Chris Hemsworth is best known for his massive Thor physique, but for Extraction and Extraction 2, he transformed his body to match the role of Tyler Rake, a battle-hardened mercenary. Unlike Thor, who required bulky muscle, Rake needed lean, functional strength, explosive speed, and combat endurance.
To prepare for the role, Hemsworth and his trainer Luke Zocchi shifted away from pure bodybuilding and focused on hybrid training, blending strength, agility, and endurance while maintaining a ripped physique.
In this guide, we’ll break down Hemsworth’s official workout, diet, and supplements, along with key insights into his Extraction transformation.
Chris Hemsworth’s Extraction Training Approach
How His Training Changed for Tyler Rake
For Extraction, Hemsworth had to:
✅ Drop excess bulk from his Thor physique
✅ Improve speed, endurance, and mobility for fight scenes
✅ Train for stunt-heavy combat sequences
His workouts included:
- Bodyweight & functional training
- Explosive plyometrics & HIIT
- Combat & tactical drills
- Endurance & agility work
Weekly Workout Plan
- Monday: Strength & Functional Training
- Tuesday: Mobility, Endurance & Fight Training
- Wednesday: HIIT & Combat Drills
- Thursday: Strength & Core Training
- Friday: Speed & Agility Work
- Saturday: Full-Body Circuit
- Sunday: Active Recovery
Chris Hemsworth’s Extraction Workout Plan
1. Strength & Functional Training (Monday)
- Deadlifts – 4 sets x 6 reps
- Pull-Ups – 4 sets x 8 reps
- Kettlebell Swings – 4 sets x 15 reps
- Box Jumps – 3 sets x 12 reps
- Hanging Leg Raises – 3 sets x 15 reps
2. Mobility, Endurance & Fight Training (Tuesday)
- Dynamic Stretching & Mobility Work
- Sled Pushes – 5 rounds x 40 meters
- Heavy Bag Punches & Kicks – 4 rounds x 2 min
- Jiu-Jitsu & Tactical Training
3. HIIT & Combat Drills (Wednesday)
- Battle Ropes – 4 rounds x 30 sec
- Sledgehammer Slams – 3 sets x 15 reps
- Burpees – 3 sets x 15 reps
- Bear Crawls – 3 rounds x 15 meters
- Gun & Knife Combat Training
4. Strength & Core Training (Thursday)
- Front Squats – 4 sets x 8 reps
- Turkish Get-Ups – 3 sets x 8 reps per side
- Russian Twists – 3 sets x 20 reps
- Hanging Windshield Wipers – 3 sets x 10 reps
5. Speed & Agility Work (Friday)
- Sprint Intervals – 6 rounds x 40 meters
- Agility Ladder Drills – 5 rounds
- Medicine Ball Slams – 3 sets x 15 reps
- Jump Rope – 3 rounds x 1 min
6. Full-Body Circuit (Saturday)
- Deadlifts – 4 sets x 6 reps
- Kettlebell Snatches – 4 sets x 12 reps
- Bear Crawls – 3 sets x 20 meters
- Tire Flips – 3 sets x 12 reps
7. Active Recovery (Sunday)
- Yoga & Mobility Work
- Swimming or Light Cardio
Chris Hemsworth’s Extraction Diet Plan
For Extraction, Hemsworth ate for performance rather than sheer size. His diet included:
✅ High-protein meals for muscle recovery
✅ Healthy carbs for energy
✅ Healthy fats for brain function & endurance
Daily Meal Plan
Meal 1 (Breakfast):
- Scrambled eggs with spinach
- Avocado on whole-grain toast
- Black coffee
Meal 2 (Post-Workout):
- Protein shake with banana
- Handful of mixed nuts
Meal 3 (Lunch):
- Grilled chicken breast
- Brown rice
- Steamed vegetables
Meal 4 (Snack):
- Greek yogurt with honey
- Almonds and walnuts
Meal 5 (Dinner):
- Grilled salmon
- Roasted sweet potatoes
- Mixed greens with olive oil
Meal 6 (Evening Snack):
- Casein protein shake
Supplements Chris Hemsworth Used for Extraction
To support his intense training and recovery, Hemsworth used:
- Whey Protein Isolate – Helps with muscle recovery
- BCAAs (Branched-Chain Amino Acids) – Reduces muscle soreness
- Creatine Monohydrate – Boosts strength and endurance
- Omega-3s – Supports brain function and joint health
- Multivitamins – Ensures complete nutrient intake
- Electrolytes – Prevents dehydration during training
How Extraction 2 Training Was Even More Intense
For Extraction 2, Hemsworth had to step up his stunt work and fight choreography. His training included:
- Even more combat training (knife fights, tactical drills)
- Increased endurance workouts (longer HIIT sessions)
- More bodyweight training (for agility and quick movement)
Final Thoughts
Chris Hemsworth’s Extraction transformation was all about functionality, endurance, and power. By combining strength, agility, combat training, and strict dieting, he created a lethal, battle-ready physique fit for Tyler Rake.
Want to train like Extraction Hemsworth? Follow this plan and unleash your inner mercenary!
