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

The step-by-step blueprint 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 superheroes 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.

My Superhero X12 program is designed to help you lose weight, build muscle, and get ripped like Thor. It’s one of the only step by step blueprints created to help you build a Hollywood Superhero physique.

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

181 thoughts on “Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked”

  1. Can this be done or modified with just a weight bench and 2x 52lbs adjustable weight dumbbells? I know anything is better than nothing but I have limited space to store/use workout equipment and the gyms around here are always so packed.

  2. Hi Kieth

    I’m 5’11 and around 192lbs, at 16% body fat. I want to trim down to around 12% body fat whilst still building a good amount of muscle. I know I need to be consuming 0.8 grams of protein per pound of weight, but do you recommend a calorie deficit to reduce my body fat? If yes, then how many calories a day should I be consuming? I was thinking 1,500 – 2,000??

  3. Hey
    Iv been working out for some time now and have packed on a decent bit of muscle. I’m about 6′ 190lbs. My flat bench is at 275 for 5 reps. I like the way my whole body looks except my chest, it just doesn’t quite pop like his and I can’t seem to figure out why. I continue to get stronger in that area but it doesn’t look to be growing at all. I mainly do dumbbell bench in sets 4 for 8-10 reps as heavy as I can. Any advice?

    • Try slowing down your reps and really focusing on the “squeeze” and contraction. Also change up your rep scheme if you’ve been working in a specific range for a long time?

  4. Can you do a Megan Fox and Candice Swanepoel training regimen for the ladies out there who strive for those body types? Seriously would be appreciated! THANKS! 😀

    • sure, but to be completely honest, it’s not that different than this workout. You simply focus on compound exercises and get stronger over time.

      Don’t have an ETA yet.

  5. Hey Keith,
    I’m 17, 171 cm tall and 70 kg.
    How long would I have to do this workout? After how long do you start too see some results?

    • You can stick with this for up to 12 weeks at least. Assuming you’re using good form and getting stronger, you should see some small results in 1-2 weeks. Remember, don’t expect miracles with ANY workout, it’s a long process.

  6. I eat a lot of protein but when I wake up on the next day I feel fat and my stomach increases. Do you think I should be eating less ? . I just want muscle and a bit of fat. But it feels like I’m getting both at the same time and it feels disgusting. It feels like I’m working out for nothing. I do not want to look like Chris I want to look like Taylor Lautner , but just a bit more muscle.

  7. Is it ok to do the exercises and just maintain a healthy varied diet or is the dieting aspect of this routine just as important as the food aspect?

  8. Hey man I am 21 old my height is 5’11 (180 cm) My weight is 65kg(143 pounds) my chest is 48 and West is 28 I have a decent chest from my teenage days but my arm are weak like they are only 12 inches I don’t have abs and I am not a advance lifter but I do go gym for 1 month in 6 months and I am doing it for last 3 years I never did abs workout because I think It will reduce my chances of being massive u know in every 10 person 1 is like who always wanted to be bigger in every physical aspect I am the one of them I do want abs but more than that I want to look bigger and better which is more important to me give me some suggestions if you can I am counting on you but remember this I don’t think I have good genetics like not my parents nor their parents had good genetics like all of them were Bellow 5’5 and all of them has no define body parts like chest arm back lags abs nothing so I think I also don’t parsue any good genetics too

  9. Keith- trying to understand the basic macro breakdown, can’t figure out how to calculate how many carbs that’ll be. Based on some quick googling in calories in the 3 it seemed like a lot of carbs, but most likely I just don’t know what I’m doing. Can you explain a bit further?

    • for example, if u need 2000 cals and are 200 pounds.

      – Protein (.8 grams): 200 * .8 = 160g
      – fat (20% overall cals): .2*2000 = 400 cals from fat = 400/9 = 44.44 g fat since there are 9 cals per gram of fat
      – Carbs (remaining cals): 2000 – 400 – (160*4) = 960/4 = 240 g from carbs.

      Yeah it can be confusing hah first time doing it.

      It is “a lot” of carbs in the sense that you’re eating more carbs than fat or protein. But that’s fine. Of course, this also isn’t set in stone. The macro guidelines, are just that, guidelines. As long as overall calories are in check, I’d worry more about that.

      Read this for macros –

  10. Hey Keith, I’m 17 and looking into working out. I’m around 5’9 and 125~ lbs. and live a pretty sedentary life style, I supposed you could compare my body to the stereotypical scrawny nerd with bad posture. I’ve never tried dieting or working out before and currently have a terrible diet. I’ll more than likely be on a budget when I go for this. My question is this: How much would you estimate the cost of the good diet for this? Are there any resources I could look at to see how and where to optimize my diet?


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