What is Chris Hemsworth's Workout Routine?

It’s no secret Chris Hemsworth has one of the best physiques in Hollywood. You only get to play Thor with the body to fit the part, so it’s no surprise people want the Chris Hemsworth workout and diet plan.

Good news: you do not need superhero genetics (or a Marvel contract) to steal the training and nutrition principles that helped build the look. You just need smart programming, consistency, and a diet that matches your goal.

Quick Answer

If you want a Thor-like physique, train like an athlete who also lifts like a bodybuilder: prioritize compound lifts, use enough weekly volume to grow, add 2–4 short conditioning circuits, and eat mostly minimally processed foods with protein at every meal. For muscle gain, most lifters do best with a moderate calorie surplus and 0.7–1.0g protein per pound of bodyweight per day.

Key Takeaways

Who Is Chris Hemsworth?

Chris Hemsworth is an Australian actor best known for playing Thor in the Marvel Cinematic Universe. Outside of acting, he’s also closely associated with the fitness and wellness brand Centr, which highlights training, nutrition, and recovery-focused habits.

What You Should Know About His Training Approach

Roles like Thor demand a weird combo: you need to look jacked in a sleeveless costume, but still move like an athlete in fight scenes. That’s why his training is typically described as a blend of classic hypertrophy lifting and faster-paced conditioning work.

Also worth remembering: celebrity routines change based on the role, the filming schedule, and the phase (building size vs leaning out). So instead of treating this like sacred text, treat it like a solid template you can adapt.

What Is the Chris Hemsworth Workout Split?

A commonly shared structure for Hemsworth’s “Thor-building” phase is an old-school bodybuilding split paired with functional circuits. The lifting split looks like a 5-day training schedule:

• Day 1: Back
• Day 2: Chest
• Day 3: Legs
• Day 4: Shoulders
• Day 5: Arms

This style is heavy on compound lifts and moderate-to-high volume. Think squats, bench presses, rows, pull-ups, chin-ups, and deadlifts. It’s also similar in structure to other bro-split celebrity plans like Anthony Mackie’s workout.

In addition, he’s often described as mixing in functional training to keep agility, mobility, and conditioning high, which overlaps with the kind of work you’ll see in routines like the Jason Momoa workout routine.

The Chris Hemsworth Workout Routine

Below is a sample week in the “Thor-style” bodybuilding format. Adjust loads so the final reps are challenging while staying controlled, and aim to add weight or reps over time (progressive overload).

Day 1: Back

This starts with pull-ups (great warm-up and strength builder), then moves into a heavy pull with deadlifts, followed by rows and higher-rep lower back work. If you need a refresher on structuring pulling volume, see our back workouts guide.

Back Workout:

• Pull-ups: 5 sets of 25, 15, 12, 10, and 10 reps
• Deadlift: 3 sets of 8 to 12 reps
• Hammer Strength Iso Row: 4 sets of 12 reps
• Dumbbell Rows: 4 sets of 12 reps
• Back Extensions: 4 sets of 25, 20, 15, and 15 reps

Day 2: Chest

Eight bench sets is a lot, but it matches the idea of hammering the big lift first, then accumulating volume with incline work, machines, dips, and fly variations. Finish with some chest stretches if you want to function like a normal human tomorrow.

Chest Workout:

• Barbell Bench Press: 8 sets of 12, 10, 10, 8, 8, 4, 4, 4
• Incline Dumbbell Press: 4 sets of 12 reps
• Hammer Strength Machine Chest Press: 4 sets of 15 reps
• Weighted Dips: 4 sets of 10 reps
• Cable Fly: 4 sets of 12 reps

Day 3: Legs

This day is squat-heavy, then finishes with a nasty leg press drop set and high-rep lunges. If your knees hate walking lunges, swap in a knee-friendlier option (sled drags, split squats, step-ups) and keep the effort high. For more ideas, start with our leg workout guide.

Leg Workout:

• Back Squat: 7 sets of 10, 8, 6, 5, 4, 3, 3
• Leg Press: 1 drop set to failure
• Bodyweight Walking Lunges: 4 sets of 20 reps
• Single-Leg Curl: 3 sets of 20 reps
• Standing Calf Raise: 3 sets of 20 reps

Day 4: Shoulders

Big shoulders sell the superhero look. This day leans on heavy overhead pressing, then fills in the delts with Arnold presses and isolation raises. If you want to go deeper on the main movement, see our overhead press guide.

Shoulder Workout:

• Overhead Barbell Press: 7 sets of 10, 8, 6, 5, 4, 3, 3
• Dumbbell Arnold Press: 4 sets of 12 reps
• Barbell Shrug: 4 sets of 12 reps
• Dumbbell Side Raise: 3 sets of 12 to 15 reps
• Dumbbell Front Raise: 3 sets of 12 to 15 reps
• Dumbbell Rear Delt Raise: 3 sets of 12 to 15 reps

Day 5: Arms

This is a classic alternating biceps and triceps day. Supersetting (biceps move, then triceps move) can make this faster without losing the pump. For more arm programming, check our arm workout guide.

Arm Workout:

• Barbell Curl: 3 sets of 10 reps
• Barbell Skull Crusher: 3 sets of 10 reps
• EZ Bar Preacher Curl: 3 sets of 10 reps
• Lying Dumbbell Triceps Extension: 3 sets of 10 reps
• Hammer Curl: 3 sets of 12 reps
• Cable Rope Triceps Pressdown: 3 sets of 12 reps
• Barbell Wrist Curl: 3 sets of 20 reps
• Barbell Reverse Grip Wrist Curl: 3 sets of 20 reps

That leaves 2 rest days per week. You can fully rest, or use one day for a short functional circuit. If you go the circuit route, keep it short and crisp so it complements lifting instead of nuking recovery.

Functional Workouts (Thor-Style Conditioning)

These circuits are simple, fast, and effective. Scale reps and loads so you can keep moving without your form collapsing.

Functional Workout 1: Full Body Pump Up

Try to get through the four rounds quickly for a conditioning bonus. Honor rest periods, but keep the pace honest. Hello, muscle hypertrophy.

4 Rounds

• Push-ups x 20 reps
• Dumbbell Bent Over Row x 10 reps
• Sit Through x 20 reps

Rest 30 seconds.

• Dumbbell Floor Chest Fly x 20 reps
• Dumbbell Renegade Row x 10 reps
• Mountain Climbers x 20 reps (each side)

Rest 30 seconds.

• Dumbbell Lunge x 10 reps (each side)
• Dumbbell Floor Triceps Extensions x 10 reps
• Bear Crawl x 30 seconds

Rest 30 seconds. Repeat the circuit a total of 4 times.

Functional Workout 2: The 200 Club

Do 200 reps of every exercise. Simple on paper, spicy in real life.

• Mountain Climbers x 200 reps
• Air Squats x 200 reps
• Push-ups x 200 reps
• Flutter Kicks x 200 reps
• Sit Through x 200 reps

Functional Workout 3: No Equipment Burner

This bodyweight workout can be done anywhere.

2 Rounds (rest ~20 seconds between exercises)

• Bear Crawl x 40 seconds
• Switches x 40 seconds
• Triceps Push-up x 40 seconds
• Flutter Kicks x 40 seconds
• Prisoner Squat x 40 seconds
• Mountain Climbers x 40 seconds
• Burpees x 40 seconds
• Sit Throughs x 40 seconds
• Plank Jack with Push-up x 40 seconds

Rest one minute between rounds.

Functional Workout 4: Ab Circuit

Do this at the end of a lifting session or as a standalone.

3 Rounds

• Plank x 60 seconds
• Hanging Leg Raise x 12 reps
• Side Plank x 60 seconds
• Toes To Bar x 12 reps

Training Principles to Steal

Here are the biggest “Thor-building” principles you can apply to your own workout split:

1. Prioritize free-weight compounds: squat, bench, deadlift, overhead press, and rows. Add accessories after the main lift, not instead of it.
2. Keep sessions intense and focused: you do not need marathon workouts. You need high-quality work and enough weekly volume.
3. Stay consistent: results come from stacking weeks. Build a schedule you can actually repeat, and support it with recovery.
4. Train like an athlete sometimes: circuits, carries, sled work, boxing, swimming, and outdoor conditioning all help keep the engine running.

How to Eat Like Thor

Preparing for a role like Thor is basically a cycle of eating, training, and sleeping. When actors are in a mass-gain phase, calories can get very high. Most everyday lifters will not need anything close to that to build muscle.

A few notes on the “Thor bulk” style of eating:

• High daily calories (scaled to the role and phase)
• Multiple meals to make intake realistic
• Protein at every meal
• Mostly minimally processed foods, plus strategic snacks when needed

Chris Hemsworth’s Sample Meal Plan

For inspiration, here’s a sample day of “eat big to grow” style meals. Adjust portion sizes to your bodyweight and goal.

Meal 1: Almond Banana Shake

• 2 scoops protein powder
• 8oz unsweetened almond milk
• 120g oats
• One medium frozen banana
• 32g almond butter
• A handful of kale and spinach
• 15g hemp seeds

Meal 1 Nutrition Facts: 78g protein, 125g carbohydrates, 34.5g fat, 1122.5 calories

Want similar ideas? Check out these protein shake recipes.

Meal 2: Pre Workout

• 8oz chicken breast
• 2 cups of steamed brown rice
• 100g grilled asparagus

Meal 2 Nutrition Facts: 68g protein, 95g carbohydrates, 6g fat, 706 calories

Meal 3: Post Workout

Lean protein plus carbs is a classic post-training combo. See more options in our guide on what to eat after a workout.

• 8oz filet
• 10oz crispy sweet potatoes
• 1 cup roasted Brussels sprouts

Meal 3 Nutrition Facts: 58g protein, 82g carbohydrates, 24g fat, 776 calories

Meal 4: Steamed Snapper Fish

• 6oz steamed snapper fish
• 2 cups of wild rice pilaf
• Large vegetable salad
• 2tbs lemon and olive oil dressing

Meal 4 Nutrition Facts: 54g protein, 100g carbohydrates, 19g fat, 787 calories

Meal 5: Grilled Lamb Chops

• 6oz grilled lamb chops
• 100g roasted carrots
• 100g roasted tomatoes

Meal 5 Nutrition Facts: 42g protein, 15g carbohydrates, 36g fat, 552 calories

Meal 6: Late-Night Snack

• 170g fat-free vanilla Greek yogurt
• 50g dark chocolate
• 32g peanut butter
• 2 dates

Meal 6 Nutrition Facts: 29g protein, 85g carbohydrates, 34g fat, 762 calories

This entire day of eating comes out to 329g protein, 502g carbohydrates, 153.5g fat, and 4,705.5 calories.

How the Average Lifter Can Train and Eat Like Chris Hemsworth

Most people do not need a 5-day bro split plus massive calories. What you want is the Thor principle stack:

• Lift heavy and progress: keep the big lifts in, add reps or load gradually, and push sets close to failure with clean form.
• Hit enough weekly volume: 10–20 hard sets per muscle group per week is a solid general target (more is not always better).
• Add conditioning strategically: 2–4 short circuits per week is plenty for most lifters.
• Eat for the goal: surplus to gain, deficit to cut. Keep protein high either way.
• Recover like it matters: sleep, steps, hydration, and rest days are part of the plan.

Practical Options (Pick One)

• Beginner: 3 full-body days per week + 1–2 easy conditioning sessions
• Intermediate: 4-day upper/lower split + 2 short circuits
• Advanced: 5-day bodybuilding split + 2–4 circuits (only if recovery is locked in)

Supplements (Keep It Basic)

If you want a simple, evidence-based stack, start with the basics: creatine, whey protein, and a pre-workout if you tolerate it well. They can help you hit protein targets, train harder, and recover better, but they will not replace consistent training and a dialed-in diet.

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Safety Notes

• If you have joint pain, prior injuries, or medical conditions, talk with a qualified professional before following an intense program.
• Never sacrifice form for speed on circuits. The goal is quality work at pace, not chaos.
• Progress gradually. Most people get hurt trying to skip the boring ramp-up phase.

Frequently Asked Questions

Do I need to train 5 days per week to look like Thor?

No. Many lifters grow just fine on 3–4 lifting days per week if they train hard, recover well, and stay consistent.

Do I need to eat 4,000+ calories?

Almost certainly not. Calories should match your body size, activity level, and goal. Most people should start with a small surplus (or a mild deficit if cutting) and adjust based on weekly scale and performance trends.

What’s the fastest way to make this routine work for me?

Pick a schedule you can repeat, keep the big lifts, track your progression, and lock in protein plus sleep. Boring works.

Interested in more great celebrity workouts? Check out The Rock workout routine, the Chris Evans workout, and the Mark Wahlberg workout routine.

Images courtesy of Chris Hemsworth's Instagram