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Thor's, err, I mean Chris Hemsworth’s Workout and Diet

Chris Hemsworth’s Thor Workout

Chris Hemsworth used a 4 day on, 1 day off training split:
  • Day 1 – Chest and Shoulders in the morning. Boxing and Abs in the evening.
  • Day 2 – Back and Arms in the morning. Boxing and Abs in the evening.
  • Day 3 – Surfing in the morning. Legs in the evening.
  • Day 4 – Abs and cardio in the morning. No evening workout.
  • Day 5 - OFF


Chest and Shoulders Workout
  • Dumbbell Flyes – 3 sets of 12, 10 and 8 reps
  • Barbell Bench Press – 3 sets of 12, 10 and 8 reps
  • Bent Over Lateral Raise – 3 sets of 15, 12 and 12 reps
  • Side Lateral Raise – 3 sets of 15, 12 and 12 reps
  • Arnold Press – 3 sets of 12, 10 and 8 reps
.
Back and Arms Workout
  • Chin Ups – 3 sets of 15, 12 and 10 reps
  • Deadlift – 3 sets of 10, 8 and 6 reps
  • Barbell Curl – 3 sets of 10, 8 and 6 reps
  • French Press – 3 sets of 10, 8 and 6 reps
Legs Workout – *Performed as a superset
  • Leg Extensions – 3 sets of 10, 8 and 6 reps
  • Leg Curls – 3 sets of 10, 8 and 6 reps
  • Squats – 3 sets of 10, 8 and 6 reps


Abs Workout – Performed on Days 1,2 and 4
Performed as a circuit. Repeat each circuit three times. Rest in between circuits.
  • Plank – 60 second hold
  • Side Plank – 60 second hold
  • Roman Chair Leg Raise – 20 reps
  • Cable Crunch – 20 reps
  • Oblique Crunch – 20 reps
Boxing Workout
  • Speed Bag – 5 rounds, 3 minutes each.
  • Focus Pads – 5 rounds, 3 minutes each.
  • Jump Rope – 5 rounds, 3 minutes each.
*Rest in between each round.


Chris Hemsworth’s Thor Diet and Supplementation 

A main priority for Chris Hemsworth was adding more daily protein. Protein staples for Thor included:
  • Steak
  • Egg Whites
  • Chicken
  • Fish
Carbohydrates were based on time of day.
  • Potatoes and rice were eaten earlier in the day.
  • Broccoli and spinach were eaten at night.
Chris Hemsworth relied on the following supplements:
  • Amino Acids prior to his workouts.
  • Whey protein post-workout.


The Real Thor Workout and Diet

Chris Hemsworth used a 4 day on, 1 day off training split. The real Thor doesn’t take days off because he is a Norse god and is totally awesome.
  • Day 1 – Lift Mjölnir, the Might Hammer of Thor. 50 sets of 50, 100, and 150 reps.
  • Day 2 – Eat two oxen, chug two casks of mead.
  • Day 3 – Swing Mjölnir, the Might Hammer of Thor. 50 sets of 50, 100, and 150 reps.
  • Day 4 – Abs: Stare into mirror, Abs Assemble.
  • Day 5 - Eat a school of salmon, all of Thyrm’s wedding cake, and chug two casks of mead.
  • Day 6 - Hit things with Mjölnir.  50 sets of carnage.
  • Day 7 - And on the seventh day God ended his work which he had made; and he rested on the seventh day from all his work which he had made (Genesis 2:2). 
    However, Thor is not a Christian god.  And on the seventh day, Thor deflowers a 100 virgins with the other “Mighty Hammer of Thor”.  Then he eats a herd of bison and washes it down with more mead, lots more mead.  (TwoScoops 2:2)

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