Chris Hemsworth Workouts & Muscles 💪

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!