Chris Hemsworth workout plan

WORKOUT PLAN (PDF). Download | Print plan


DAY 1

Back

Pullups

Pullups

5 sets x 20, 15, 12, 10, 10 reps

Push-ups Chris Hemsworth

Push-ups

5 sets x 20 reps

Hammer strength machine rows

Hammer strength machine rows

4 sets x 12 reps

Dumbbell rows

Dumbbell rows

4 sets x 12 reps

Swiss ball hyperextension

Swiss ball hyperextension

4 sets x 25, 20, 15, 15 reps


DAY 2

Chest

Barbell bench press

Barbell bench press

8 sets x 12, 10, 10, 8, 8, 6, 4, 4 reps

Incline dumbbell bench press

Incline dumbbell bench press

4 sets x 12 reps

Hammer strength chest press

Hammer strength chest press

4 sets x 15 reps

Weighted dip

Weighted dip

4 sets x 10 reps

Cable flyes

Cable flyes

4 sets x 12 reps


DAY 3

Legs

Back squat

Back squat

7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press

Leg press

1 x drop set to failure

Walking lunges

Walking lunges

4 sets x 20 reps

Leg extension

Leg extension

3 sets x 20 reps

Single-leg curl

Single-leg curl

3 sets x 20 reps

Standing calf raise

Standing calf raise

3 sets x 20 reps



DAY 4

Shoulders

Military press

Military press

7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press

Arnold press

4 sets x 12 reps

Barbell shrugs

Barbell shrugs

4 sets x 12 reps

Dumbbell lateral raise

Dumbbell lateral raise

3 sets x 15 reps

Dumbbell front raise

Dumbbell front raise

3 sets x 15 reps

Dumbbell rear delt flyes

Dumbbell rear delt flyes

3 sets x 15 reps



DAY 5

Arms

Barbell biceps curl

Barbell biceps curl

3 sets x 10 reps

Skull crusher

Skull crusher

3 sets x 10 reps

Ez-bar preacher curl

Ez-bar preacher curl

3 sets x 10 reps

Dumbbell lying triceps extension

Dumbbell lying triceps extension

3 sets x 10 reps

Dumbbell hammer curl

Dumbbell hammer curl

3 sets x 12 reps

Rope pressdown

Rope pressdown

3 sets x 12 reps

Barbell wrist curl

Barbell wrist curl

3 sets x 20 reps

Barbell reverse wrist curl

Barbell reverse wrist curl

3 sets x 20 reps


DAY 6-7 - REST DAY

Print plan

Chris Hemsworth Workout Plan for 5 days

Chris Hemsworth training plan. First and second day.
Chris Hemsworth training plan. Third and fourth day.
Chris Hemsworth training plan. The fifth day.

Chris Hemsworth: Workout and Nutrition Programs to Prepare for "Thor"

If you want to have a Scandinavian god figure, take a look at the nutrition and workout programs of 35-year-old Australian actor Chris Hemsworth. It was thanks to proper nutrition and physical activity that he was able to gain an impressive amount of muscle mass in the shortest possible time and prepare for filming in the famous film "Thor".

Features of the nutrition program

It is impossible to form the physique necessary for a deity without a balanced diet in months. Key Features of Chris Hemsworth's Nutrition Program:

  • The daily calorie intake is from 4000 to 6000 kcal (sometimes the actor had to eat even at night);
  • The amount of fat and sugar is minimal;
  • The main volume is complex carbohydrates and proteins;
  • Proteins of animal origin - rabbit, veal, steaks, fish, chicken fillet, eggs;
  • During the day, 4-5 liters of water and 6 meals.

Examples of an actor's diet:

  • Breakfast and lunch

Fruits and vegetables (fiber), a bowl of porridge in the water, four eggs.

For lunch - a handful of nuts and a few fruits.

  • Lunch and afternoon tea

Boiled chicken breast with a large salad and a side dish (potatoes, quinoa or brown rice).

For an afternoon snack - again nuts, fruits and tuna.

  • Dinner and second supper

For dinner - vegetables with fish or lean meat.

Second dinner - protein shake.

50% of calories are complex and simple carbohydrates, 30% are proteins, 20% are vegetable fats.

General information about the Torah training

Personal trainers were involved in the preparation of the sports program for Hemsworth. In the mode "4 days of sports for 1 day of rest", the actor worked separately for triceps and biceps, chest and shoulders, back and legs. Typically, he did 8 to 12 repetitions of each of the 4-5 exercises.

To minimize the amount of subcutaneous fat, the future god of Scandinavia did cardio for 50 minutes before starting each session. Strength and cardio loads were combined with push-ups, jumps, sledgehammers and other exercises with tires from the world of CrossFit. Also, from time to time, wrestling, boxing and other martial arts techniques were added.

To prevent the actor's body from adapting to the exercises, the speed of their implementation and the strength of the loads constantly changed.

Complete training program

If you want to train like Chris Hemsworth, stick with this program:

1st day

The morning should start with pumping the muscles of the shoulders and chest. Exercises:

  • Arnold Press - 12, 10 and 8 reps - three sets at a time;
  • From the "standing" position, dumbbells to the sides - 15, 12 and 10 reps - three sets;
  • From the "sitting" position, dumbbells to the sides - 15, 12 and 10 reps - three sets;
  • Medium Grip Bench Press - 12, 10, and 8 reps - 3 sets;
  • From the "prone" position, dumbbell breeding - 12, 10 and 8 reps - three sets.

During the day, you need to devote time to interval running. The duration of the run is 30 minutes. An alternative is a half-hour boxing session (five 3-minute approaches of jumping rope, the same number of approaches of the same duration - “paws” and strikes on the “pear”).

In the evening, the press loads are given. The chain of exercises must be repeated 3 times in a row:

  • 20 reps of side crunches from a prone position;
  • 20 repetitions of crunches of the press on blocks;
  • 20 repetitions of leg raises in the Roman chair;
  • 1 minute each - side plank and elbow plank.

2nd day

In the morning - hand and back training:

  • French Press (Triceps Load) - 10, 8, and 6 reps - 3 sets;
  • Barbell Curls (Biceps Workout) - 10, 8, and 6 reps - three sets;
  • Deadlift - 10, 8, and 6 reps - 3 sets;
  • Pull-ups - 15, 12, and 10 reps - three sets.

In the evening hours, the same exercises are performed as were done on the first day in the evening. Those. the muscles of the press are being worked out. Plus - boxing according to the above program.

3rd day

Start your morning with 30 minutes of interval cardio.

In the evening, training of the leg muscles follows:

  • Deep Barbell Squat - 10, 8, and 6 reps - 3 sets;
  • Sitting Leg Curl - 10, 8, and 6 reps - three sets;
  • From a sitting position, leg extension 10, 8, and 6 reps - three sets.

4th day

The morning begins with a press training program similar to the system for the press of the 1st day.

The fifth day is rest. Sixth - workouts according to the program of the 1st day.

Tabata

In order for the body to adapt to the training, Chris Hemsworth worked on Tabata using kettlebells. Each exercise was carried out for 20 seconds without interruption. The pause between different techniques is a maximum of 10 seconds. The number of approaches is 3-5.

Kettlebell exercises (one circle):

  • Raising the left and right hands on the chest - 5 times (continuously, then rest for 10 seconds);
  • Raising the left and right hands on the chest - 4 times;
  • Raising the left and right hands on the chest - 3 times;
  • Raising the left and right hands on the chest - 2 times;
  • Raising the left and right hands on the chest - 1 time;
  • Squats 20 seconds;
  • Alternating swings - 10 times;
  • Swing with the left hand - 15 times, then - with the right hand - 15 times;
  • Swing with both hands - 10 times.

Before starting Tabata classes, watch the video of the pros - it is important to understand the principle of loads.

Once again about the main thing: the duration of one workout of Chris Hemsworth was no more than an hour. Each lesson was designed to work out 2 large muscle groups. During the exercise, large weights were taken. During the week, more than 6 workouts have never been conducted. If the actor felt extremely tired, a pause was made, regardless of the day of the week.

Safety regulations

You should eat and study according to Chris Hemsworth's programs, keeping in mind the main safety rules:

  • Any workout - both high-interval loads and strength training - should be preceded by a high-quality warm-up. Without training the muscles, you can get serious injury;
  • Take breaks - any sport without days off, providing impressive loads, can lead to exhaustion, and not to the health of the body. The break may be unplanned;
  • Get enough sleep - you need to sleep more time, at least 8-10 hours;
  • Get medical tests to make sure you are ready for class.

If possible, find a training partner who will support you. Hemsworth had two personal trainers and motivators in preparation for filming.


Video

Chris Hemsworth's Home Workout



Chris Hemsworth's Workout Explained By His Personal Trainer



I Worked out with CHRIS HEMSWORTH - 90 Day Fitness Transformation



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