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

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Liam Hemsworth Wednesday Workout Routine = Interval Training

Here, you use a rowing machine to perform interval training.


Liam Hemsworth’s trainer, ex-Navy SEAL trainer Logan Hood, says there are many factors, other than just working out, that are important in body building. It’s not just about these intense workouts, but about what you eat and sleep. Logan Hood says:

Training is only one piece of the puzzle. Sleep is huge. Stress is huge. Fuel you’re putting in your body is an enormous component.

Liam Hemsworth Thursday Workout Routine = Lower Body & Pushups


Liam Hemsworth got to workout with a Navy Seal for his training during Hunger Games:

The Navy SEAL was awesome. I always love hanging out with security guards or Marines, real men. Because they’re the most focused, professional people. And my trainer was a great guy, who made me want to die for an hour.

His trainer, Logan Hood, says you don’t need to train all day:

That’s another misconception. If you’re eating appropriately and getting enough rest, you don’t need to train all day. All the work is happening when you’re outside of the gym.

Liam Hemsworth Friday Workout Routine = Cumulative Routine

Liam Hemsworth Workout with Miley Cyrus

Liam Hemsworth tried to get pumped for his workouts. But its hard, when he is used to getting his adrenaline from surfing:

The fear of dying? That’s part of the fun of it. The adrenaline you get from surfing big waves. I’ve seen a shark before. You get the worst wipeouts when you’re not expecting it. When I was a kid, one time I got my leg rope wrapped around my whole body like a ball, underwater. Couldn’t get up. I was in waist-deep water, but I almost drowned.

Liam Hemsworth Workout Alternatives

Besides his typical workout routine, Liam Hemsworth also gets his workout alternatives in by:

  • Surfing
  • Swimming
  • Walking his dogs with Miley Cyrus
  • Hiking with Miley Cyrus in the Hollywood Hills


Liam Hemsworth does treadmill and cycling work, but that doesn’t mean he likes it. Liam says:

I feel like it’s the most boring thing, sitting on the treadmill or on a bike. It just explodes my mind!

Liam Hemsworth Expendables 2 Workout

The Liam Hemsworth Expendables 2 workout was built to get him bulked up for the movie. When being cast beside Sylvester Stallone, Jason Statham, Arnold Schwarzenegger, and Randy Couture he had to gain muscle mass. His workout program included:

  • dumbbell bench press
  • one arm bench press
  • arnold press
  • deadlifts
  • power cleans
  • dumbbell rows
  • squats
  • planks
  • boxing / sparring
  • side to side abs
  • leg press
  • heavy compound movements
  • front squats
  • deadlifts
  • power cleans
  • farmers walk, carry kettlebells across the room
  • kettlebell swings
  • explosive medicine ball movements
  • dumbbell burpees
  • barbell front raise
  • pullups
  • hanging knee raises


Filmed in Bulgaria, top of the line gyms and equipment were hard to find. So, they had to use bare bones workouts, with not a lot of equipment to maintain and stay in shape. Also, filming requires long hours, making it hard to find time to workout. The cast, including Liam Hemsworth, used the hotel gyms. Sylvester Stallone even had to negotiate with the hotel to keep the gym open longer hours.

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  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!!

  4. hi chris….I was wondering why the rest is two consecutive days, but if all goes well the body is okay!!! :D

    • 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.

  5. 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.

  6. 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
      leg press
      front squats

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

      Thursday: 3-4 sets 8-12 reps
      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.

  7. 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.

  8. 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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