Chris Hemsworth is focusing on breathwork, sleep, meditation, and functional training in 2024.
Establishing and sticking to a workout program is vital to optimizing your health and fitness. When selecting the most suitable program, it’s crucial to consider your physique and objectives. Following this, it becomes essential to identify the appropriate exercises for each muscle group and strategically incorporate them into your weekly routine. And who better to learn from than the mighty superhero Thor, portrayed by the chiseled Chris Hemsworth, who embodies strength and power from head to toe?
In this post, we delve into the fitness regimen of one of Hollywood’s top-grossing actors. Hemsworth’s movie roles have simultaneously required a mix of size, conditioning, aesthetics, and performance. So whether you’re looking to get in better shape or improve your physique’s appearance, Thor’s workout plan is one to look into.
About Chris Hemsworth
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Since Chris Hemsworth played Thor in the Marvel movies and starred in films like Extraction, people have been paying attention to his physique. The Australian actor has, however, always been athletic. He primarily played Aussie rules football but dabbled into many other sports growing up.
As a result of this, fitness has always been a part of Chris Hemsworth’s life. You’ll find multiple workouts and body part training by him. This is also evident in many of his movie roles, which require great physical prowess.
However, while training for Thor in 2011, Chris Hemsworth had to take his physique to the next level. He knew that he would have to take on the persona of a real-life superhero, so he took his up a notch. Hemsworth also has great genetics, as shown in his younger brother, Liam Hemsworth, so his body took well to the workouts.
Good genes can only take you so far, though, so Chris Hemsworth trains hard and smart to keep his physique in shape. The movie star emphasizes size, functional ability, and conditioning for his workouts. Let’s look at his training routine below.
Chris Hemsworth’s Thor Workout
Chris Hemsworth’s training is split into muscle building and functional training, which he does a mix of most days. He utilizes many free-weight compound movements, which are effective for strength and muscle growth. Hemsworth does split training but supplements these with full-body circuits as part of his program.
Chris Hemsworth’s Thor Muscle Building Workout
This Chris Hemsworth routine is a five-day split that will have you hitting each muscle group once every week. The short and intense workouts use compound movements with heavy weights and moderate to high volume. Hemsworth also does functional movements, just like Jason Momoa, throughout the week and has two rest days. This study on 21 trained men shows that while total body training might be appropriate for increasing strength, split training is more optimal for inducing muscle growth (1).
Day 1 – Back
| Exercises | Sets | Reps |
| Pullup | 5 | 25, 15, 12, 10, 10 |
| Deadlift | 3 | 8-12 |
| Hammer Strength Iso Row | 4 | 12 |
| Dumbbell Row | 4 | 12 |
| Back Extension | 4 | 25, 20, 15, 15 |
Day 2 – Chest
| Exercises | Sets | Reps |
| Barbell Bench Press | 8 | 12, 10, 10, 8, 8, 4, 4, 4 |
| Incline Dumbbell Press | 4 | 12 |
| Hammer Strength Machine Chest Press | 4 | 15 |
| Weighted Dip | 4 | 10 |
| Cable Fly | 4 | 12 |
Day 3 – Legs
| Exercises | Sets | Reps |
| Back Squat | 7 | 10, 8, 6, 5, 4, 3, 3 |
| Leg Press | Dropset | Failure |
| Bodyweight Walking Lunge | 4 | 20 |
| Single Leg Curl | 3 | 20 |
| Standing Calf Raise | 3 | 20 |
Day 4 – Shoulders
| Exercises | Sets | Reps |
|---|---|---|
| Overhead Barbell Press | 7 | 10, 8, 6, 5, 4, 3, 3 |
| Dumbbell Arnold Press | 4 | 12 |
| Barbell Shrug | 4 | 12 |
| Dumbbell Side Raise | 3 | 12-15 |
| Dumbbell Front Raise | 3 | 12-15 |
| Dumbbell Rear Delt Raise | 3 | 12-15 |
Day 5 – Arms
| Exercises | Sets | Reps |
| Barbell Curl | 10 | 10 |
| Barbell Skull Crusher | 3 | 10 |
| EZ Bar Preacher Curl | 3 | 10 |
| Lying Dumbbell Triceps Extension | 3 | 10 |
| Hammer Curl | 3 | 12 |
| Cable Rope Triceps Pressdown | 3 | 12 |
| Barbell Wrist Curl | 3 | 20 |
| Barbell Reverse Grip Wrist Curl | 3 | 20 |
Functional Training Routine
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For functional training, Chris Hemsworth switches between about four routines. He does circuits using a mix of bodyweight, kettlebells, medicine balls, and dumbbells as weight. Below are the routines.
Routine 1- Full Body Pump
For the full-body pump, you go four rounds with 30 seconds rest between rounds.
| Exercises | Reps |
| Pushup | 20 |
| Dumbbell Bent Over Row | 10 |
| Sit Through | 20 |
| 30 Seconds Rest | |
| Dumbbell Floor Chest Fly | 20 |
| Dumbbell Renegade Row | 10 |
| Mountain Climbers | 20 each side |
| 30 Seconds Rest | |
| Dumbbell Lunge | 10 each side |
| Dumbbell Floor Triceps Extension | 10 |
| Bear Crawl | 30 |
Routine 2 – The 200s
For the 200s, Chris Hemsworth aims to hit 200 reps of every exercise for a whopping 1000 reps.
| Exercises | Reps |
| Mountain Climber | 200 |
| Air Squat | 200 |
| Pushup | 200 |
| Flutter Kick | 200 |
| Sit Through | 200 |
Routine 3 – Bodyweight Workouts
You don’t use any equipment for the bodyweight workouts, so you can do this functional training anywhere. It also uses timing instead of reps. You are to hit two rounds with 20 seconds of rest between each exercise and a one-minute rest after the first round.
| Exercises | Duration |
| Bear Crawl | 40 |
| Switches | 40 |
| Triceps Push-up | 40 |
| Flutter Kick | 40 |
| Prisoner Squat | 40 |
| Mountain Climber | 40 |
| Burpee | 40 |
| Sit Through | 40 |
| Plank Jacks with Pushup | 40 |
Routine 4 – Ab Circuit
The ab circuit routine is for three rounds with 20 seconds rest between rounds.
| Exercises | Duration/Reps |
| Planks | 60 seconds |
| Hanging Leg Raises | 12 reps |
| Side Planks | 60 seconds |
| Toes To Bars | 12 reps |
Routine 5 – Upper Body Blaster
The upper body blaster consists of five exercises to be done in 20 minutes with 40-60 seconds rest between sets, except for the final plank with 30 seconds rest. Research shows that when your training goal is muscle hypertrophy, combining moderate-intensity routines with short rests of 30-60 seconds is most effective (2).
| Exercises | Sets | Duration/Reps |
| Pushup With Handles | 4 | 25 reps |
| Banded Lateral Raise | 4 | 12 reps |
| Standing Hammer Curl | 4 | 12 reps |
| Battle Rope | 4 | 50 reps |
| Plank | 3 | 1 minute |
Lifestyle Changes for 2024
On New Year’s Day, Chris Hemsworth updated fans on his plans for 2024 and some vital lifestyle changes. He shares that he intends to focus on breath work, sleep, meditation, and functional movements. Hemsworth also advocates making these changes one week at a time to ensure sustainability.
“For me, it’s with my Centrplan I’m going to put more breath work into my workouts, more meditations, and better sleep practices, and finally, more functional movements into my exercises. Doing lifestyle changes in small steps will help all of us live our best lives in 2024.”
Wrapping Up
Chris Hemsworth boasts one of Hollywood’s most enviable physiques, and it’s no surprise when you delve into his training program. As the founder of CentrFit, a health and wellness company, Hemsworth emphasizes the importance of optimal nutrition and provides tailored workouts.
Try this workout plan to experience an efficient workout program designed to help you build lean muscle mass in record time. This program enhances functionality while achieving muscle growth and superior conditioning. Soon, you’ll see results that showcase your hard work and dedication, just like Chris Hemsworth.
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References
- Bartolomei, S., Nigro, F., Malagoli Lanzoni, I., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of strength and conditioning research, 35(6), 1520–1526. https://doi.org/10.1519/JSC.0000000000003573
- de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
