Chris Hemsworth's muscular and lean physique has made him a fitness inspiration for many. He has a well-proportioned, bulky but not bloated body, with great arm muscles and an enviable V-shaped torso. But getting the Hemsworth look is not easy, and most men face two main challenges: being too skinny or overweight. This article provides training tips for both scenarios, along with a workout plan that can help achieve the Chris Hemsworth physique.
How to Get Bigger like Hemsworth if You Are Skinny
If you are a "hard gainer" and want to gain muscle mass, you need to increase your caloric intake and exercise regularly. However, many skinny people overestimate how much they eat and don't realize that they need to consume more calories to gain weight. Therefore, start tracking your food intake using apps like MyFitnessPal or a food journal to keep yourself accountable. As a general guideline, a man weighing 80 kg should aim to consume 3,200 to 3,500 calories a day to build muscle. Also, lift weights 3-4 times a week to stimulate muscle growth.
How to Get Ripped like a Superhero if You Are Overweight
If you are overweight and want to lose body fat, you need to create a calorie deficit of around 20% per day. For instance, a man weighing 80 kg should aim to consume 2,000-2,300 calories a day to lose weight. However, it's important to maintain muscle mass by continuing to lift weights and monitor your macronutrient intake (carbs, protein, and fat). Supplements like BCAAs and whey protein can also help during this cutting phase.
Chris Hemsworth’s Workout Plan
Chris Hemsworth follows a rigorous 5-day per week, 90-minute workout plan to maintain his godlike physique. However, beginners can start with a 3-4 day a week workout plan lasting about an hour per session. The following is a sample workout plan:
Day 1 – Upper Body (Push Focus)
Incline dumbbell press – 4 sets/6-8 reps
Flat bench press – 3 sets/8-10 reps
Cable crossover – 2 sets/13-15 reps
Arnold presses – 3 sets/8-10 reps
T-bar row – 3 sets/8-10 reps
1-arm dumbbell row – 2 sets/8-10 reps
Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each
Day 2 – Lower Body (Quad Focus)
Squat (front or back squat) – 3-4 sets 5 reps
Lunges – 3 sets/8 reps per leg
Leg extension – 3 sets/10-12 reps
Standing calf raises – 5 sets/15 reps
Day 3 – Upper Body (Pull Focus)
Chin-ups – 3 sets/6-8 reps (add weight when 8 reps with bodyweight are easy)
Barbell row – 3 sets/8-10 reps
1-arm dumbbell row – 2 sets/10-12 reps
Shrugs – 3 sets/12 reps
Arnold presses – 2 sets/10 reps
Lateral raises – 3 sets/15 reps
Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each
Day 4 – Lower body (ham/glute focus)
Rack pulls (pins below knees) – 4 sets/5 reps
Lunges – 3 sets/do 8 reps per leg
Dumbbell swings – 3 sets/15 reps
Leg curl machine – 3 sets/15 reps
Standing calf raises – 5 sets/15 reps
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