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Chris Hemsworth "Thor" Workout Plan
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Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert
  • Gain Mass
  • Gain Strength
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64 ratings
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Thor Chest & Shoulders Workout (Morning) : Boxing & Abs Workout (Evening)

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 12 None
3 12 01:00
3 10 01:00
3 15 01:00
Plank   Video icon
3 00:01:00 None
3 00:01:00 None
3 20 None
3 20 None
3 20 02:00
5 00:03:00 None
5 00:03:00 None
5 00:03:00 None

Notes:

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

Thor Back & Arms Workout (Morning) : Boxing & Abs Workout (Evening)

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 12 01:00
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00
Plank   Video icon
3 00:01:00 None
3 00:01:00 None
3 20 None
3 20 None
3 20 02:00
5 00:03:00 None
5 00:03:00 None
5 00:03:00 None

Notes:

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

Thor Surfing Workout (Morning) : Legs Workout (Evening)

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 8 None
3 8 None
3 8 01:00
3 10 None
3 10 None
Squat   Video icon
3 10 01:00

Notes:

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

Thor Abs & Cardio Workout (No Evening Workout)

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Plank   Video icon
3 00:01:00 None
3 00:01:00 None
3 20 None
3 20 None
3 20 01:00
Running   Video icon
2.00 miles 00:13:00 None
Sprint   Video icon
3 3 01:00

Notes:

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Chest blue Shoulders blue Biceps blue Forearms blue Quads blue Calves blue Triceps blue Glutes blue Hamstrings blue Hipflexors blue Obliques blue Groin blue Abs blue Lats blue Outerthighs blue Traps blue Middleback blue Lowerback blue Calves orange Abs orange Shoulders orange Chest orange Obliques orange
8 Reviews
  • kylejr
    over 2 years ago #

    Gain good strength

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  • DColHockey13
    over 2 years ago #

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  • DColHockey13
    over 2 years ago #

  • prosborne
    over 2 years ago #

    I really like the ab workout and it has a pretty aggressive time schedule with all the super sets so i can easily finish it in the time I have in the morning. I really enjoy this workout.

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  • HigherLevel
    over 2 years ago #

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  • Uthgaard
    over 2 years ago #

    Are we sure the planks are supposed to be for 15 minutes? That's way too long, especially in the middle of a fast-paced workout. 3 sets of 15 minute planks would make the total workout over 2 hours long. But 15 seconds seems fairly low as well. Can someone verify and correct this?

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    • TylerS
      about 2 years ago #

      Uthgaard We had an issue with Plank times when we made some site upgrades, but it's been resolved!

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  • Phil_Rich
    about 2 years ago #

    1 question : should I really do the abs on monday and the next day too, before one day of then workout 3 don't have any so it goes 2 days later at work out 4, then sat-sun off... look strange to me for the abs... thanks for your tips guys !

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