Even if you’re not the hugest Marvel or Thor fan, you can’t deny that Chris Hemsworth has built an incredible physique.


What’s more impressive is that Chris wasn’t particularly muscular before playing the role of Thor. But he managed to transform himself into the God of Thunder we’ve been watching on the big screen for almost a decade now.


Let’s take a sneak peek into the workout responsible for his incredible transformation.


Chris Hemsworth’s Work Ethic and Workout


Unlike many actors, Chris Hemsworth stays in good shape year-round. Even if he’s not stepping on the Marvel filming set any time soon, he keeps the momentum of training which allows him to make necessary changes to his physique in record time.


When he’s away from his most notable role, Chris eats less, has more rounded workouts, and slims down. The actor has stated that he puts on about 20 pounds of muscle before playing his role as Thor.


To do that, he needs high volume training, lots of isolation exercises, plenty of repetitions, and less focus on anything else. Here’s the workout that makes it possible:

DAY 1 – Back

Pull-ups: 5 sets x 20, 15, 12, 10, 10 reps

Pushups: 5 sets x 20 reps

Hammer strength machine rows: 4 sets x 12 reps

Dumbbell rows: 4 sets x 12 reps

Swiss ball hyperextensions: 4 sets x 25, 20, 15, 15 reps


Day 2 – Chest

Barbell bench press: 8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps

Incline dumbbell bench press: 4 sets x 12 reps

Hammer strength chest press: 4 sets x 15 reps

Weighted dip: 4 sets x 10 reps

Cable flyes: 4 sets x 12 reps


Day 3 – Legs

Back squat: 7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press: 1 x drop set to failure

Walking lunges: 4 sets x 20 reps

Leg extension: 3 sets x 20 reps

Single-leg curl: 3 sets x 20 reps

Standing calf raise: 3 sets x 20 reps


Day 4 – Shoulders

Military press: 7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press: 4 sets x 12 reps

Barbell shrugs: 4 sets x 12 reps

Dumbbell lateral raise: 3 sets x 15 reps

Dumbbell front raise: 3 sets x 15 reps

Dumbbell rear delt flyes: 3 sets x 15 reps


Day 5 – Arms

Barbell biceps curl: 3 sets x 10 reps

Skull crusher: 3 sets x 10 reps

Ez-bar preacher curl: 3 sets x 10 reps

Dumbbell lying triceps extension: 3 sets x 10 reps

Dumbbell hammer curl: 3 sets x 12 reps

Rope press down: 3 sets x 12 reps

Barbell wrist curl: 3 sets x 20 reps

Barbell reverse wrist curl: 3 sets x 20 reps


Chris doesn’t mess around. There is plenty of volume for every muscle group with an emphasis on his upper body. The actor has repeatedly stated that he never works out much longer than an hour but that he goes hard during that time frame.


Having played Thor for about a decade now, Chris has raised the bar quite a bit, and the expectations are sky high. This gives him a lot of motivation to keep striving to be as close to comic book Thor as he can.


But It’s Not Just The Workout That Matters


Undoubtedly, consistent and hard training is the foundation of great results. But the 23 hours outside the gym matter, too. Chris has stated that his nutrition plays a huge role in gaining 20 pounds of muscle to play Thor.


The actor says that during the months leading up to shooting for Thor, he basically overfeeds himself on protein in the form of chicken, eggs, steak, tuna, and cottage cheese, as well as plenty of veggies, brown rice, and avocado.


Aside from that, plenty of rest, good sleep, and, of course, the right supplements make a huge difference.


It’s about building an identity, one of a fit person.


Sure, working out can be tough, but that’s barely 4% of the day. How you spend your remaining time and the way you see yourself matters just as much. At Fuego supplements, we understand this fully and have made it our goal to help people build the identity of a fit person with our supplements and apparel.


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