Thor Workout: How Chris Hemsworth Had To Get Fit Quick


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.


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 secs
Incline Bench Press48-1260 secs
Decline Bench Press48-1260 secs
Dumbbell Flys48-1260 secs
Weighted Dips48-1260 secs
Barbell Squat48-1260 secs
Double KB Front Squat48-1260 secs
Stiff-Legged Deadlift48-1260 secs
Hamstring Curls48-1260 secs
Leg Extensions48-1260 secs
  • Training for Muscle Growth: 8-12 reps for 4 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

As you can see, Monday is the big day, where you work the 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.

Hemsworth used some days of the week for fat loss by utilizing boxing, MMA, and Kettlebell Tabata training. The Thor workout pairs muscle growth and fat-burning workouts to hep you get fit quick.


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?

  2. Can i use the tabatha circuit like a finishers for workouts instead the cardio? i am making the Joe Manganiello magic mike workout and sometimes the cardio machines are full of people and use dumbells instead of kettlebells?

    • Of course. Mixing and matching the workouts for your own needs/what you like to do is the key to long-term success! Just make sure that you’re challenging yourself over time.

      Sometimes, we stick to what we like to do, instead of what challenges us. Just make sure you’re doing the hard stuff, too, so that your body has to adapt to change.

      • Well i found just 1 7kg Kettlebells that my cousin gift me is it weighted enough? for the tabata and kettlebell training?

        • It might be. Try it, but make sure it's challenging enough for you. You can always fill up old milk jugs for makeshift ones. Also, you may be able to just use dumbbells instead.

          • Well i am a beginner on the kettlbell training so the 7kg is too light for swinging so i was investigating and i found that the weight recommended for beginners is from 10 to 16 kg what weight do you recommend Chris? i am tall 172 meters and i weight 72 kg

            • Form is the key. Watch as many videos as you can. Once you find your lower body is doing most of the lifting, and your arms are acting merely as “attachments,” you’ll be on the right track. Don’t go too heavy starting out, as that can hurt your back. Once comfortable, you’ll find that going up higher in weight gets easy. Yes, start around 10 to 16 kg, get your form down, then slowly increase over time.

  3. on here it says that monday is a big chest and leg day but the higlighted excercises on that day are for Chest and Biceps with a list of separate chest and leg exercises after if doing chest and legs should i add in some legs too or replacing what i’m assuming is a mistake of the Bis with legs?

    • Hi,

      Monday is a chest/legs day. The table was wrong; there are no biceps exercises on Monday. I’ve gone ahead and inserted the correct table (initially put the wrong table there). Thanks for noticing!

      • Hey so if you are use to lifting weights but are over wight somewhat could this help me get stronger and lose wight at the same time? Also what can I sub for the MMA and boxing surfing cardio in a crowed gym?

        • Yes, this is a good one. But, remember your diet will shape everything. Eat high quality proteins and slow-digesting carbohydrates. If you can gain weight fast, it’s suggested to do 75% weights and 25% cardio. The bigger your muscles, the more fat you burn all day long!

          For cardio, do whatever you enjoy. Because if you’ll keep doing it, it’s much better than doing something you hate. In a crowded gym, I’d stick to the cardio machines and kettlebells (if they have them). Kettlebell Swings (with proper form) are a great finisher to any workout.

  4. Hey so if you are use to lifting weights but are over wight somewhat could this help me get stronger and lose wight at the same time? Also what can I sub for the MMA and boxing surfing cardio in a crowed gym?

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