Thor Workout: Chris Hemsworth Packs on Muscle

If you’re looking for the official Thor workout and to get big like Chris Hemsworth, you have come to the right place. One of our favorite magazines and brands when it comes to fitness is Muscle & Fitness. Their new editor in chief, Shawn Perine, is a friend of conFITdent and he is a really cool guy. He took a really bold and brave risk when he featured the Hulk on the cover of their latest issue. Just in time for the Avengers, the issue was a huge hit. Within the issue, they also covered the workouts of the Avengers. Now, I know you clicked on this to see Thor’s workout – so let’s get to it!

The fanboy debate over who is the greatest Avenger could rage on for days. You can argue that no one is more powerful than The Hulk, has more courage than Captain America, or has more brains – and powerful weaponry – than Tony Stark.

But the argument for Thor doesn’t require a lot of explanation or any twist of logic – he’s the only Avenger who’s an actual god.

Building a body that audiences will associate with godliness is no small feat, so Chris Hemsworth trained hard for six months under the watchful eye of trainer Duffy Gaver, a former Navy SEAL who also trained Scarlett Johansson for her role as Black Widow.

 

“It’s pretty simple bodybuilding,” Gaver says of Hemsworth’s workout, which was used prior to last summer’s Thor and this month’s Avengers.

“We benched, but you’ll notice that there’s not a ton of chest work. Once you develop huge pecs, you look like another gym rat, and it makes everything else look smaller.”

Gaver, whose clients include Brad Pitt and Ryan Gosling, says it was Hemsworth’s work ethic, not the training template, that enabled him to gain 20 pounds of muscle before filming began. “The truth of fitness is discipline, intensity, and effort, and none of those can be bought,” Gaver says.

“People see Chris and they think he was on steroids, but he didn’t touch a single substance. It was just red meat, heavy weights, and some protein powder. Chris looks like Thor because he crushed every single workout. He simply decided to look like Thor.”

The Thor Workout: Packing on Muscle

The Thor Workout: Chest/Biceps Day

Superset:

Barbell Bench Press – Medium Grip: 5 sets of 12,10,10,10,10 reps

Dumbbell Alternate Bicep Curl: 5 sets of 12,10,10,8,8 reps

Exercise:

Leverage Incline Chest Press: 4 sets of 15 reps

Superset:

Barbell Curl (Heavy Weight): 5 sets of 10-12 reps

Push ups: 5 sets of 20 reps

The Thor Workout: Legs Day

Exercises:

Barbell Squat: 5 sets of 20,15,12,10,10 reps

Leg Press: 5 sets of 20,15,12,10,10 reps

Superset:

Leg Extensions: 5 sets of 15 reps

Seated Leg Curl: 5 sets of 15 reps

Exercise:

Standing Calf Raises: 4 sets of 15 reps, 1 drop set of 20 reps*

*Start with each side filled, rep out to failure, strip one plate from each side, and rep out to failure again. Continue until there is only one plate left on each side.

The Thor Workout: Shoulders Day

Push Press: 15,12,10,10,8,6,4 reps, Giant set/4 rounds

Dumbbell Shoulder Press: 4 sets of 15,12,10,8 reps

Side Lateral Raise: 4 sets of 15,12,10,8 reps

Front Dumbbell Raise: 4 sets of 15,12,10,8 reps

Reverse Flyes: 4 sets of 15,12,10,8 reps

The Thor Workout: Triceps Day

Exercise:

Dips – Triceps Version: 3 sets of 15 reps

Superset:

Lying Triceps Press: 5 sets of 15 reps

Tricep Dumbbell Kickback: 5 sets of 12 reps

Exercise:

Standing Overhead Barbell Triceps Extension: 4-5 sets of 12 reps

The Thor Workout: Abs Day

Exercise:

Ab Crunch Machine: 5 sets of 30 reps

Abs Circuit: 3x

Sit-Up: 20 reps

Flutter Kicks: 20 reps

Hanging Leg Raise: 20 reps

Tuck Crunch: 20 reps, each side

Russian Twist: 20 reps

Note: Perform 3 times a week.