Chris Hemsworth’s Workout

Last Modified Apr 22, 2025 23:13 GMT
Source: Instagram Chris Hemsworth

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

Source: Instagram

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

Source: Instagram

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

FAQs

A: Chris Hemsworth's fitness routine consists of a 5-day per week, 90-minute workout plan. The workout is broken down into the upper body (push focus), lower body (quad focus), upper body (pull focus), and lower body (ham/glute focus).
A: Chris Hemsworth's workout plan includes exercises like incline dumbbell press, flat bench press, cable crossover, Arnold presses, T-bar row, 1-arm dumbbell row, lunges, leg extension, standing calf raise, chin-ups, barbell row, shrugs, lateral raises, bicep curl, tricep extension, and dumbbell swings.
A: Chris Hemsworth works out 5 days per week, for about 90 minutes each day
A: Chris Hemsworth's diet is not mentioned in the article, but it is important to note that he likely follows a strict diet to support his intense workout regimen and maintain his physique.

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