Chris Hemsworth Thor Workout

Chris Hemsworth begins shooting for Thor 2 after favorable reviews this year, and already has to deal with the disappointment of not having Kenneth Branagh reprising his role as the director, which he was, in the first installment of the movie.

As much of a setback this is to his acting career as he might think, there’s something that fans around the world love, and that’s the body he developed in order to fit right into the role of the superhero “Thor”, that most of us have spent our childhood reading.

Although he might have had a great body, there was no doubt that he needed to bulk up a bit for the role of Thor, and for this, he enlisted the help of Michael Knight (David Hasselhoff can sport a grin now!) to help him build a lot more muscle while staying lean.

So without further ado, here’s the Chris Hemsworth Thor workout routine which was divided into two parts, and lasted for almost three months, and which he went through despite his busy shooting schedule:

Workout Plan Part I

Session One

Chest and Back exercises

  • Bench press
  • Bent-over rows
  • Weighted pull-ups
  • Weighted dips

Session Two


  • Squats
  • Deadlifts
  • Hamstring curls

Session Three


  • Weighted chin-up
  • Close-grip bench press

When it came to the number of sets and reps for the first four weeks, this was how it was done:

  • Week one – sets 4 reps 4-6
  • Week two – sets 4 reps 6-8
  • Week three – sets 4 reps 8-12
  • Week four – sets 4 reps 4-6

After this, the same number of sets and reps were repeated for Week five to eight.

Now, the second part was to remove any body fat that might have remained after the eight-week workout, and which was enough to give him that lean but muscled look:

Workout Plan II

Circuit One

Tabata-20sec on/ 10sec off

4 rounds of double Kettlebell squats

8 rounds of snatches

Circuit Two

Kettlebell swings

Two-hand swings for 30 seconds

Right-hand only swings for 30 seconds

Left-hand only swings for 30 seconds

Alternate swings for 30 seconds


5 right/ 5 left, 4 right/4 left and so on until 1 right/ 1 left

1 right/1 left, 2 right/ 2 left until 5 for each side

*NOTE: There will be no rest for this circuit.

Circuit Three

5 minutes of continuous Turkish get-ups

5 windmills per side

So, if you want to read more about the Chris Hemsworth Thor Workout, here is a link that you can get more information from.


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