When Chris Hemsworth first appeared as Thor in the Marvel Cinematic Universe (MCU), his massive, muscular physique became a signature part of the character. Hemsworth didn’t just train for aesthetics—he needed size, strength, and athleticism to wield Mjolnir and embody the Asgardian god of thunder.
Over the years, he has bulked up, leaned down, and maintained his superhero shape across multiple films, adjusting his workout, diet, and supplements to fit each version of Thor. In this article, we’ll break down Hemsworth’s official workout plan, meal strategy, and the supplements he used to maintain his godlike physique.
Chris Hemsworth’s Thor Workout Routine
Hemsworth trained with Luke Zocchi, his longtime personal trainer, focusing on a high-volume hypertrophy program combined with functional movements. His training included:
- Heavy weightlifting – To build thick, powerful muscle
- Bodyweight & functional training – To stay athletic for action sequences
- HIIT & circuits – To maintain cardio endurance and keep body fat low
He trained 5-6 days per week, typically following a body-part split with some full-body conditioning sessions.
Weekly Training Split
- Monday: Chest & Back
- Tuesday: Arms & Shoulders
- Wednesday: Legs & Core
- Thursday: Rest or Active Recovery
- Friday: Full-Body Strength & Power
- Saturday: HIIT & Functional Training
- Sunday: Rest
Chris Hemsworth’s Thor Workout Plan
1. Chest & Back (Monday)
- Incline Bench Press – 4 sets x 6-10 reps
- Weighted Pull-Ups – 4 sets x 6-8 reps
- Dumbbell Flys – 3 sets x 10 reps
- Bent-Over Rows – 3 sets x 10 reps
- Cable Crossovers – 3 sets x 12 reps
- Deadlifts – 3 sets x 6 reps
2. Arms & Shoulders (Tuesday)
- Barbell Shoulder Press – 4 sets x 8 reps
- Lateral Raises – 4 sets x 12 reps
- EZ-Bar Bicep Curls – 3 sets x 10 reps
- Overhead Triceps Extensions – 3 sets x 12 reps
- Hammer Curls – 3 sets x 12 reps
- Face Pulls – 3 sets x 15 reps
3. Legs & Core (Wednesday)
- Back Squats – 4 sets x 8 reps
- Bulgarian Split Squats – 3 sets x 12 reps per leg
- Romanian Deadlifts – 3 sets x 10 reps
- Hanging Leg Raises – 4 sets x 15 reps
- Russian Twists – 3 sets x 20 reps
4. Full-Body Strength & Power (Friday)
- Power Cleans – 4 sets x 5 reps
- Kettlebell Swings – 4 sets x 15 reps
- Battle Ropes – 4 rounds x 30 seconds
- Medicine Ball Slams – 4 sets x 15 reps
5. HIIT & Functional Training (Saturday)
- Sled Pushes – 5 rounds x 40 meters
- Box Jumps – 4 sets x 12 reps
- Agility Ladder Drills – 5 rounds
- Farmers Walks – 3 sets x 30 meters
Chris Hemsworth’s Thor Diet Plan
To maintain his 220+ lb muscle-bound frame, Hemsworth followed a high-protein, clean-carb, and healthy fat diet. His caloric intake was around 4,500-5,000 calories per day when bulking for Thor.
Daily Meal Plan
Meal 1 (Breakfast):
- 6 whole eggs
- Oatmeal with honey and berries
- Avocado
Meal 2 (Post-Workout):
- Protein shake with banana and almond butter
- Handful of mixed nuts
Meal 3 (Lunch):
- Grilled chicken breast
- Quinoa and roasted vegetables
- Mixed greens with olive oil
Meal 4 (Snack):
- Greek yogurt with honey
- Handful of almonds
Meal 5 (Dinner):
- Grass-fed steak or salmon
- Sweet potato
- Steamed asparagus
Meal 6 (Evening Snack):
- Casein protein shake
- Dark chocolate and walnuts
Supplements Chris Hemsworth Used for Thor
Hemsworth used key supplements to fuel his intense workouts and muscle recovery:
- Whey Protein Isolate – Helps with post-workout muscle repair
- Casein Protein – Slow-digesting protein for nighttime recovery
- Creatine Monohydrate – Boosts strength and muscle endurance
- BCAAs (Branched-Chain Amino Acids) – Supports muscle growth and recovery
- Multivitamins – Ensures all micronutrient needs are met
- Omega-3s – Supports joint health and reduces inflammation
- Glutamine – Aids in muscle recovery and immune function
How Chris Hemsworth’s Training Changed Over the Years
Across multiple Thor movies, Hemsworth adjusted his training and diet depending on the version of the character:
- Thor (2011):
- Focused on heavy weight training and bulking up fast
- Ate tons of protein and complex carbs
- Looked massive but slightly bulkier
- Thor: The Dark World (2013) & Ragnarok (2017):
- Kept leaner, more defined muscle
- Added functional training and agility work
- Reduced calories slightly to maintain a shredded look
- Thor: Love and Thunder (2022):
- Became his biggest & leanest yet
- Trained with even more intensity
- Focused on functional strength & endurance
Final Thoughts
Chris Hemsworth’s Thor transformation required relentless training, strict dieting, and hardcore dedication. By lifting heavy, eating clean, and staying consistent, he sculpted a superhero physique that became one of the most recognizable in Hollywood.
Want to train like Thor? Follow this workout, stay disciplined, and unleash your inner god of thunder!
