Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked

Chris Hemsworth Thor workout

With Thor: The Dark World coming out soon, I thought it would be a great time to write about the Chris Hemsworth workout and the approach it takes to get a body like his.

Out of all the actors in 2012’s The Avengers (hulk notwithstanding), Chris Evans and Chris Hemsworth have the best physiques.

But what does it take to get a body like Hemsworth and why do so many guys fail the process.

Analyzing Chris Hemsworth’s physique

Taking a look at Chris Hemsworth’s physique, you’ll notice a few things off the back:

  • He has a very thick and husky look to him. Now don’t get me wrong, he doesn’t look super bloated or anything, but his overall physique is very thick and husky (yes it feels weird to type that out.)

Thor diet plan

  • He doesn’t have a super noticeable six pack, which is fine since he already has such great muscular development. My guess would put him in at about 10-12% body fat. In contrast, someone like Ryan Reynolds in Blade 3 would be about 8-10% body fat.
  • Hemsworth has an excellent shoulder to waist proportion. As I said before, the “perfect male body” is one where your shoulders are approx 1.61 times larger than your waist. It’s safe to say Hemsworth has hit this number perfectly. This allows him to get away from having slightly higher body fat levels while still looking great.
  • His arms are a noticeable highlight, possibly due to genetics in addition to intense training.

And just a forewarning, no matter how much you replicate Chris Hemsworth’s workout or diet, it’s highly unlikely that you’re going to build a physique that looks exactly like his. There are just too many factors (mainly genetics) that will prevent you from becoming a carbon copy of him.

So don’t worry if Hemsworth has a slightly arms than you. You mostly likely have a body part that’s more well-developed than him.

Why most guys fail to look like Chris Hemsworth

You fail for these reasons:

1) You’re skinny as a stick, maybe have a hint of abs, and fail to gain muscle because you refuse to eat more because you think it’ll squash your hopes of one day becoming an underwear model.

2) You’re overweight and believe you need to eat in a surplus to gain muscle but you don’t want to eat in a surplus because it’ll make you fat. Sucks, I know.

How do you overcome these 2 sticking points? I’ll show you below.


Quick note: Here are some other superhero workouts you might be interested in:

Stephen Amell workout for Green Arrow

Henry Cavill workout for Superman

Chris Evans Workout for Captain America


How skinny guys can get ripped like Thor

Chris Hemsworth was super skinny as well but look at him now.

If you think you’re eating a lot and you can’t gain weight, you’re probably not. Most people who eat a lot and can’t gain weight are typically people who don’t track their intake or only eat a lot “on occasion,” meaning they eat a lot at buffets or at parties but don’t really eat much the majority of their lives.

How to fix this: Track your intake. Get an app like MyFitnessPal or even a journal to write down everything you eat on a daily basis. Track calories, proteins, carbs, and fats. Buy a scale and weigh your food (at least initially) to get an idea of how much you’re really eating. Once you get a feel of how much you’re eating, you can ditch the scale and just eyeball stuff but measure stuff out at first. You’ll be surprised with how little you’re eating once you’re really tracking your intake.

Of course you also need a solid workout plan to go along with all this eating which I’ll provide. And at the bottom of this post I recommend a much more in-depth course for guys serious about building a body like Hemsworth.

How overweight guys can build a superhero physique

So if you want a body like Chris Hemsworth then you need to cut some fat before getting serious about building muscle.

Don’t worry, you’ll inadvertently build some muscle while cutting down, but just not as much a skinny guy bulking up.

Trust me, it’s much easier to gain muscle once you’re leaner. Plus, gaining muscle when you’re overweight is just going to lead to a sloppy, unconditioned look.

So read these posts on how to make weight loss as easy as possible:

And yes, you can do the same workout for skinny guys below, however it’ll be slightly modified.

The Chris Hemsworth workout

Alright, so let’s get to the meat of this article, the Chris Hemsworth workout plan itself.

And just so you know, this isn’t the “official” Chris Hemsworth workout so don’t get all bitchy on me and say “Keith, this isn’t the official workout, why should I listen to you!” His official workout is a bit excessive with 5-day per week 90 minute workouts which is slightly overkill for beginners.

Thor Body

The workout below is going to be a 4-day per week workout with each workout lasting approximately one hour.

This workout is more geared towards the beginner-intermediate, so keep that in mind. But if you were an advanced lifter you wouldn’t even be reading this, would you?

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 (can be front or back squat) – 3-4 sets 5 reps. Don’t worry if you rest more in between sets here.
  • Lunges – 3 sets/ do 8 reps per leg.
  • Leg extension – 3 sets/10-12 reps
  • Standing calf raise – 5 sets/15 reps

Day 3 – Upper body (pull focus)

  • Chin ups – 3 sets/6-8 reps. Once you can do 8 reps with your bodyweight only, start adding weight.
  • 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 raise – 5 sets/15 reps

In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule.

So it can look like this:

Workout schedule option 1:

Monday: Day 1, Tues: Rest, Wed: Day 2, Thrus: Rest, Friday: Day 3, Sat: Rest, Sunday: Day 4. Repeat on Tuesday and so on.

Workout schedule option 2:

Monday: Day 1, Tues: Day 2, Wed: Rest, Thrus: Day 3, Friday: Day 4, Sat: Rest, Sunday: Rest. Repeat on Monday

Chris Hemsworth diet: How to eat like a Norse God


“I feel as if I’ve been busy, but all I’ve been doing is eating all day.”

- Chris Hemsworth

If you want any chance of gaining a substantial amount of muscle without too much fat, you need to how much you’re eating.

Your food options should be a 80/20 split. So you should be eating whole nutritionally dense foods 80% of the time and whatever else you want  20% of the time.

And for quick reference, here are the calorie/macro guidelines you should aim for if you’re trying to gain weight:

  • Daily calorie intake: Your bodyweight in pounds * 16-18
  • Protein per day: At least 0.8 grams per pound of bodyweight
  • Fats per day: 20% of your calories
  • Carbs: Fill in the remaining calories with carbs

How to build the “perfect” superhero body

The workout I laid out above will help you build a super solid foundation of muscle.

Like I said before, the reason actors that portray superheros such as Chris Evans and Chris Hemsworth look so incredibly good is because of their proportions. They have really broad shoulders, a V taper back, and a tight waist. This “V-taper” physique is what a lot of guys consider to be the perfect body.

Programs like The Adonis Golden Ratio are perfect for getting this type of “perfect” body like this since they’re custom designed for your individual body type and starting point.

As always, I’ll answer ANY questions you have in comments section below. Let me know how I can help.


  1. Apingxh says

    Hi Keith,
    I’m 171cm, 73kg with about 18% body fat.
    I’m not so pro but keep exercising at least 6 years.
    (From 56kg > 75kg)
    Most of time I did weight lifting in gym within 50~60 mins for 3~5 times per week.
    My goal is to be Chris Hemsworth as possible.
    (I knew he gained muscle only 3 or 4 months for the movie.
    That’s why I felt so shamed.)
    I’ve read the article posted on the mensfitness.
    I want to follow its two phase plan,
    (8 weeks bulking > 4 weeks fat loss.)
    but stick to your workout routines and diet.

    Here are my questions:
    1. You mentioned “Daily calorie intake: Your bodyweight in pounds * 16-18″
    Is it before or after workout?
    Should I take more calories after workout to meet the goal?

    2. What’s the target of daily calorie intake for the phase 1 and 2?
    (especially for protein)

    3. Should I make any modification on the phase 2?
    Like adding more circuits and raising the reps?

    Thank you very much.

    • Keith says

      1. doesn’t matter, as long as you hit your calorie goal by end of the day.
      2. What phases? There are no phases.
      3. What phases are you talking about?

      • Apingxh says

        Hi Keith,
        In your article, you mentioned a link “with 5-day per week 90 minute workouts”. I’ve read about it and it also mentioned two plans.
        “Thor Workout part 1: eight-week bulking plan”
        (I called it phase 1)
        “Thor Workout part two: four-week fat-loss plan”
        (I called it phase 2)
        Thank you very much for answering.

          • says

            Hi there Keith,

            I have a couple of questions about obtaining the Chris Hems-worth body.. I am in my 40’s old, 6’ft, 5 inches tall and i weigh 341 lbs .I want to get the Chris Hems worth body. I want o pursue a career in acting, but definitely need to change my body i have worked out in the past but have not bee active enough over the past i year. I plan on doing the workout on my own and my gym in my apartment complex. How long should i plan to reach this goal?

            I work in the restaurant business so i m free all day up until 4 pm before I head to work. I typically work from pm to 11:30 pm I ‘m around food at work but i don’t have an issue with snacking ..mine was just nutrition and having a set meal program to follow through the course of the day. I wanted to know if you give me at set time schedule of when and what to eat through the course of the day?

            Also I wanted to know what weights i should use for my perfect superhero body. Please let me know.
            thanks reggie

            Should i get a trainer or can i do this on my own?

          • Keith says

            I’d honestly give it 12 months.

            Sorry man I can’t give you a step by step meal plan, its just so complex to do since there are so many variables involved. I can help guide you a bit though, so email me if you have more questions.

            The weights are relevant to the weight you’re moving, so higher reps mean lighter weights and vice versa.

  2. bob says


    ive never seen such an amazing website that helps us out.
    really tnx, but say that i do the chris hemsworth routine, what would be a good warming up? especially for the upper body and arms

    • Keith says

      Thanks bob.

      You would simply warm up with a lighter weight of course, but don’t go to failure when warming up.

  3. kite says


    i want to know if its okay if i do the upper body push on monday, the uper body pull on wednesday and the push again on friday. the week after pull, push , pull ofcourse. wont this hurt the body/ tendons?

  4. Taylor says

    Hey Keith,

    Great article. Read a few of your links you posted in here regarding fat loss and I love how you tell it like it is. I agree on all accounts.

    I’ve tried a few workouts recently, but this one is the most appealing due to the simplicity (not easy, but simple) I’m 6’4″, 240lbs with little muscle. However I’ve been told by multiple trainers that I have a frame that is exactly like you described as the “perfect body” but sadly, I’ve been a lazy frick and I’m overweight and am sitting here with a frame that could be potentially near perfect. After reading this, I’m pretty fricking pumped to do this till I get what I want to see.

    My question for you is, how long does a routine like this usually have to go for? Or is it a “work until you look good” kinda deal?

    Thanks man,

    • Keith says

      You’ll probably see results in a few weeks but as for when you’ll reach your end goal, that’s impossible to say. Just keep doing it until you’re happy with how you look.

  5. says

    Very well put together plan of attack, Chris Hemsworth sure got big for this character.

    Also, I’ve found that the push/pull setup for a workout works good for gaining lean muscle.

    Nice blog!

  6. says

    hi there Kith .thank you so much for answering my question about obtaining the superhero super body like Chris Hemsworth. I wanted to know which should i begin with cardio mixed with weights or all cardio and how long would you suggest my cardio training be for?
    what woudl suggest my workout schedule be ..daily i mean many days a week ans sucj?

    • Keith says

      You don’t need cardio.

      The workout is 4x per week. Did you read the article? It’s all in there.

  7. Jonathan says

    Hey Keith.

    Was just wondering if you would recommend this same plan for someone who is over weight and looking to lose fat and tone while gaining muscle mass?

    • Keith says

      Um it would require some heavy modification, mainly to your diet since you want to lose weight and build muscle at the same time which requires a lot of patience. You would essentially need to overeat on your training days and undereat on your off days.

  8. says

    Hello Keith, i have read through this article and am planning to undergo a body transformation following this routine. I am 180 cm tall and weigh 99.7 kg, i’m also not that athletic due to Asthma and slow metabolism, but i’ll make sure genetics doesn’t get in my way. That is why before i begin my 4 month transformation, i will try out these exercises and get used to them in the next 35 days. If i have any questions i’ll email them to you once every fortnight. i know this will require a lot of energy and time, but i’m willing to do so.

  9. Nick says

    I just found your website and it contains a lot of good information. I see that you have leg curls in this workout. I am a competitive athlete so I speak with a lot of trainers, coaches, etc. I have always been told not to do leg curls as they can damage the body. Could you give your take on that? Thanks

  10. JW says

    I’m a 31 year old man. I’m just a touch under 6 feet tall. As a former athlete in high school, along with weight lifting in high school, I carry my weight differently than most people my weight. I currently weight 270lbs (down from 286lbs this summer). I have what could be classified as a large frame. Because of this, my goal weight is around 215lbs. I’m not sure if any of that info is relevant, but thought I’d add it.

    I’ve heard a lot about lifting while losing weight, I’m trying to get my chest back and lose the fat tire I’ve amassed around my mid-section. My worry is accentuating the problem areas with the bulging muscle under the fat, what’s your take?

    Lastly, what weights would you suggest for the workout you posted? I’m not lifting heavy currently. For example, 3 sets of 10-12 with 30lb dumbbells for Hammer Curls, Curls, and Incline presses.

    Thank you!

    • Keith says

      No building muscle under fat won’t make you look worse if that’s what you’re worried about.

      As for what weights to use, it differs for each person. Choose a weight where you can only lift the specified number of reps.

  11. Gary says

    How to get BIG: (no bullsh*t)





    Of course this can be sped up with the use or steroids OR this magical program that’s published above.

  12. DJ says

    Hi there im 28 yr old male im 6’2″ 205 lbs.. I really want to follow this program but im not sure where I fall on the skinny/over weight because I feel im average but I just would like to know where I should start. Im no stranger to fitness I played ice hockey for 8 yrs and a fireman for 6.. the last 2 years I have been off tho and only been active in my physical job as home remodeling. … thanks for your time..

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