Chris Hemsworth’s (Thor) Workout Routine & Diet Plan – His 12-Week Workout Plan

Chris Hemsworth Workout Routine

Christopher Hemsworth is an Australian hunk and actor.

At age 38, he was born in Melbourne, Australia.

He has risen to fame rapidly with his good looks and acting ability, to be one of the highest-paid actors in the world.

He hit the Forbes’ World’s Highest-Paid Actors list in 2014, 2015, and also 2018.

Over the years he has had to change his hairstyle and body for several movies.

But nothing could have been more demanding than his role as the Marvel Avenger Thor.

That means he has had to keep his superhero shape in tip-top condition to do the things Thor could do!

Current Stats

  • Age: 38 years old
  • Weight: 215 lbs. when playing Thor
  • Birthday: 11 August 1983
  • Birthplace: Melbourne, Australia
  • Accolades/accomplishments:
    • Nominated for MTV best Hero award in the movie, Thor.
    • Nominated for the Teen Choice Awards Choice Movie Actor in the movie the Avengers.
    • Nominated The Dark World for Teen Choice Award Actor in the movie Thor.
    • Won the MTV Movie Award for Best Fight in the movie the Avengers.
    • Won the People’s Choice Award Action Movie Star for the movie Snow White and the Huntsman and the Avengers.
    • Won The Teen Choice Award Summer Movie Star: Male for the movies Snow White and the Huntsman and the Avengers.
    • Won People Magazine Sexiest Man Alive in 2014.
    • Performed in Season Five of Australia’s Dancing with the Stars, with dancer Abbey Ross.

Chris Hemsworth Workout Plan

Chris Hemsworth

Let’s get into the meat of the article…

Workout Principles

When it comes to Chris’ workouts, he is an absolute machine.

All his dieting and training methods are top-read articles.

Before getting the role of Thor, his workouts were mostly cardio-based, including surfing and flexibility work.

He says that the knowledge you acquire with your workout is very important; he claims he was doing things wrong at first.

He says he used to eat chicken breasts, huge steaks, and plenty of broccoli; but never felt great.

Nowadays, he eats a whole lot more of plant-based foods – and feels so much better for it.

He also listens to his body much more and puts in rest as well because stress can be a huge issue.

His training has been adapted to suit his needs.

His Training Methods

Chris uses Luke Zocchi, his long-term coach and friend.

Zocchi swears by two training methods for Chris, HIIT, and HIRT.

HIIT stands for high-intensity interval training. This method combines short working periods with a high work rate, and they can last from 10 minutes to 30 minutes.

HIIT is ideal for burning fat quickly.

HIRT is a variant of HIIT.

It stands for high-intensity resistance training.

It uses strength movements to get the heart rate spiked and muscles fired. It is designed to keep energy-burning long after the workout.

Workout Routine

Luke Zocchi says Chris doesn’t exercise for more than an hour at a time.

He says that Chris’ workouts revolve around very functional training and traditional bodybuilding methods.

Chris also found it better for his general well-being to do core and functional workouts.

“I now have a far greater range of motion and a stronger core. I do a lot more pull-ups and things like that, more high-intensity stuff and extra bodyweight moves.”

Apart from general weightlifting, he also does –

  • “Lots of timed battle ropes
  • Medicine ball throws
  • Kettlebells
  • High resistance bungee stuff
  • Timed bear crawls
  • Hanging raises”

Here’s his workout plan…

1) General weightlifting

  • Dumbbell rows – 4 sets x 15 repeats
  • Dumbbell bicep curl – 4 sets x 15 repeats
  • Dumbbell bench press – 4 sets x 15 repeats
  • Dumbbell bent-over rear fly – 4 sets x 15 repeats
  • Barbell wrist curl – 3 sets x 20 repeats
  • Barbell wrist curl (reverse) – 3 sets x 20 repeats
  • Barbell shrug – 4 sets x 12 repeats

2) Iron Circuit – Heavy

  • Barbell bench press – 3 sets x 5 repeats
  • Barbell squat – 3 sets x 15 repeats
  • Barbell deadlift – 3 sets x 5 repeats
  • Hammer curl – 3 sets x 5 repeats
  • Hammer strength chest press – 4 sets x 15 repeats
  • Standing military press – 3 sets x 8 repeats

3) Bodyweight Circuit

  • Front box jump – 3 sets x 10 repeats
  • Push-up – 3 sets x 15 repeats
  • Pull-up – 3 sets x 15 repeats
  • Sit-up – 3 sets x 20 repeats
  • Sit-through (timed)
  • Burpees – 5 sets x 10 repeats
  • Triceps dip – 4 sets x 10 repeats
  • Walking lunge – 4 sets x 20 repeats
  • Standing calf raise – 3 sets x 20 repeats
  • Bodyweight squat – 3 sets x 15 repeats
  • Hollow outs – 5 sets x 10 repeats
  • Plank w/ leg lift (timed)


Not many people enjoy cardio exercises, but they are necessary if you want to achieve a low body-fat percentage and look shredded, like Chris.

So Chris works cardio into his weight training.

He works in sprints on the bike or the treadmills and loves the assault bike.

Understanding also the value of combat sports and martial arts, Chris does boxing, wrestling, and Muay Thai.

He says being a superhero on the screen hasn’t been easy.

It requires hard work in the form of workouts and eating just right.

But Chris has a trainer who ensures that he adheres to the regime to stay in shape for his role as Thor.

Let’s see what Chris does –

1) He eats eight meals a day.

Chris’ eating plan isn’t just eating three healthy meals a day at breakfast, lunch, and supper.

Page Six interviewed Chris Hemsworth’s trainer, Luke Zocchi who confirmed that Chris eats more than he should, actually, so that he is bulked up for his role as Thor.

As Zocchi explains, Chris can then eat anything from six to eight meals a day! 

2) Every 2 hours, Chris is eating something

Chris ensures that he eats enough so that he can build muscle.

It has to be the right food though so that he does not become too sluggish to train.

For this purpose, he eats eight meals which he spaces at two-hourly intervals throughout the day.

There are no heavy meals; they consist of nothing more than 450-calorie meals which have been broken up into eight.

3) Every day he starts his day with a green shake

Chris wants to start his day off on the right foot.

To do that he drinks a green shake each day.

His green shake is made up of 5 to 6 different types of green veggies and leafy greens.

He also adds low low-glycemic fruits, nuts, seeds, fats, and small amounts of sea salt to help him balance his electrolytes.

The sea salts also help with glucose metabolism and nerve transmission.

4) Red meat is his fuel for enough protein

To make sure he gets enough protein and ensure his muscles benefit, Chris Hemsworth bulks up on meat.

He eats more red meat than usual.

He limits it to the daytime when he uses up more energy to digest the meat.

If he does train in the evening, he won’t object to a lamb chop after his workout.

5) During the day, he does heavy-lifting

It’s not only what he eats that helps Chris Hemsworth stay in shape to be Thor, it’s his heavy weight lifting as well.

He does this at least once a day and sometimes twice.

His trainer, Luke Zocchi, told Page Six that Chris also does HIIT workouts and boxing as part of his exercise plan.

Chris Hemsworth’s Diet

Sergio Perera is Chris’ chef.

He sees to it that Chris eats very well so that he can move well.

Chris works regularly with him when he needs to get into peak condition for certain roles.

Let’s check out Chris Hemsworth’s diet…


  • 8 am – Green power shake with protein added
  • 10 am – Bowl of yogurt with fresh berries, chia seeds, almonds, and honey
  • 12 pm – Has a workout
  • 1 pm – After-work-out shake: vegetable protein, BCAAs, ice water, and 1g of Vitamin C
  • 2:30 pm – 8oz of grilled chicken. He has a rocket salad with seeds, nuts, and salted apple, and sweet potatoes. There is also lemon and olive oil dressing.
  • 5:30 pm – Vegemite on 2 rice crackers with cherry tomatoes, and tuna
  • 7 pm – 8oz of white fish with grilled mushrooms with raw broccoli salad
  • 9 pm – Half a small papaya with yogurt and berries. Magnesium/zinc supplement


  • 8 am – Green power shake with protein added
  • 10 am – 3 fried eggs with 1 slice wholegrain toast with Vegemite and avocado
  • 12 pm – Workout
  • 1 pm – After-work-out shake: vegetable protein, BCAAs, ice water, and 1g of Vitamin C
  • 2:30 pm – 8oz of fillet mignon with grilled pumpkin salad. He also has cucumber, spinach, herbs, and ½-cup of steamed rice
  • 5:30 pm – Vegetable and chicken soup with barley
  • 7 pm – 8oz of white fish. Also, a leafy green salad with radicchio and balsamic dressing and mixed cruciferous vegetables
  • 9 pm – BCAAs with Magnesium/zinc supplement


  • 7 am – Green power shake with protein added
  • 9 am – A spelled wrap with 3 scrambled eggs on and tomato salsa
  • 11 am – Workout
  • 12 pm – Fresh tuna sashimi salad. Bitter, leafy greens with avocado and walnuts – ½-cup sushi rice
  • 3 pm – Frozen green bar – homemade (made from spinach, frozen and cooked cauliflower, spirulina, dates, chia seeds, bee pollen, banana, almond, cucumber, pumpkin seeds, and almond flour)
  • 6:30 pm – Grilled lamb chops, grilled zucchini, cauliflower mash, and roasted carrots
  • 9 pm – Yoghurt with some honey. BCAAs with magnesium/zinc


  • 8 am – An almond banana shake with vegetable protein added including added flax oil, a pinch of sea salt, and bee pollen
  • 10 am – Warm spinach. Also, a slice of spelled bread with 2 fried eggs
  • 12 pm – Workout
  • 1 pm – After workout protein BCAA shake
  • 2 pm – 6oz of grilled ribeye steak. Also a veggie salad with ½-cup of wild rice pilaf and grilled romaine
  • 4 pm – Beef jerky snack with dried fruit and nuts
  • 7 pm – Steamed snapper fish with onion, tomato, roasted Brussels sprouts, and a small baked potato with Greek yogurt
  • 9 pm – BCAAs and magnesium/zinc supplement


  • 8 am – Raw cacao and frozen berry shake with coconut oil, chia seeds, dates, and vegetable protein
  • 10 am – Savory porridge with olive oil and parmesan. 2 Poached eggs
  • 12 pm – Workout
  • 1 pm – After-work out shake
  • 2 pm – Sesame chicken salad with leafy greens, sprouts, and pickles. ½-cup steamed rice.
  • 5 pm – A homemade frozen green bar – see above.
  • 7 pm – 8oz of grilled mahi-mahi. With that, he has grilled asparagus, a non-dairy Caesar salad, and roasted tomato
  • 9 pm – BCAAs with magnesium/zinc supplement

Chris trains different parts of his body on different days. Over weekends he rests for recovery, enjoying fun activities like surfing and relaxing stretch sessions.

Chris Hemsworth’s Supplements & Recommendations

  • Amino Acids: Branched-chain amino acids (BCAAs) are essential to increase stamina, enhance the burning of fat, and also to decrease tiredness.
  • Whey Protein Powder: Because Chris needs a lot of protein, he consumes whey protein shakes every day – to build more muscle.
  • A zinc and magnesium supplement: This aids his muscles in recovering and keeps his body calm before he goes to bed.

Chris Hemsworth’s noteworthy recommendations

  • Watch his fitness app called Centr.
  • Chris has 3 golden rules for maintaining his body all year round:
    • “No equipment necessary.” Functional training doesn’t require weights, so a gym is not needed. Functional training includes movements such as lunges, squats, and push-ups.
    • Keep workout sessions short and sharp – no need to spend hours and hours in the gym. Also recommended are Pilates or yoga.
    • Rest days are important, they are essential. Just don’t overindulge.