Men's Fitness Online

When you think of Chris Hemsworth as Thor, his godlike physique comes to mind. But while he may have the natural build and genetics of a demigod, even Hemsworth has to put in serious work to achieve the level of muscle and strength required for the role. Fortunately, he has his longtime friend and personal trainer, Luke Zocchi, to guide him through an intense and efficient workout regimen.

How Does Chris Hemsworth Train for Thor?

Chris Hemsworth’s workout routine is all about maximising results in minimal time. According to Zocchi, the sessions are limited to an hour a day, six days a week. Despite what many might assume, the transformation doesn’t involve marathon gym sessions.

“We would never train over an hour a day,” Zocchi explains. “Each session averages 45 to 60 minutes. People think we’re in the gym for hours on end, but that’s not the case. If you train with the right intensity, more than an hour is unnecessary and can even be counterproductive.”

The key to the Chris Hemsworth workout routine is balancing traditional weightlifting with functional fitness. This ensures Hemsworth not only looks powerful but also maintains agility and mobility.

A Peek Into Chris Hemsworth’s Daily Workout

Every session begins with functional bodyweight exercises like bear crawls, pull-ups, and squats to activate the muscles and improve mobility. This warm-up is followed by traditional weightlifting sets—usually four sets of 12 reps—focusing on different muscle groups. The workout concludes with functional core exercises and high-intensity movements to keep the heart rate up and burn fat.

A signature element of the Chris Hemsworth workout routine is the emphasis on intensity. Rest periods are capped at 60 seconds to maintain cardiovascular engagement throughout the session.

“We’re constantly moving,” Zocchi says. “This way, we’re burning fat, keeping the heart rate up, and maximizing results.”

Building Thor-Worthy Arms

Hemsworth’s arms are iconic, and Zocchi has crafted a special arm circuit to get them in peak condition. These 20-30 minute routines involve supersets, combining biceps and triceps exercises like straight bar curls paired with triceps pushdowns or standing dumbbell curls with rope pushdowns. To finish, isolation moves like seated incline curls and skull crushers ensure the muscles are fully worked.

Chris Hemsworth’s Diet Plan

The Chris Hemsworth workout routine wouldn’t be complete without a complementary nutrition plan. To bulk up for Thor, Hemsworth consumes 3,500 to 4,000 calories daily, spread across six meals every two to three hours. These meals prioritize protein, vegetables, and carbs to fuel his intense training sessions.

“It’s a clean diet, high in protein,” Zocchi says. “We don’t weigh food anymore because Chris knows his body so well, but we adjust based on how he’s looking.”

How Hemsworth Maintains His Gains

Preparation for Thor starts about three months before filming, with the hardest training sessions taking place during this period. Once filming begins, the focus shifts to maintaining the gains through smart, time-efficient workouts.

When Hemsworth isn’t preparing for a role, he trains about four days a week and indulges in his favourite pastime—surfing.

“He loves surfing,” Zocchi says. “When he’s not filming, it becomes more of a priority alongside his regular training.”

Train Like Chris Hemsworth

Zocchi has leveraged his experience with Hemsworth to create Twenty40, an online fitness program for busy individuals. The program features 20-minute bodyweight workouts that require little to no equipment, making it accessible for anyone looking to get fit without stepping into a gym.

“If I can teach you to train with no equipment, there’s no excuse,” Zocchi says. “You can work out anywhere—your backyard, your living room—and still get results.”

Get Inspired by the Chris Hemsworth Workout Routine

Whether you’re looking to bulk up like Thor or simply improve your fitness, the Chris Hemsworth workout routine proves that with the right plan, dedication, and intensity, you can achieve incredible results. Start small, train smart, and see where your journey takes you.