Thor's, err, I mean Chris Hemsworth’s Workout and Diet

Chris Hemsworth’s Thor Workout

Chris Hemsworth used a 4 day on, 1 day off training split:

• Day 1 – Chest and Shoulders in the morning. Boxing and Abs in the evening.
• Day 2 – Back and Arms in the morning. Boxing and Abs in the evening.
• Day 3 – Surfing in the morning. Legs in the evening.
• Day 4 – Abs and cardio in the morning. No evening workout.
• Day 5 - OFF

Chest and Shoulders Workout

• Dumbbell Flyes – 3 sets of 12, 10 and 8 reps
• Barbell Bench Press – 3 sets of 12, 10 and 8 reps
• Bent Over Lateral Raise – 3 sets of 15, 12 and 12 reps
• Side Lateral Raise – 3 sets of 15, 12 and 12 reps
• Arnold Press – 3 sets of 12, 10 and 8 reps

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Back and Arms Workout

• Chin Ups – 3 sets of 15, 12 and 10 reps
• Deadlift – 3 sets of 10, 8 and 6 reps
• Barbell Curl – 3 sets of 10, 8 and 6 reps
• French Press – 3 sets of 10, 8 and 6 reps

Legs Workout – *Performed as a superset

• Leg Extensions – 3 sets of 10, 8 and 6 reps
• Leg Curls – 3 sets of 10, 8 and 6 reps
• Squats – 3 sets of 10, 8 and 6 reps

Abs Workout – Performed on Days 1,2 and 4
Performed as a circuit. Repeat each circuit three times. Rest in between circuits.

• Plank – 60 second hold
• Side Plank – 60 second hold
• Roman Chair Leg Raise – 20 reps
• Cable Crunch – 20 reps
• Oblique Crunch – 20 reps

Boxing Workout

• Speed Bag – 5 rounds, 3 minutes each.
• Focus Pads – 5 rounds, 3 minutes each.
• Jump Rope – 5 rounds, 3 minutes each.

*Rest in between each round.

Chris Hemsworth’s Thor Diet and Supplementation 

A main priority for Chris Hemsworth was adding more daily protein. Protein staples for Thor included:

• Steak
• Egg Whites
• Chicken
• Fish

Carbohydrates were based on time of day.

• Potatoes and rice were eaten earlier in the day.
• Broccoli and spinach were eaten at night.

Chris Hemsworth relied on the following supplements:

• Amino Acids prior to his workouts.
• Whey protein post-workout.

The Real Thor Workout and Diet

Chris Hemsworth used a 4 day on, 1 day off training split. The real Thor doesn’t take days off because he is a Norse god and is totally awesome.

• Day 1 – Lift Mjölnir, the Might Hammer of Thor. 50 sets of 50, 100, and 150 reps.
• Day 2 – Eat two oxen, chug two casks of mead.
• Day 3 – Swing Mjölnir, the Might Hammer of Thor. 50 sets of 50, 100, and 150 reps.
• Day 4 – Abs: Stare into mirror, Abs Assemble.
• Day 5 - Eat a school of salmon, all of Thyrm’s wedding cake, and chug two casks of mead.
• Day 6 - Hit things with Mjölnir.  50 sets of carnage.
• Day 7 - And on the seventh day God ended his work which he had made; and he rested on the seventh day from all his work which he had made (Genesis 2:2). 
  However, Thor is not a Christian god.  And on the seventh day, Thor deflowers a 100 virgins with the other “Mighty Hammer of Thor”.  Then he eats a herd of bison and washes it down with more mead, lots more mead.  (TwoScoops 2:2)