Chris Hemsworth Workout Routine Diet Plan for Thor

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Chris Hemsworth Workout for Thor

The Australian actor and model is going to star in the next Hollywood superhero movie, Thor. Marvel is bringing this biggest franchisee to the screen. Epics describe Thor as the Norse God of Thunder who had divine powers and a mighty hammer. Chris Hemsworth lifted a lot of weight at the gym before lifting the hammer of Thor. Let us look at the workout routine and diet plan of Chris for gaining that extra 20 pounds of muscle mass he has in the movie.

Chris Hemsworth Workout Routine

Before getting the role of Thor, Chris did not do many exercises and workouts. He did activities like combat sport, rugby drills, boxing, hitting waves in orange country etc. He was trained by the personal trainer, Steve Walsh. Steve was a professional rugby player before. The training sessions ensured that Chris was agile, speedy and fit, but there were no serious muscle building regimens.

After he landed in the role of Thor, Chris realized that he must gain some more bulk in the form of muscles. For gaining these extra kilos of muscle mass, Chris decided to follow the hypertrophy-oriented workout. This workout has been designed by the well known celebrity trainer Duffy Graver. Graver has assisted Hollywood stars like Adam Sandler, Brad Pitt and Angelina Jolie in their body sculpting processes before.

Along with the workouts, the former Australian soap star, Chris also followed a strict diet regimen to get a body which could resemble a superhero. The task was daunting and challenging but Chris succeeded. Let’s see how!

The Training Sessions

The workouts were so designed that they were functional yet simple. The character Thor performs many action scenes. For the action sequences and fight scenes Chris needed to be lean, thus he kept practicing his old boxing and Muay Thai tricks to remain in shape.

On the other hand, it was also important that he gained some weight and muscle mass (around 20lbs) to have the look of the imposing superhero Thor. This required some classic weight lifting and old fashioned weight training sessions.

Chris Hemsworth adopted the below given workout plan to simultaneously achieve all his fitness goals for the movie Thor. Different days focused on exercising different body parts.

Workout Split

Day 1 – Shoulder/ Chest/ Boxing

Morning – Chest/ Shoulder

  • Dumbbell Flyes – 3 sets comprising of 12, 10 and 8 repetitions.
  • Barbell Bench Press (medium grip) – 3 sets comprising of 12, 10 and 8 repetitions.
  • Bent over Lateral Raise – 3 sets comprising of 12, 12 and 15 repetitions.
  • Lateral Raise – 3 sets comprising of 15, 12 and 10 repetitions.
  • Arnold Press – 3 sets of 12, 10 and 8 repetitions.

Evening

  • Boxing
    • Bags – 5 sets of 3 minute rounds.
    • Focus pads – 5 sets of 3 minute rounds on.
    • Skipping – 5 sets of 3 minute rounds.
  • AB Circuit – Repeat it 3 times
    • Prone plank – 60 seconds holds.
    • Lateral plank – 60 second holds.
    • Roman chair leg raise – 20 repetitions.
    • Cable Crunch – 20 repetitions.
    • Oblique crunches – 20 repetitions.

chris hemsworth body workout

Day 2 – Back/ Abs/ Arms/ Boxing

Morning – Back/ Arms

  • Chin ups – 3 set comprising of 15, 12 and 10 repetitions.
  • Barbell Dead Lift – 3 sets comprising of 10, 8 and 6 repetitions.
  • Barbell curls – 3 set comprising of10, 8 and 6 repetitions.
  • French press – 3 sets comprising of 10, 8 and 6 repetitions.

Evening

  • Boxing
    • Bags – 5 sets of 3 minute rounds.
    • Focus pads – 5 sets of 3 minute rounds on.
    • Skipping – 5 sets of 3 minute rounds.
  • AB Circuit – Repeat it 3 times
    • Prone Plank – 60 seconds holds.
    • Lateral Plank – 60 second holds.
    • Roman chair leg raise – 20 repetitions.
    • Cable Crunch – 20 repetitions.
    • Oblique crunches – 20 repetitions.

 

Day 3 – Surfing/ Legs

Morning – Surfing, which is an interval cardio exercise. The exerciser paddles for each wave. Core stability is gained as he attempts to stay on board.

Evening – legs

  • Leg extensions – 3 set comprising of 10, 8 and 6 repetitions.
  • Seated leg curls – 3 sets of 10, 8 and 6 repetitions.
  • Barbell full squat – 3 sets of 10, 8 and 6 repetitions.

 

Day 4 – Cardio/ Core

Morning – AB circuit – Repeat the circuit 3 times.

  • Prone plank – 60 seconds holds.
  • Lateral plank – 60 second holds.
  • Roman chair leg raise – 20 repetitions.
  • Cable Crunch – 20 repetitions.
  • Oblique crunches – 20 repetitions.

Nutrition and Diet Plan

To build muscle mass, it is very important to eat the right kind of food items. Protein helps in the muscle building process and hence is a must for those who want to increase their muscle mass. Graver guided Chris to eat food items like chicken, egg whites, steak and fish. They are all ideal sources of protein.

Also, those who want to gain bulk must eat the right kind of carbohydrate at the right moments during the day. Chris reduced the consumption of starchy carbohydrates like white rice and potatoes and increased the consumption of fibrous carbohydrates like spinach and broccoli.

Apart from these, Hemsworth also took protein supplements to get the superhero figure. The use of amino acids prior to exercise helped him achieve the right anabolic environment that would help in muscle mass gain. After the workouts he had whey protein.

The trailers of the movie Thor are out and Chris has a divine, godlike and superhero look in the movie!

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