Liam Hemsworth Workout & Diet: Ex-Navy Seal Gets The Aussie In Shape

Liam Hemsworth Workout Smile

Liam Hemsworth Workout

The Liam Hemsworth workout for “The Hunger Games” included working out with ex-Navy SEAL Logan Hood. These workouts included flipping tires in the parking lot, and slamming baseball bats against body bags. Although this sounds unconventional, it got Liam Hemsworth in shape. While getting engaged to Miley Cyrus in his personal life, Liam Hemsworth was focused on his role as Gale Hawthorne.

Liam Hemsworth Workout Smile

The Liam Hemsworth workout incorporated interval, rowing, Olympic power lifting, sprinting, body weight movements, and plyometric training. Liam says:

I worked out with him for an hour and literally I would have to lay down for 20 minutes because I couldn’t drive away. It would be dangerous to drive straight away afterwards. I was going to pass out.

Getting cut was the goal for Hunger games. Liam’s on-set trainer, Barry Landreth, says:

They really needed to be cut. And, by cut I mean they really needed their muscles to show. We did a lot of heavy weights and light repetitions. What that does, it gets your show muscles, we call them Arnold muscles, if you think of Arnold Schwarzenegger, We did heavy weight, light reps, and also some in the middle reps.

Liam Hemsworth Workout Routine

Logan Hood, the Ex-Navy SEAL behind the Liam Hemsworth workout routine, is known for helping many celebrity clients. He has worked with people like Zac Efron and Jason Statham. He likes to use workouts that challenge your muscles, but keep the intensity going. By keeping his clients heart rate up during their workouts, they burn more fat. For many of his workouts, he likes to use the dynamic/static/dynamic approach:

The key is to move as explosively as possible after the hold. This creates a decent pump without a lot of sweating.

logan hood personal trainer epoch training
Logan Hood, Liam Hemsworth’s Personal Trainer

Liam Hemsworth Monday Workout Routine = Pyramid Workout

For these exercises, Liam Hemsworth uses the Pyramid style of lifting. Here, you start by doing 1 of each exercise. Then, you go up to 2 reps. Then, 3, 4, 5, 6, and finally to where you do 7 reps of each. Move onto the next exercise after each set. So, the workout routine looks like this: 1-2-3-4-5-6-7 of each exercise.

liam hemsworth workout arms abs

Liam Hemsworth does rowing to warm up and cool down. Logan Hood says that most gyms have a rowing machine, and that:

With each pull of the simulated oars, you’re not only getting a great cardio workout, your engaging about 15 different muscles at once!

Liam Hemsworth Tuesday Workout Routine = Static & Big 5 55 Workout

Static Circuit: Do each of the following exercises for 4 sets. For each exercise, hold the weight extended for 30 seconds. Then, rest for 10 secs between sets.

“Big 5 55 Workout” Circuit: For these exercises, Liam Hemsworth performs 5 different exercises. He does each one for ten reps. Then, he does another set where he does 9 reps of each exercise. Then, 8…all the way down to one. This gets you to the point where you have done 55 reps of each exercise. So, Liam Hemsworth does 10-9-8-7-6-5-4-3-2-1 reps of each exercise:

Finish this workout with:

  • Cardio: Tire Flipping (In a parking lot, flip a large tire 50 yards)
  • Cardio: Treadmill 30 mins HIIT (1 min sprint, 1 min sec jog)

liam hemsworth workout body

The Liam Hemsworth workout requires a lot of endurance, dedication, and patience. His trainer, Logan Hood, definitely put him through intense workouts. Liam Hemsworth says:

Training for the Hunger Games, I literally had to wait for a half hour after each session before I drove anywhere. I had to lay on the ground until I could breath properly again.

Looking for more Celebrity Workouts For Men? Get The Best Male Workouts Here!

21 COMMENTS

  1. hey dude just one question about this training , in the wednesday part it says 6 intervals of rowing\active….so what does it mean??…thanks ;D

    • After the warm up, go all out, with a high setting, on the rowing machine for 500 yards. Active rest, then, is where you stop for 3 minutes. Walk around, wave your arms, stretch, do what you can to keep your heart rate up a bit.

      People have a tendency to think that rest = stop and fall over. This lowers your heart rate, which stops the fat burning. Instead, keep moving during your breaks. This will keep your heart rate up a bit. It’s based on the Navy SEAL idea that if you’re stuck in water, there’s no rest break. At best, you’re treading water.

  2. can i find this routine in the men’s health magazine?….the point is that i want to be sure about this exercises really work!!!’! :D….that’s all!…

    • You may find part of this in a back-order of Men’s Health. But, most of the Navy SEAL workout comes from interviews with Liam’s trainer, Logan Hood. You would have to research Logan Hood / Epoch Training to get more info.

  3. in the thursday work out…it’s talking about reverse crunches but it didn’t write how many reps?…help me please…thanks a lot!!

    • Good question. Liam thinks that if he works hard all week, he can take the weekends off. It also has to do with his schedule. Liam likes weekends off to run around town, and have fun.

      But, if you’re rested there’s no reason not to workout on Saturday. Many other workout routines use Saturday. Personally, that’s the day I like to go in there for biceps, cardio and abs.

    • The Liam Hemsworth workout never revealed how much weight he deadlifts. But, most people start around 135 pounds (60 kg). That allows for a 45 pound (20 kg) plate on each side. The right weight for you really depends on how strong your back and legs are.

      Form is the most important aspect of the deadlift. Locking down your form is more crucial than lifting heavy weight. So, start light and go from there.

  4. The warmup is just 10 minutes on a rowing machine (or cardio machine of your choice). Then, for the rest of the exercises:

    Static Circuit: Do each of the following exercises for 4 sets. For each exercise, hold the weight extended for 30 seconds. Then, rest for 10 secs between sets. The idea behind static circuits is that you can gain strength just from holding something in place. It’s a muscle confusion technique that Logan Hood loves to add to his routines.

  5. How many reps and sets eould he do for the expendables 2 training? And what days would he do certain workouts? Thanks for the help!

    • I haven’t found a source that has his exact workout–just a list of the exercises he used. If we wanted to turn it into a workout for getting bigger, it would look something like:

      Monday: 3-4 sets 8-12 reps

      dumbbell bench press
      one arm bench press
      arnold press
      power cleans
      barbell front raise
      dumbbell burpees

      Tuesday: 3-4 sets 8-12 reps
      squats
      leg press
      front squats
      deadlifts

      Wednesday: 3-4 sets 8-12 reps
      bicep curls
      hammer curls
      triceps extensions
      boxing / sparring
      kettlebell swings
      side to side abs
      planks
      hanging knee raises

      Thursday: 3-4 sets 8-12 reps
      pullups
      lat pulldowns
      seated pulley rows
      dumbbell rows
      farmers walk, carry kettlebells across the room
      explosive medicine ball movements

      Friday: repeat any workout for the body part you want to focus on. Or, do 60-90 minutes of recovery paced cardio for fat-burning.

  6. Did you actually get this workout from Logan Hood? For all we know, the workouts could be completely different because these celebrity trainers never share their routines. They are a closely guarded secret. So I’m just curious why/how you came up with this routine. It’s completely different from other sources I’ve read.

  7. Hey Chris,

    Thanks for posting this! Looks like a great workout that I’m excited to get underway with.

    For Friday’s workout, how many times are you supposed to do that circuit? I noticed that in the Garrett Hedlund workout, Logan Hood had him doing it three times but only once in Liam’s case. is there any specific reason behind that?

    • Good Catch! The Friday circuit workout should be done 3 times through. I had written “once.” That was to stress doing one set of each exercise. Then, you move to the next exercise. This may be hard to do in a crowded gym. So, doing 3 sets of each would be the alternative where it needs to be.

    • Good Catch! The Friday circuit workout should be done 3 times through. I had written “once.” That was to stress doing one set of each exercise. Then, you move to the next exercise. This may be hard to do in a crowded gym. So, doing 3 sets of each would be the alternative where it needs to be.

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