Chris Hemsworth's "Thor: Ragnarok" Workout Routine (2017 Physique Breakdown)

by Tanner Wideman November 09, 2017

Chris Hemsworth's "Thor: Ragnarok" Workout Routine (2017 Physique Breakdown)

It’s apparent that Chris Hemsworth has the body of a god. While Chris grew up playing sports, it wasn’t until he landed the role of Thor, the Norse god of thunder, that he had to take his body to superhero level. With "Thor:Ragnarok" hitting theaters this Fall, guys have been asking me how they can get a chiseled, god-like body like Thor.

How Chris Hemsworth Got So Ripped

If you’ve seen Chris Hemsworth on the big screen, you can’t help but notice his shredded upper body. Because Chris stands at 6’3”, it’s obvious that good genetics gave him an advantage when it comes to creating that head-turning body. However, he wasn’t born with a 33 inch waist and 16 inch biceps. Those were built in the gym.

The best way to accomplish the type of lean mass and definition that Hemsworth has is through a split routine resistance training format. Here is a quick workout breakdown.


Monday - Pushing Muscles (Chest, triceps, and shoulders)

  • Incline Bench press (work up to 2 rep max)
  • Dumbbell Lying Flys: 3 sets (10,10,10)
  • Overhead Dumbbell Extensions: 3 sets (10,10,10)
  • Lateral Raises: 3 sets (12,12,12) 

Wednesday - Lower Body (Quads, hamstrings, calves, glutes)

  • Dumbbell Front Squat: 7 sets (8,8,8,8,8,8,8)
  • Walking Lunges: 3 sets (6,6,6)
  • Stiff Legged Deadlifts: 3 sets (10,10,10)
  • Dumbbell or Kettlebell Swings: 3 sets (12,12,12) 2)

Friday - Pulling Muscles (Back, biceps, and traps)

  • Chin-Ups: 3 sets (max reps)
  • Dual Dumbbell Rows: 3 sets (10,10,10)
  • Standing Barbell Curls: 3 sets (10,10,10)
  • Dumbbell Shrugs: 3 sets (10,10,10)

Ab Circuit

One of the things that makes Hemsworth’s body so amazing are his rock-solid washboard abs. To achieve that type of sculpted midsection, it is going to take some work.

Start with performing 50 sit-ups every single day, Monday through Sunday. Pick the same time to perform them so that you can create a habit. Discipline and repetition are what carve a six pack.

If you want to add an extra kick to your ab training, integrate 1 to 2 ab circuits of 3 to 4 exercises for 15 minutes weekly.

The “Why” Behind the Workout

If you’re paying attention, you’ll notice the specific workouts described above contain many compound exercises. This is because compound exercises target a lot of muscle groups simultaneously, so you can execute more work in less time, maximizing your efforts and creating a type of shortcut to the body you desire.

To get his body in superhero shape for all his Thor movies, Hemsworth mostly used supersets in his training. Supersets stack one exercise directly on top of another without any rest in between. By eliminating a rest period, you demand more out of your body. The higher demand on your body causes you to burn more calories. Also, the time under tension is increased causing your muscles to work harder. It’s an easy way to crank up the intensity knob on your workouts.

Chris Hemsworth, despite have the body of a deity, is still a normal human. Like the rest of us, he’s a busy guy. Not only is he focused on his movies, but he has interviews, promotional appearances, plus a wife and kids he needs to balance with his fitness routine. Because he is so busy, Hemsworth needs to get the most bang for his buck out of his workouts. Incorporating supersets into his workouts allows him to get more done in less time. And if supersets will work for Chris Hemsworth, they’ll work for you, too.

These efficient, intelligent training routines are what I also personally use to allow me to develop my physique.

Here's a pic from my Instagram to show you what these workouts have done for me:

While I'm not as busy as A-list celebrity Chris Hemsworth, I'm still able to utilize similar 3-day per week workouts into my schedule to get me similar results.

How to Get Chris Hemsworth’s Thor Ragnarok Body

The reason you can see every chiseled detail of Hemsworth’s muscles is because the guy is lean as Hell. To get that lean, you have to integrate some cardio into your workout routine. But cardio doesn’t have to be long or boring sessions on a treadmill. Cardio should be fun. The secret to a cardio routine that is easy to stick to is simple: just get outside and be active.

Find something that you enjoy doing, and then work up a sweat doing it. Try kayaking or canoeing, swimming or rock climbing, basically anything that gets your heart pumping. You want to boost your body’s calorie output to burn off that layer of fat that hides the muscle definition you’ve been working hard to create. If you can achieve a low body fat percentage, and then you pack on thick muscle, every chiseled detail will show big time.

The Chris Hemsworth Workout Q & A

Chris Hemsworth's Height, Weight and Age:

6'3", 34 years old, 201 pounds (91kg)

How do I get six-pack abs like Chris Hemsworth?

Developing a super-defined midsection requires more than a workout regimen (although My Personal Guide to Six Pack Abs is a great place to start). It doesn’t matter how hard or sculpted your abdominal muscles are if they are covered in a layer of fat. First, lower your body fat percentage, and then the world will see all the hard work you’ve put into developing that gorgeous midsection.

What is the best way to reduce body fat and lean down?

It won’t matter how ripped you are, if your body is covered in a layer of fluffy fat, no one will see it. While cardio is important to your body’s health, it shouldn’t be the focus of your fitness regimen. Contrary to popular belief, excessive cardio workouts will not create a lean and defined body like Chris Hemsworth. Too much cardio will actually breakdown the muscle tissue you’ve been working so hard to pack on.

Getting a chiseled physique requires you to focus on your nutrition, not spend boring hours on a treadmill. You need to eat the proper calorie and macronutrient (protein, fats and carbs) proportions to allow your body to burn fat while preserving (or increasing) muscle mass. This is what the Barbarian 14-Week Physique Sculpting Program is all about.

Why does this program have me lifting only 3 times a week? Wouldn’t more frequent get me there faster?

Wrong. Your body will heave less recovery time if you train more frequently. However, by limiting your weight training to three times per week, you’ll optimize your strength and muscle gains. WIth the Barbarian 14-Week Physique Sculpting Program, your body will have more time to recover, and will therefore have the ability to lay down new muscle tissue between each workout. This program allows you to work smarter, not harder.

Here's what I've personally been able to do with my physique while only training 3 times per week!

I've been able to develop my most muscular and powerful physique by allowing my body the time it needs to recover and repair from each workout.

Whereas most guys interrupt their rest periods, when the muscle is repairing and growing, with workouts that cause more muscle-trauma. Thus preventing their daily muscular growth potential.

What if I’m super skinny? How should I eat to build more muscle?

To get a body like Chris Hemsworth’s you need to consume enough calories to gain around a half pound of muscle each week. Eating “clean” isn’t necessary. Brown rice and egg whites won’t be enough to fuel the kind of muscle growth you’re after. You just need to hit the right calorie intake while maintaining a good balance of proteins, fats and carbohydrates.

If you aren’t gaining enough weight, you need to eat more. If you find you’re gaining too much, dial it back and eat less. Aim for 16 calories per pound of body weight if your goal is to bulk up. If you find you’re gaining more than a half a pound per week, just adjust your eating, and reduce your daily caloric intake by about 200. If you find you aren’t gaining, increase what you are eating each day by about 200 calories.

 

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Tanner Wideman
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