chris hemsworth thor workoutEver since the first pictures of Chris emerged the online searches for Chris Hemsworth Thor Workout have goine into overdrive. Of course why would they not, who wouldn’t want a physique like that (both men and wome, for different reasons;) I think most of us were shocked when we saw the transformation Chris Hemsworth made for his role as Thor.

This website aims to healp you achieve you goals and discover the Chris Hemsworth Thor Workout that helped him gain over gain 20 pounds of rock solid ripped muscle in less than 3 months.

It all started when the director of Thor, Kenneth Branagh, told Chris to put on as much muscle mass as possible to portray his role as Thor as he wasn’t big enough. In a funny turn of events, 3 months after he had said that, the director told Chris that he was too big, and he needed to cut back. It was even more evident that he had gone abit too big when the costume he had to wear for Thor didn’t even fit him.

The Exact Chris Hemsworth Thor Workout Revealed!


We’ll aim to cover the core of the Chris Hemsworth Thor Workout in this post so you know the exact strategies that he used to bulk and get big, followed by how he shred that bulky frame to reveal the amazing phsyique underneath.

Chris Hemsworth Thor Workout -  Step 1: Bulking Up Time

In order to bulk up from his slim surfer body physique Chris concentrated on on compound training. The compound exercises are known for adding size as they are the ones that give you a massive (steroid like) testosterone boost when you do them. Compound muscle training is when you train more than 1 muscle group at a time like you normally do in isolated exercises e.g like the bicep curl.

The best 3  Compound Training exercises are:

  • 1. Squats
  • 2. Deadlifts
  • 3. Bench Press

These exercises are great for adding bulk to your frame but the downside is that they make your body more round and curvy as opposed to sharp and cut as you would want it to be.

Unfortunately for Chris he didn’t fit into his Thor costume and was told that he had 3 weeks to lose the bulk.

Chris Hemsworth Thor Workout – Step 2 : The Shrink Wrap

Chris used a common technique in Hollywood, called “The Shrink Wrap Effect”. Other stars that have used this technique include Taylor Lautner (Twilight: New Moon) and Brad Pitt.

The Shrink Wrap Effect works by tightening your skin around your muscles. Here’s a video explaining The Shrink Wrap Effect:

chris hemsworth workout

This technique is one of those rare ones that gets results fast.

So to achieve the Shrink Wrap Effect, Chris reduced his rep range, resulting in fast tightening of the skin around his muscles, particularly his abs and arms, which you see in the film. Chris’ trainer insisted on using the Shrink Wrap Effect as soon as he knew Chris only had 3 weeks to get the results.

So if you’re wanting to look like Chris in Thor, what you want to do is lose body fat by going for smaller rep ranges. After this, you want to focus on sarcoplasmic growth.

Are You Tough Enough For The Chris Hemsworth Thor Workout?

So get pumped, if you follow the exact Chris Hemsworth Thor Workout as explained you too will be able to achieve the same results he did, and best of all, in under three months.

The only guide we have found to describe the Chris Hemsworth Thor Workout the best and have rave reviews can be found here.

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The Australian born actor Chris Hemsworth had already been seen in a few films before his role in Thor. However, the impact that he’s had since appearing as Thor has raised his profile greatly and the main reason for that is because of the amazing physique he has been able to build in such a short space of time.

He’s most well known role was probably in an Australian drama series called Home and Away. In that series Chris had a slim surfer dude physique which is totally opposite to the physique required for the superhero Thor.

He faced an almost impossible task off piling on over 20 pounds of rock solid muscle on to his slim frame in as little as 3 months. He couldn’t just eat anything, he had to make sure he looked awesome, so he had to be ripped as well as big.

Chris Hemsworth Workout – What did he eat?

In order to gain the amount of muscle mass that he needed to, Chris Hemsworth had to increase his calorie intake significantly. His diet mainly consisted of high quality proteing from foods such as chicken and eggs alog with supplemental protein from protein shakes.

The carbs he ate were all good clean low GI carbs and no those that raise the insulin and make you feel hungry after 20 minutes. It was also very important that he kept sugar consumption low and changed the recipes of his food so he didn’t get bored eating the same stuff daily.

He was essentially eating small meals every 2-3 hours rather than big meals that the body finds hard to digest and make full use of. He also had to make sure that he had intense workouts and had plently of sleep.

In an interview Chris Hemsworth mentioned that an important factor that most men usually forget when they’re trying to gain muscle mass is SLEEP. “All I did for the film was to eat, sleep and exercise”, he says.

What most people don’t realise is that it’s during sleep that the body recovers and grows and it’s also when alot of the natural human growth hormone is released. You’ve heard it from Chris Hemsworth direct, that trying to gain muscle mass without sleep and healthy eating habits will ensure only one thing and that is that you will FAIL.

The Full Chris Hemsworth Thor Workout

In order to get ready for his role as Thor and get the desired physique fast, Chris decided on training under the coaching of renowned personal trainer and fitness coach Michael Knight (not Knight Rider:)

He is well known for using unorthodox training methods that have proven to help his clients get into shape in quick time. These include kettlebells, tire flipping and suspension rope training along with a variet of other training exercises. These alternative training routines helped Chris train his whole body and achieve that massive ripped look.

You might think this workout was tailored specifically for athletes but the reality is that this type of training is great for real world fitness. If you just concentrate on weight training you can become very slow and the funtionality of certain exercises is only good for the gym and will not help you much in the real world.

The Chris Hemsworth Thor Workout is for those people who want to build an amazing physique but at at the same time a healthy body that can help in the day to day life.

Keep watching and we’ll be back with some more Chris Hemsworth Thor Workout tips in our next post.

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