Chris Hemsworth Workout

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 Thor and Men In Black Workouts!

Chris Hemsworth getting in those heavy curls
Chris Hemsworth getting in those heavy curls

Chris Hemsworth is really into health and fitness, normally eating clean, often getting as much plant based protein as he can and enjoying functional bodyweight workouts.

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

Chris Hemsworth’s trainer Michael Knight stated the focus was on a bodybuilder type protocol focusing on ‘high weight, low rep moves’ and then circuits to shift fat.

Chris Hemsworth Workout
Chris Hemsworth Workout

Chris Hemsworth Thor Workout

Chris Hemsworth Workout
Chris Hemsworth Workout

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 Workout
Chris Hemsworth Workout

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 Workout
Chris Hemsworth Workout

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.

Chris Hemsworth Men In Black Workout

Chris Hemsworth Workout
Chris Hemsworth Workout

As you can see from a training session in London whilst filming his 2019 Men In Black (MIB) remake, Chris Hemsworth is rocking a strong, lean muscular physique. It’s built primarily bodyweight exercises and and a plant based diet. Chris is big on functional fitness so let’s take a look at Chris Hemsworth’s workout for Men In Black.

Chris Hemsworth Workout
Chris Hemsworth Workout

Workout A

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

Workout B

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

The Diamond Push Up Program

The Diamond Push Up Program

If you’re into bodyweight workouts and functional fitness take a look at The Diamond Push Up Program.

Rock a lean, muscular phquique with a simple daily workout. I put the PDF eBook together after losing 50 lbs of body fat whilst carving out a muscular athletic physique.

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