout Got Him Too Big
When it comes to the being Thor, Chris Hemsworth knew he had to make some huge body changes to fit the role. His workouts involved many factors, but the most important aspect of the Chris Hemsworth workout was doing heavy lifts to gain muscle mass.
Doing high weight, low-repetition lifts to improve muscle mass was difficult as he was filming the move Red Dawn at the same time. Chris Hemsworth knew that achieving comic book results wasn’t fathomable through his current workout, so he tapped celebrity trainer Duffy Gaver.
Much like Jason Momoa before playing Conan the Barbarian, Chris Hemsworth had a surfer’s body and lifestyle before landing the role as Thor. Thus, Hemsworth had a lot of bulking up to do. For eight weeks, the Chris Hemsworth workout revolved around three core workouts designed to increase muscle mass.
These workouts (Chest, Legs, Arms) are designed to increase muscle mass, before moving to a higher intensity workout, with kettlebells, to get cut. Duffy Gaver, who crafted the Chris Hemsworth workout for Thor, also threw in ab and cardio circuits to give him the Thor body he wanted.
Chris Hemsworth Thor Workout Monday = Chest/Back/Abs
Chest/Back:
- Barbell Bench Press
- Dumbbell Flys
- Bent-over Row
- Bent-over Lateral Raise
- Weighted Pull-Ups
- Weighted Dips
- Cardio Boxing – 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.
Ab exercises:
About the Chris Hemsworth 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”
Chris Hemsworth Thor Workout Tuesday = Legs
Legs exercises:
Cardio:
- Chris Hemsworth would go Surfing (if you don’t surf, then you can perform burpees, which mimic the activity used during surfing.) Here’s a 12 minute cardio workout that mimics surfing.
Speaking about the challenge of creating the Chris Hemsworth workout, Duffy Gaver said:
“People want to be as powerful as a bodybuilder but at the same time be fast and look sleek and slender. Combining the two physical attributes isn’t so easy — it requires merging two different body types.”
Chris Hemsworth Thor Workout Wednesday = Abs & Arms
Arm exercises:
- Weighted Chin-Ups
- Bicep Curls
- Hammer Curls
- Cable Triceps Extension
- Barbell French Press (triceps)
- Mixed Martial Arts
Ab exercises:
Chris Hemsworth’s personal trainer, Duffy Gaver continues, talking about how Thor has to be muscular, yet sleek at the same time:
Continue to Page 2 >>“It’s not impossible. New fads come along because the fitness industry has to reinvent itself and have something new for you to buy. But the human body hasn’t changed and really fit people have been around for a long time.”
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I simply want to say I’m new to your site, and celebrity workout ideas in general. I really liked this article, because I want to get ripped like Chris Hemsworth. Almost certainly I’m planning to bookmark your blog. You certainly come with good articles. Thanks.
Can’t believe that the surfer dude got too big for his role. Gonna have to try Kettlebell workouts. Though my gym doesn’t have any kettlebells! :(
Chris Hemsworth workout is awesome. So many kettlebells. I’m trying to do these at the gym, its fun having everyone look at you.
So how many reps and sets should I do?
Byron, Chris Hemsworth never revealed how many sets/reps he did for his workout. So, tailor your reps to your fitness goals. Also, you can take a page from the Hugh Jackman Workout, and do the workout based on your goals:
Training for Strength: 2-6 reps for 4-6 sets. Rest 3-5 min.
Training for Muscle Growth: 8-12 reps for 3-5 sets. Rest 1 min.
Training for Fat Loss: 8-12 reps for 2-4 sets. Rest 0 min.
I suggest starting with 8-12 reps and resting a minute between sets. This is just to perfect your form, since form is more important than anything. Good Luck!
so he doesnt do shoulders?
The Bent-over Lateral Raises and Kettlebell workouts helped develop Chris Hemsworth’s shoulders in this workout.
Sets and reps for kettlebell workout?
Sets and reps for kettlebell workout?