Chris Hemsworth Thor Workout Routine at a Glance:
- Focuses on heavy compound lifts like squats, deadlifts, overhead press, barbell rows and bench press combined with kettlebell swings, box jumps and battle ropes for power and agility.
- Eats only protein-rich meals: Meats like chicken, salmon, beef, with brown rice and vegetables. Plenty of eggs daily and also multiple protein shakes.
- Chris’s Workout Products:
Massage Gun → Under Armour Apparel → Swisse Vitamins → Protein Powder → Electrolytes → Garmin Smartwatch →
Has Chris Hemsworth Always Been Shredded?
When Chris started acting at the age of 19 in Australia he had a skinny surfer build.
He had some muscle tone but was certainly not shredded.
You must already know it takes years of dedication and hard work to get the body Hemsworth had while playing Thor.
We’ll take a look at the exact workout routine and daily diet Hemsworth followed below…
…But first let’s check out some info about Chris:
- Avengers: Endgame (2019) – 8.4
- Avengers: Infinity War (2018) – 8.4
- Rush (2013) – 8.1
- The Avengers (2012) – 8.0
- Star Trek (2009) – 7.9
- Thor: Ragnarok (2017) – 7.9
- Furiosa: A Mad Max Saga (2024) – 7.5
- Avengers: Age of Ultron (2015) – 7.3
- Bad Times at the El Royale (2018) – 7.1
- The Cabin in the Woods (2011) – 7.0
- Net Worth: $130 million
- Height: 6ft 3″ (190.5 cm)
- Weight: 215 lbs (98 kg) when playing Thor
- Box Office: ~$14 billion (#16 All-time)
- Byran Bay Mansion:
- $34 million current value
- 10,000 sq-ft of living space
- 10 acres of beach-front land
- Centr Fitness App: 10 million users
Chris Hemsworth’s Thor Workout Routine & Diet Breakdown
Chris’s childhood friend, Luke Zocchi, is his full-time trainer and nutrition consultant.
Luke lives full-time in Byron Bay and receives a salary of at least $350,000 AUD/yr ($225,000 USD) to be all things health and fitness for Hemsworth. He has been his trainer since 2013/14. He is also a prominent contributor to Hemsworth’s fitness app – Centr Fit.
Aside from being close friends, Luke is also an ex-pro boxer and uses that experience to design workouts.
Wake Up & Go Surf
- Glass of ice cold water with electrolytes & vitamins. Many mornings Chris will wakeup early so he can get a surf in at sunrise. Before he loads up the ute he will have a pint of ice water with electrolytes & his multivitamin. Throughout the day he will drink 3 litres (0.8 gallons) of water. He has learned to focus more on hydration throughout the years.
LMNT – Zero Sugar Electrolyte Mix
Powder sodium, potassium, magnesium and natural flavors. Nothing else.
Swisse – Multivitamin
50 vitamins, minerals & antioxidants for energy, stress & immune support
- Drive 1 km to beach. Chris loads his surfboard in the back of his Toyota Hilux ute and drives 1 km to his local Byron Bay beach for a surf. He is so famous that even at this time there are paparazzi trying to get a photo of him. Surfing is a great workout. Paddling and then standing and adjusting works wonders for Hemsworth’s cardio and upper body muscular endurance. Many times he will take his kids with him and let them drive the Hilux ute on the back roads of Byron Bay.
1985 Toyota Hilux SR5
Hilux SR5 polycarbonate body kit for Pro-Line remote control cars
Meal #1: High Protein Breakfast
- Eggs. 5 – 6 eggs usually hardboiled for healthy protein and fats. Chris likes to keep dozens of hardboiled eggs in the fridge as it is a preferred snack of his and his family.
- Oatmeal. Bowl of oatmeal with a squeeze of honey for complex carbs.
- Avocado. A full avo and a slice of tomato from the garden to add fiber, healthy fats and nutrients.
- Smoothie. With protein powder, almond milk and berries.
Vital Performance – Protein + Collagen
25 g of whey protein & 10 g of collagen per scoop
Hemsworth’s Big Daily Workout
- This is his main workout. He also may do another workout later in the day and he often goes surfing first thing in the morning.
Monday: Back
- Bent-over rows (barbell or dumbbell): 4 sets of 8-12 reps
- Pull-ups or lat pulldowns: 4 sets of 8-12 reps
- Seated cable rows: 3 sets of 10-12 reps
- Face pulls: 3 sets of 12-15 reps
Tuesday: Chest
- Barbell bench press: 4 sets of 8-12 reps
- Dumbbell flys (flat or incline bench): 3 sets of 10-12 reps
- Push-ups (weighted or standard): 3 sets to failure
- Cable chest flys: 3 sets of 12-15 reps
Wednesday: Legs
- Squats (back or front or both): 4 sets of 8-10 reps
- Walking lunges (dumbbell or barbell): 3 sets of 20 reps)
- Leg press or step-ups: 3 sets of 10-12 reps
- Hamstring curls: 3 sets of 12-15 reps
Thursday: Arms & Shoulders
- Dumbbell bicep curls: 3 sets of 12-15 reps
- Tricep overhead extension (dumbbell or cable): 3 sets of 12-15 reps
- Lat raises: 3 sets of 15-20 reps
- Shoulder press (dumbbell or barbell): 4 sets of 8-10 reps
Friday: HIIT
Functional circuit of 45 seconds at each station followed by 15 seconds rest and then move on to the next station (repeat 3 – 5 times):
- Kettlebell swings
- Battle ropes
- Box jumps
- Sled pushes
- Burpees
Saturday: Abs
Abs circuit repeated 3 – 5 times:
- Russian twists: 20 reps
- Plank hold: 60 seconds
- Leg raises: 15 reps
Sunday: Yoga or Swim
30 – 45 mins of either yoga or lap swimming.
- Yoga: 30 mins
- Swimming: 45 mins
Chris Hemsworth’s Favorite Workout Products
- Chris wears Under Armour workout clothing and shoes.
Under Armour – Apparel - Chris tracks his workout stats with a Garmin smartwatch.
Garmin Fenix 8 – Smartwatch- Chris will use a TheraGun massage gun before and after workouts as needed.
TheraGun Pro
Handheld deep tissue massage gun for post workout recovery & improved mobility
Meal #2: Mid-Morning Snack
- Protein shake. Chris will use a whey or plant-based protein powder. An almond or nut butter. And some fruit either banana, apple or berries. All this combined with some water for a perfect after workout smoothie.
Meal #3: Balanced Lunch
- Lean protein. Grilled chicken breast or turkey.
- Complex carbs. Brown rice, sweet potato or quinoa.
- Fiber and nutrients. Steamed broccoli, asparagus or spinach.
- Healthy fats. Olive oil or avocade.
Meal #4: Light Snack
- Quick protein and carbs. Varies between greek yoghurt, cottage cheese and tuna on rice cakes. Whatever Hemsworth feels like on the day.
HIIT or Cardio or Yoga (Only on Days He Doesn’t Surf)
- Workout #2. 4 days per week Chris will usually surf which is a great combo of cardio and muscular endurance. The other 3 days per week he does a workout #2.
- HIIT. If he chooses to do HIIT it will be 3 – 5 sets of 45 sec on 15 off kettlebell swings, battle ropes, box jumps, sled pulls and burpees.
- Cardio. If he chooses to do cardio it will be in the form of either lap swimming in his beautiful 50m infinity pool for 45 mins. Or a run on his local beach right at the water line.
- Yoga. If the day is calling for yoga Chris will do a 45 mins yoga session poolside soaking in some sunshine.
Meal #5: Dinner
- Quality protein. Grilled steak, salmon or chicken thighs.
- Vitamins and minerals. Roasted zucchini, carrots, bell peppers.
- Fiber and fat. Greens salad with olive oil and lemon.
Meal #6: Before Bed Snack
- Protein and fat. Either mixed nuts. Some dark chocolate. Or a casein protein shake.
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All Chris Hemsworth Workout Tools
LMNT – Zero Sugar Electrolyte Mix
Powder sodium, potassium, magnesium and natural flavors. Nothing else.
Swisse – Multivitamin
50 vitamins, minerals & antioxidants for energy, stress & immune support
Vital Performance – Protein + Collagen
25 g of whey protein & 10 g of collagen per scoop
TheraGun Pro
Handheld deep tissue massage gun for post workout recovery & improved mobility