Home / Celebrities / Losing Weight / Personal Training / Chris Hemsworth Thor Workout, Diet, Weight Loss, Body Stats

Chris Hemsworth Thor Workout, Diet, Weight Loss, Body Stats

Chris Hemsworth (DOB: 11 August 1983) is perhaps the only actor in recent memory who has successfully changed his body thrice within a span of 2 years for Thor, The Avengers, Rush, and Thor: The Dark World. The 33-year-old star bulked up for The Avengers, then lost weight to play Formula-1 world champion James Hunt in Rush, and again got into a Norse god-like shape for “Thor: The Dark World.” Here, we share how the Australian action hero managed to make this sudden transformation.

Chris Hemsworth Workout

Chris Hemsworth Body Measurements

Height: 6’3”; Weight: 190-209 lbs

Chest: 48”; Waist: 33”

Biceps: 16”

Chris Hemsworth Ripped

Chris Hemsworth Workout Routine

The key for Chris was to find out the best way to train and eat to achieve the desired results. For his role in Thor, the Aussie superstar trained in the gym under ex-Navy Seal Duffy Gaver. He used traditional bodybuilding techniques to strengthen Chris’s arm and shoulder muscles.

After filming “The Avenger,” Hemsworth shifted from weight lifting to cardio training in order to fit into the role of the Formula 1 driver. He revealed that shedding 30 pounds in just four months was a nasty thing, but he managed to do so with his constant cardio regimen and a strict diet. However, he re-installed the superhero physique by adhering to protein-packed diet and functional training.

Chris Hemsworth Body

Chris Hemsworth Workout Program

He spent about two hours in the gym every day and mixed up his weight exercises with boxing, plyometrics, CrossFit, martial arts, and more.

Bodyweight Circuit Training

  • Pullups (3 sets, 15 reps) for lats
  • Sit-Up (3 sets, 20 reps) for abs
  • Push-Ups (3 sets, 15 reps) for chest
  • Front Box Jump (3 sets, 10 reps) for hamstrings
  • Bodyweight Squat (3 sets, 15 reps) for quadriceps
Chris Hemsworth Biceps

Iron Circuit Training

  • Barbell Squat (3 sets, 15 reps) for quadriceps
  • Barbell Bench Press (3 sets, 5 reps) for chest
  • Standing Military Press (3 sets, 8 reps) for shoulders
  • Barbell Deadlift (3 sets, 5 reps) for hamstrings
  • Hammer Curls (3 sets, 5 reps) for biceps
Chris Hemsworth Thor Workout

Chris Hemsworth Workout Video

Chris Hemsworth Diet Plan

Weight Loss Diet

Hemsworth was on a calorie-deficit diet, comprising minimum amounts of carbohydrates and protein to burn off body fat. He ate plenty of vegetables and drank lots of water.

  • Breakfast: 2 coconut pancakes, 1 cup yogurt, 1 cup mixed berries, 1 cup black coffee, 2 liters water
  • Lunch: 2 eggs, 1/2 cup mushrooms, 1/2 cup spinach, 2 liters water
  • Dinner: Corn, bok choy, bell pepper, green beans, 2 liters water
  • Snack: Fruits
Chris Hemsworth Muscle
Chris Hemsworth Abs

Bulking Up Diet

Nutritionally, Hemsworth had to be efficient to look imposing as the God of Thunder. He had to be strategic with food, bulking up for 8 weeks and then gradually cutting down for a month or so. He ate brown rice, quinoa, fruits, and vegetables including lots of broccoli.

  • Breakfast: 1 cup oatmeal, 1 banana, 1/2 cup sultanas, fat-free milk, 4 egg whites, 1 egg, 50 g cheese, protein shake, orange juice
  • Brunch: Cottage cheese, turkey roll, mixed nuts, protein shake, yogurt
  • Snacks: Beef jerky
  • Lunch: 3 chicken breasts, 100 g brown rice, 1 cup broccoli, 1 cup kidney beans, 1 glass of fat-free milk
  • Dinner: 3 salmon fillets, 100 g quinoa, 100 g asparagus, a glass of fat-free milk, yogurt
  • Supper: 2 boiled eggs, 2 brown bread slices, protein shake
Chris Hemsworth Weight Loss
Chris Hemsworth Skinny

One thought on “Chris Hemsworth Thor Workout, Diet, Weight Loss, Body Stats

Leave a comment

Your email address will not be published. Required fields are marked *

Subscribe To Our Newsletter

Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.