Chris Hemsworth – Thor
The Chris Hemsworth – Thor Workout & Fitness Program
Bio-Born on August 11, 1983, the Australian movie star Chris Hemsworth has gained worldwide popularity by playing in various roles like Perfect Getaway, Ca$h, Red Dawn and the 2009 Star Trek. The 6-foot, 3-inch tall Aussie star laid the foundation for his acting career by playing Kim Hyde in the down-under drama series Home and Away. Chris probably didn’t realize the challenges that waited ahead of him in 2011 when he took on the role as Thor, a Marvel Comics based action hero. Hemsworth had to undergo an intense exercise and diet program in order to mimic the immortal hero’s phenomenal physique.
If I do say so myself Chris definitely rose to the challenge and shocked the world with his muscle-bound stature in this action flick. Immediately after the movie hit theater worldwide, everyone wanted the scoop on just how the actor developed his superhero body.
The hit blockbuster movie that took in $242 million dollars around the world depicted Chris Hemsworth as Thor, an immortal comic hero with superhuman power. In the comic books, Thor looked gigantic and powerful with bulging muscles everywhere. To emulate this gigantic comic book warrior on the big screen, Chris employed the help of Michigan based fitness professional, Michael Knight to design a rigorous workout and diet program. Hemsworth’s training started off with a heavy weight, low repetition protocol to pack on size and lean muscle.
Once Chris packed on some bulk, Knight pushed him through a total body circuit-training program to burn fat while maintaining lean muscle mass. The Aussie star admits the training was intense and extremely difficult at times because he was actually spending 12 hours a day shooting the movie Red Dawn while training for Thor. At the conclusion of the training program Hemsworth had packed on 20 lbs. of muscle in just 12 weeks.
Knight designed an 8-week bulking program that alternated various repetition ranges and exercises. The repetition pattern design looked like this:
Week 1- 4 sets of 4 to 6 repetitions
Week 2- 4 sets of 6 to 8 repetitions
Week 3- 4 sets of 8 to 12 repetitions
Week 4- 4 sets of 4 to 6 repetitions
Week 5- 4 sets of 6 to 8 repetitions
Week 6- 4 sets of 8 to 12 repetitions
Week 7- 4 sets of 4 to 6 repetitions
Week 8- 4 sets of 6 to 8 repetitions
Chris’ bulking phase work out schedule included:
Workout 1 (Chest and Back)
- Bench press
- Bent-over row
- Weighted pull-ups
- Weighted dips
Workout 2 (Legs)
Workout 3 (Arms)
Weighted Chin Ups
Close Grip Bench Press
Workouts were alternated five days a week, which gave Chris only two days a week for recovery. Once Chris packed on enough lean muscle mass, it was time for an intense four-week fat burning program. This stage in Chris’ training allowed him to cut body fat while keeping his hard earned muscle so that he would look extremely ripped in the film.
At the end of this phase, Chris had reached 220 pounds with more muscle mass than he ever had before. The fat burning phase designed by Michael Knight involved total body circuits with unconventional exercises like tire flips, log pressing, sledgehammers and kettlebell training.
Chris endured tabata sets that challenged his body and turbo-boosted his fat burning metabolism. His workout schedule looked like this:
Tabata Circuit- 20 seconds of exercise, then 10 seconds rest.
- Double kettlebell squats – four sets
- Snatches – eight sets
- Kettlebell swings – 30-second double-hand, 30-second right hand swings, 30-second left hand swings, and 30-second alternating hand swings
- Kettlebell Cleans – 60 reps total while alternating hands
- Kettlebell Turkish get-ups – 5 minutes continuous
- Kettlebell Windmills – 5 each side
If the workout wasn’t tough enough, Chris was put on a strict diet to feed his muscles and incinerate any excess body fat. The diet consisted of lean proteins like chicken and steak and clean carbohydrates such as rice and vegetables and a variety of fruits. The actor had to eat every few hours to keep his metabolism firing all day long. In the evenings Chris consumed protein shakes to maintain his muscle mass while he slept. The basis of this diet program was to provide Hemsworth with plenty of clean protein and carbohydrates to build muscle tissue. Chris also consumed a little more than a gallon of water each day.
It’s no doubt that the star actor fit the part of Thor well at the end of his training. The action hero based film helped to skyrocket Chris’ career, which put him on the celebrity map. Movie-goers everywhere were stunned at the actor’s physique and most wanted to find out how he developed such an amazing body. Folks who wish to replicate his training and diet program need to understand it takes time to achieve results like Hemsworth. Be warned that this program is intense and grueling to accomplish. With some dedication, drive, and will power you can get the same results that the Thor actor achieved as well.