Chris Hemsworth Body Transformation

Chris Hemsworth keeps getting bigger and bigger, adding more muscle mass for each ‘Thor‘ movie!

Chris Hemswoth plays ‘Thor‘ and is part of the Marvel Avengers family alongside Chris Evans, Robert Downey Jr. and Anthony Mackie. In ‘Thor – Love and Thunder’, Chris Hemsworth is absolutely jacked, starring alongside Christian Bale!

Is this Chris Hemsworth body transformation natty or not!? Let me know!

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When it comes to Chris Hemsworth, I know you’re not after the ‘In The Heart of the Sea’ workout! (WHAT THE!?)

He literally poured his gains down the drain…but…luckily for Chris he’s one of the many actors who have those great genetics (crazy huh!?) so let’s get into the Chris Hemsworth Workout and Diet that keeps him lean and jacked! Movie, Star, Genetics!?

Chris Hemsworth Barbell Curls
Chris Hemsworth Barbell Curls

Chris Hemsworth is really into health and fitness, normally eating clean, often getting as much plant based protein as he can, along with traditional sources of protein. Chris Hemsworth enjoys resistance training and functional bodyweight workouts just like the Hollywood Movie Star Program!

For the Thor movies he rocks more size by utilising a traditional weight training bodybuilding routine.

Chris Hemsworth’sThor‘ training focuses on a bodybuilder type protocol with ‘high weight, low rep moves’ and then circuits and functional moves to reduce body fat.

Chris Hemsworth Thor Muscles
Chris Hemsworth Thor Muscles

Chris Hemsworth Body Transformation

Chris Hemsworth Thor Workout

I’ve put together a Chris Hemsworth push and pull workout to get Thor jacked!

Chris Hemsworth Thor Ragnarok Muscles
Chris Hemsworth Thor Ragnarok Muscles

Chris Hemsworth Workout – A (Pull)

  • Dumbbell Rows (5 x 5-8 reps)
  • Weighted Chin Ups (5 x 5-8 reps)
  • Incline Dumbell Curls (10 x 6-12 reps)
  • Standing Curls (10 x 6-12 reps)
  • Standing Hammer (Thor) Curls (10 x 6-12 reps)
  • Pull Ups/Chin Ups (3 x failure)
Chris Hemsworth Thor Ragnarok Chest Muscles
Chris Hemsworth Thor Ragnarok Chest Muscles

Chris Hemsworth Workout – B (Push)

  • Dumbbell Bench Press (5 x 5-8 reps)
  • Incline Dumbbell Bench Press (5 x 5-8 reps)
  • Dumbbell Shoulder Press (5 x 6-10 reps)
  • Dumbbell Flys (5 x 6-15 reps)
  • Diamond Push Ups (3 x failure)
Chris Hemsworth Dumbbell Curls
Chris Hemsworth Dumbbell Curls

I’d then follow this with a higher rep bodyweight, calisthenics/street workout day(s) including Push Ups, Chin Ups and Dips much like his Men In Black workout, below.

Chris Hemsworth Thor Diet

Clean carbohydrates, lean proteins and lots of green vegetables were on the menu.

“I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice” – Chris Hemsworth on his ‘Thor’ diet.

For the best movie star nutritional protocol you need to get on the Hollywood Movie Star Program!

Chris Hemsworth Training

Chris Hemsworth has worked with several trainers, including Luke Zocchi and Ross Edgley, to achieve his various movie star impressive physiques. His workout routines involve a combination of strength training, functional exercises, and high-intensity workouts.

For the best movie star program get on the Hollywood Movie Star Program for that Hollywood look!

  1. Periodization:
    • Chris Hemsworth’s training involves a ‘periodization‘ technique. This means Chris Hemsworth varies the intensity and focus of his workouts over time. This can include phases of strength building (lifting more weight) hypertrophy training for adding size, and conditioning for cardiovascular health and body fat reduction.
  2. Compound Movements:
    • Chris Hemsworth’s go to moves are compound exercises such as deadlifts, squats, bench presses, and overhead presses. Compound exercises engage multiple muscle groups at the same time, promoting overall strength.
  3. Functional Training:
    • Bodyweight and resistance training of functional exercises that mimic real-life movements help promote strength and stability. You’ll often see Chris Hemsworth doing push ups, pull ups, resistance band and cable work along side boxing and ball slams, for example!
  4. High-Intensity Interval Training (HIIT):
    • HIIT workouts enhance cardiovascular fitness, burn calories, and promote fat loss which is why can be seen doing various floor work along with sprinting and cycling.
  5. Circuit Training:
    • On many Instagram posts  Chris Hemsworth often engages in circuit style workouts. This includes various exercise performed back to back with minimal rest between sets.
  6. Flexibility and Mobility Work:
    • Chris Hemsworth is a fan of flexibility and mobility work along side his heavy training. The movie star integrates stretching, yoga and mobility exercises to maintain his flexibility and prevent injuries.
  7. Nutrition:
    • All diets should be well balanced and nutrient dense. Of course a larger percentage of Chris Hemsworth’s macro’s will be protein when he’s bulking up for a particular role. Protein intake supports muscle growth and recovery.
  8. Consistency and Discipline:
    •  Chris Hemsworth travels the world and always makes sure he gets in his workouts!

Chris Hemsworth Functional Training Workout

Check out my video of Chris Hemsworth’s functional training routine with plenty of great bodyweight exercises!

Chris Hemsworth Men In Black Workout

Chris Hemsworth Functional Training
Chris Hemsworth Functional Training

Whilst training in London for the ‘Men In Black (MIB) remake, Chris Hemsworth rocks a strong, lean muscular physique. It’s built primarily bodyweight exercises and plant based protein.

Chris is big on functional fitness so let’s take a look at Chris Hemsworth’s workout for ‘Men In Black‘.

Chris Hemsworth Men In Black
Chris Hemsworth Men In Black

Chris Hemsworth Workout – A (Pull)

  • Pull Ups (5 x 20)
  • Chin ups (5 x 20)
  • Bodyweight Rows (4 x 25)
  • DB Curls (5 x 10)

Chris Hemsworth Workout – B (Push)

  • Push Ups (10 x 20)
  • Dips (10 x 20)
  • Tricep Extensions (5 x 10)

Chris Hemsworth Recovery

Chris Hemsworth’s training is physically demanding. As Chris Hemsworth adds and maintains so much muscle mass, proper recovery is crucial to prevent injuries and ensure consistent performance. I’ve listed some of the best ways to Chris Hemsworth recovers keeping him feeling movie star fresh! The following recovery protocol tips and included and expanded in the Hollywood Movie Star Program.

  1. Hydration:
    • Lots of water! Proper hydration is essential for overall health, muscle function, and recovery. Try adding in some coconut water for the added electrolyte benefits too!
  2. Nutrition:
    • Diets should be well-balanced diet that is to include protein, carbohydrates, healthy fats supporting muscle recovery and replenish glycogen energy stores. Post-training meals such as Chris Hemsworth’s post workout shake that he makes with the correct balance of macronutrients can help speed up recovery.
  3. Stretching:
    • Chris Hemsworth has been seen stretching on the beach during his active recovery days. I always stretch, we do this in the Hollywood Movie Star Program. A mix of dynamic and static stretching helps improve flexibility, reduce muscle soreness, enhance joint mobility and lower stress and anxiety. Chris Hemsworth is a fan of this and it sits alongside his functional training.
  4. Foam Rolling / Massage Balls:
    • Self-myofascial release with tools from rollers to balls and massage guns are included in the Hollywood Movie Star Program. This helps alleviate muscle tightness, improve circulation, and reduce muscle soreness from your workouts.
  5. Rest and Sleep:
    • At least 8 hours of sleep for optimal recovery. Sleep is crucial for muscle repair and hormone regulation not to mention overall physical and mental well-being.
  6. Ice Baths or Contrast Therapy:
    • Ice baths or contrast therapy (alternating between hot and cold water) may help reduce inflammation and promote recovery.
  7. Massage Therapy:
    • Expensive but valuable. Massages help alleviate muscle tension, enhance blood circulation, and promote relaxation. Chris Hemsworth was seen on the ‘Thor‘ set getting manual hands on therapy.
  8. Active Recovery:
    • Walking is a prime example of engaging in light, low-impact activities on rest days. Walking, swimming and cycling can all help. This promotes blood flow without putting excessive stress on your body.
  9. Epsom Salt Baths:
    • Soaking in an Epsom salt (magnesium sulphate) or magnesium chloride can help relax muscles, reduce inflammation, and provide relief from soreness along with lowering stress levels.
  10. Hydrotherapy:
    • Cristiano Ronaldo utilises hot tubs or saunas to relax his muscles and joints. The heat improves circulation and promote the elimination of metabolic waste products.
  11. Mobility Exercises:
    • There is much cross over with between stretching, mobility for joint mobility and stability exercises. All are great to help maintain flexibility and prevent stiffness.
  12. Yoga and Pilates:
    • Chris Hemsworth has been seen doing Yoga on the beach. Yoga and Pilates both enhance flexibility, core strength, and overall body awareness which all contributes to better recovery. There’s a reason you’ll see Colin Farrell and Chris Pine around town rocking their Yoga and Pilates mats! Both actors are in great shape thanks to it too.
  13. Listen to Your Body:
    • If you feel excessively sore or fatigued due to overtraining or fatigue, it may be beneficial to take a lighter training day or a complete rest day.
  14. Stay Consistent:
    • Recovery much like training is an ongoing process and practice so consistency is key.

Chris Hemsworth Hulk Hogan Movie

If Chris Hemsworth does take on the role of Hulk Hogan he would follow a tailored program to mimic the physicality and wrestling skills of Hulk Hogan himself.

A Chris Hemsworth Hulk Hogan workout and diet would likely include the following:

  1. Wrestling Training:
    • Chris Hemsworth would start wrestling training, along with weight training to learn the fundamentals of professional wrestling. To be the WWE star Chris Hemsworth would need to practice grappling, throws, holds and more to make the role believable!
  2. Strength and Conditioning:
    • Chris Hemsworth would likely bulk up by increasing his already comprehensive strength and conditioning workouts. Think compound lifts, bodyweight exercises, and functional movements, building strength, power and improving overall conditioning.
  3. Flexibility and Mobility:
    • Chris Hemsworth most likely will continue his yoga, dynamic stretching, and mobility routines to enhance his range of motion and prevent injuries when prepping to play Hulk Hogan.
  4. Cardiovascular Conditioning:
    • Wrestling matches can be physically demanding, therefore good cardiovascular endurance will be key! Not to mention for one match on screen, Chris Hemsworth will need to shoot it many times over. High-intensity interval training (HIIT) and cardiovascular exercises will help improve Chris Hemsworth’s stamina.
  5. Skill-Specific Training and Character Work:
    • Specific drills and training sessions to develop wrestling specific skills. This may include working the mic, understanding the psychology of wrestling and mastering signature wrestling moves.
  6. Nutrition:
    • Chris Hemsworth will have to bulk up to 302lbs, achieving a physique similar to Hulk Hogan’s WWE matches. would also involve a focused nutrition plan. Chris Hemsworth will be in a calorie surplus with an emphasis on protein for muscle development. Chris Hemsworth will also be getting plenty of carbohydrates and fats for energy and performance!
  7. Consultation with Wrestling Experts:
    • Chris Hemsworth will likely work with a team of wrestling experts and trainers, he could also possibly speak directly with Hulk Hogan himself as he builds the character nuances of Hulk Hogan’s wrestling style, persona and mannerisms to deliver an authentic portrayal of the WWE legend!

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program  after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

Follow Will Cozens on all the official social media channels – YouTube, Shopify, Instagram, Facebook, Twitter/X, TikTok.

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