Out of all the Male actors currently in Hollywood, it’s hard to go past Chris Hemsworth if you’re looking for a great physique to model your training around.  Here’s why:

• He has a very thick and muscular look, not bloated, but the good kind of bulkiness.
• Although he doesn’t have a noticeable six pack every month of the year, he likely sits at around 10-12% body fat and has an ideal shoulder to waist proportion giving him that envious V SHAPE with his shirt off.
• His arms are definitely a sight! Probably due to winning the genetic jackpot PLUS a bunch of intense training.

Many men fail to get the Hemsworth look for two main reasons.  First, you are skinny as a stick, and fail to gain muscle because you don’t eat enough, perhaps due to a fear of getting fat.  Or second, you are currently overweight and despite wanting better definition around the mid-section, you continue to eat a surplus of energy each week making you even bigger.

But don’t throw in the towel just yet. In today’s blog, we give you the training tips you need to start training and looking like Thor.

If you are skinny and you want to GET BIGGER like Hemsworth

Chris Hemsworth was once very skinny but look at him now.  You might think that you eat a lot and yet you don’t gain weight.  But we believe this is not the case.  Most skinny people are those that eat a lot at parties or buffets, but they actually don’t eat much the rest of the time.

So how do we fix this? 

Start tracking your total calories using Apps like MyFitnessPal or by keeping a journal each day of what and when you eat, including drinks. As a simply guide = a man weighing 80kg should aim to consume 3,200 to 3500 calories a day to build muscle. If you also weigh your food once, this will help you get more accurate serving size for each meal and save time down the track.  In most cases. ‘hard gainers’ are usually surprised just how little they actually eat when compared to the more muscular athletes and Hollywood heavy weights.

Combine your increased food intake with a great workout plan 3-4 times per week and you will be well on your way to larger more muscular body shape like Thor.

If you are overweight and you dream of GETTING RIPPED like a superhero

If this is the case, you need to be in a caloric deficit of approx. 20% each day to help reduce body fat. For example: a man who weighs 80kg should aim to consume approx. 2000 – 2300 calories a day to lose weight. It’s important during a cutting phase to keep lifting weights and to closely monitor your three macronutrients Carbohydrates, Protein and Fat to ensure you maintain muscle mass. BCAAs and whey protein supplements can also assist during this phase.

The Chris Hemsworth Workout Plan

To achieve his godlike physique in Thor, Chris Hemsworth has a 5-day per week, 90 minute workouts.  But to get you started, we recommend you begin with a 3-4-day a week workout with each workout lasting about an hour.

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.
• 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

So, there you have it!

With a strategic high intensity workout, at least 3 days per week loaded with compound muscle movements PLUS carefully tracking your food each day to ensure you hit the correct caloric targets, you too can look like a Greek god. So, what are you waiting for…. Go get it!

Get some help with a food and training program to meet your goals

Trial Three 1on1 Personal Training experts with Sydney’s best coaches for just $30

Why not give our Intro Offer a try