Chris Hemsworth Thor 4 Workout - Strength Workout (2023)

Chris Hemsworth will reprise his role as Thor in the fourth installment of the Marvel movie franchise. For the role, Hemsworth had to get into tip-top shape, and he documented his rigorous workout routine on social media.

Hemsworth started his training with a four-week program that focused on strength and conditioning. He worked out six days a week, using a combination of weightlifting, cardio, and gymnastics exercises.

In order to get his Thor physique, Hemsworth then added in a two-week program of intense weightlifting. He worked out twice a day, seven days a week, and focused on big, compound lifts.

For the final two weeks, Hemsworth toned down his routine a bit and focused on maintaining his muscle mass. He worked out four days a week and did a mix of cardio, weightlifting, and Pilates exercises.

Thanks to his hard work, Hemsworth achieved the perfect Thor physique and is now ready to take on the role of the Norse god once again.

Table of Contents

  • 1 What was Chris Hemsworth workout for Thor?
  • 2 How many hours does Chris Hemsworth workout?
  • 3 Who trained Thor?
  • 4 Does Chris Hemsworth do push-ups?
  • 5 How did Thor get so ripped?
  • 6 Does Chris Hemsworth lift heavy?
  • 7 How do I get a body like Thor?

What was Chris Hemsworth workout for Thor?

Chris Hemsworth is known for his impressive physique, and for playing the role of Thor in the Marvel Cinematic Universe. So what was his workout routine for the role?

(Video) Chris Hemsworth THOR 4 Workout (ABSOLUTE FREAK)

Hemsworth started his training with a four-month pre-production phase, where he focused on increasing his muscle mass. His trainer, Luke Zocchi, said “We worked on a lot of general strength and hypertrophy stuff. We did a lot of weighted pull-ups, chin-ups, and dips to get his body ready.”

For the role, Hemsworth had to achieve a certain level of muscularity, but also maintain his athleticism and mobility. So his workout routine was designed to be both challenging and efficient.

Zocchi explained “We had a lot of fun with it, but it was also a very hard program to follow. It was three days on, one day off. The program was very high-intensity, with a lot of supersets and circuit training.”

Some of the exercises that Hemsworth performed during his workout routine include bench presses, squats, deadlifts, shoulder presses, bicep curls, and tricep extensions.

He would also perform cardio exercises such as running, cycling, and boxing, in order to improve his endurance and stamina.

Hemsworth’s diet was also very important, and he followed a strict high-protein, low-carbohydrate diet to help him achieve his desired physique.

So if you’re looking to get in shape like Chris Hemsworth, you can try following his workout routine and diet. But be prepared for a challenging and intense workout!

(Video) THOR 4 Chris Hemsworth WORKOUT MOTIVATION

How many hours does Chris Hemsworth workout?

Chris Hemsworth is one of the fittest actors in Hollywood. He has to be – he plays Thor, the Norse god of thunder, in the Marvel Cinematic Universe.

So, how many hours a day does Chris Hemsworth workout?

It’s tough to say for sure, but Hemsworth likely spends at least two hours in the gym each day.

That may seem like a lot, but it’s necessary to maintain Hemsworth’s impressive physique.

For example, Hemsworth’s Thor workout routine includes exercises like squats, deadlifts, bench presses, and bicep curls.

These exercises help him build muscle and stay in shape.

Hemsworth also follows a strict diet that is high in protein and low in carbs.

This helps him stay lean and healthy.

So, if you want to achieve a body like Chris Hemsworth, you’ll need to spend a lot of time in the gym and eat a healthy diet.

(Video) Thor: Love and Barbell | Chris Hemsworth Thor 4 Workout !

Who trained Thor?

There are many individuals who may have trained Thor, the god of thunder in Norse mythology. One possible candidate is Heimdall, the god who guarded the Bifrost Bridge. Thor was often required to cross the bridge in order to participate in battles, and it was Heimdall’s responsibility to ensure that Thor was prepared for any challenges that he might face. It is possible that Heimdall may have provided Thor with some training in the use of his hammer, Mjolnir.

Another possible trainer for Thor was his father, Odin. Odin was known for being a master of war, and he may have passed on some of his knowledge to his son. In addition, Odin was the one who gave Thor his hammer, Mjolnir. This may suggest that Odin had a special interest in Thor and saw potential in him.

There are many other possible candidates who may have trained Thor, including the god Loki and the Frost Giants. However, there is no definitive answer as to who specifically trained Thor. What is known is that Thor was a formidable fighter and was able to defeat many enemies through his skill and strength.

Does Chris Hemsworth do push-ups?

There is no definitive answer to this question as it depends on what you mean by “pushups.” If you are asking if Chris Hemsworth can do a traditional, military-style pushup, then the answer is probably no. Hemsworth is in great shape, but he is not jacked or ripped like some of the guys in the military. However, if you are asking if Hemsworth can do a pushup where his hands are on the floor and his feet are in the air, then the answer is probably yes.

How did Thor get so ripped?

In the Marvel Cinematic Universe, Thor is depicted as a powerful and muscular god. But how did he get so ripped?

To achieve his impressive physique, Chris Hemsworth followed a strict diet and workout regimen. He ate a high-protein diet and avoided sugar and processed foods. He also exercised regularly, doing weight training and cardio exercises.

By sticking to this regimen, Hemsworth was able to get in great shape and play the role of Thor convincingly. His impressive physique helped to make the character more believable and popular with fans.

(Video) Chris Hemsworth Arm Workout with Ross Edgley | Bicep Occlusion Training

So if you’re looking to get ripped like Thor, be sure to follow a healthy diet and exercise regularly. It may take some time and hard work, but it’s definitely worth it in the end.

Does Chris Hemsworth lift heavy?

Does Chris Hemsworth lift heavy?

There’s no one definitive answer to this question. Depending on what you mean by “heavy,” Hemsworth may or may not lift weights that are considered heavy for the average person.

That said, Hemsworth is definitely into fitness and takes his workouts seriously. He’s been known to lift some pretty heavy weights in the gym. In a 2017 interview with Men’s Health, Hemsworth said that he typically lifts around 270 pounds during his workouts.

So, if you’re looking to bulk up like Hemsworth, you’ll need to lift heavy weights. But, if you’re just looking to get generally fit, you can probably stick to weights that are a bit lighter.

How do I get a body like Thor?

How do I get a body like Thor?

In order to get a body like Thor, you need to engage in regular strength training and cardiovascular exercise. You should also focus on eating a healthy diet that is rich in protein and other nutrients. Additionally, you may want to consider using supplements to help you achieve your goals.

(Video) I Tried Chris Hemsworth THOR Diet

Strength training is essential for achieving the muscular physique of Thor. You should aim to do weightlifting or resistance training at least three times a week. Cardiovascular exercise is also important, as it will help to improve your overall fitness and reduce your risk of cardiovascular disease. Try to do at least 30 minutes of cardio exercise each day.

A healthy diet is important for obtaining the body of Thor. You should aim to eat plenty of protein, fruits, and vegetables, and avoid processed foods and sugary snacks. Supplements can also be helpful for reaching your fitness goals. For example, protein supplements can help you to build muscle, and omega-3 supplements can improve your cardiovascular health.

Ultimately, achieving the body of Thor requires hard work and dedication. But if you are willing to put in the effort, you can definitely achieve your goals.


How many hours a day does Thor workout? ›

To achieve his godlike physique in Thor, Chris Hemsworth has a 5-day per week, 90 minute workouts.

How much does Thor work out? ›

Chris more than likely trains 5-6 days a week for 1-2 hours a day and his workouts are as intense as it gets. If you want results, you need to put in an enormous amount of effort. Period.

What type of weight training did Chris Hemsworth do to prepare for Thor? ›

Hemsworth admits getting into superhero shape was hard work. “The kettlebell routines that Mike put me through were intense, partly because I'd never used them before but also because it's a heavy combination of cardio and weightlifting,” says the 32-year-old former Home & Away star.

How strong can Thor lift? ›

How high that strength level rises would vary in different comic books, but most classify Thor in the “Class-100” strength category, which means he can lift well over 100 tons without too much difficulty.

How long does it take to get a body like Thor? ›

On how long it takes on average to see "Thor"-like results: Anywhere from 2-3 months of prep. While the duo seem to have the workout down to a science, it's the food that Chris sometimes struggles with due to the amount of calories needed each day to compensate with all the heavy lifting.

Was Thor fat or muscular? ›

Thor is not fat in Norse mythology, but he was brawny. However, bodies that epitomized strength for early Germanic peoples are now considered overweight. So, the implication that Thor was fat reveals more about contemporary attitudes to bodies than it does about classical representations of the god.

Does Thor have a six pack? ›

Former professional strongman Thor Bjornsson is rocking a six-pack after losing more than 100 pounds. Hafthor "Thor" Bjornsson, the strongman still best known to many as The Mountain from Game of Thrones, has undergone a dramatic body transformation since retiring from professional strength sports.

What is the Thor diet? ›

Hemsworth typically enjoys a few bigger meals a day — like steak, chicken and fish or sweet potato with white rice — and then he turns to smaller meals like protein shakes in between. Zocchi, with the help of a chef, stays on set to make sure that Hemsworth eats at the proper times while filming.

How many kg can Thor lift? ›

Thor can lift well over 100 tons with no difficulty, he is in the so-called Class-100 strength category. This means he is in the same strength category as the Hulk, but we have seen in Thor: Ragnarok that Thor can catapult the Hulk to the other side of the room with ease.

Does Chris Hemsworth lift heavy? ›

Chris Hemsworth likes to stay in a good shape and when he has prepared to play Thor he put on 20 pounds of muscle weight. What is this? His workout features heavy weightlifting, bodybuilding, lighter fitness exercises, and resistance fitness routines. He works out 6 days a week.

How much weight did Thor lift? ›

Thor: 3,500 lb.

Can you gain strength 50? ›

It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.

How did Thor get so ripped? ›

Chris Hemsworth in Thor series and The Avengers series

Hemsworth worked for weeks with former Navy SEAL Duffy Gaver, using an old-school bodybuilding approach. Gaver had Hemsworth focus in on his arms and shoulders, and by the end of training, Hemsworth gained more than 20lbs of muscle.

How much weight can Odin lift? ›

Odin is the most powerful of the Asgardian gods. Possessing the massive energy source called the Odinpower, or Odinforce, Odin's physical abilities are augmented, including superhuman strength, lifting up to 75 tons, superhuman durability, and regenerative powers.

Is Thor physically stronger than Hulk? ›

Marvel Finally Confirmed Thor is Stronger than Hulk - Thanks to a Superman Twist. Hulk #8 revealed who was stronger and scarier between Bruce Banner's Jade Giant and Thor, with the explanation nodding to many Superman stories.

What is Iron Man's strength level? ›

Power scale: 9.5.

Iron Man was the only Avenger able to injure Thanos in "Infinity War" (until Thor nearly killed him), and he did it when Thanos had already collected four Infinity Stones.

Which Avenger can lift the most? ›

Hulk, Thor and Captain Marvel can lift so much more weight compared to the other Avengers. So let's see who lifts more : The Hulk attains his strength level when he is enraged. He possesses superhuman strength of the Class 100 level which enables him to lift in excess of 100 tons.

How did Chris Hemsworth get big arms? ›

Chris Hemsworth's ripped arms were iconic in his role as Thor in the Marvel Cinematic Universe. Hemsworth says he achieved these results by using blood-flow restriction in his arms. This technique can help boost muscle size, endurance, and recovery.

How fast did Chris Hemsworth gain muscle? ›

Building significant muscle in those conditions is very difficult. Once I finished 2 weeks of intense quarantine training, I had 8 additional weeks to get myself into Thor shape – essentially the best shape of my life. Chris decided he wanted to be in the best shape of his life for this version of Thor.

How long did it take Chris Evans to gain muscle? ›

Evans said he hit the gym four to five days a week for three months, focusing on two muscle groups per session. Evans told NBC's Extra that the trickiest part was eating right, since a lot of the food he had to eat were “bland pieces of chicken, rice, and meat”. Clearly, the training worked.

Why is Thor so heavy? ›

Thor's hammer is made of the fictional material Uru and weighs a measly 42.3 pounds. So while it's certainly heavy compared to a normal hammer, the majority of Thor's weight comes straight from his biological make-up and enhanced physique, meaning that if he tripped and fell, you wouldn't want to be under him.

How tall is Thor? ›

Considering Portman's Mighty Thor is often in scenes with the 6'3″ Hemsworth, it wasn't necessary to make them the same height, but getting Portman close was paramount.

How old is Thor? ›

After Thor encounters the Guardians of the Galaxy in a pivotal moment, he begins explaining how many foes he's fought over the years. To help illustrate his point more clearly, he reveals that he is 1,500 years old.

Who has the best abs ever? ›

Phil Heath

7X Mr. Olympia Phil Heath might get criticism these days for a distended stomach – but during the height of his reign he had the best sets of abs on the planet. Heath is known as the 'Gift' and we can vouch for the title.

How much muscle did Thor gain? ›

of Muscle for 'Thor'

What protein does Chris Hemsworth use? ›

Chris Hemsworth uses supplements such as pre-workout, whey protein, BCAAs, and vitamins and minerals to supercharge his workout efforts.

How many hours does rock workout? ›

His workouts begin with 30–60 minutes of cardio followed by his first meal, the “Power Breakfast.” After, he spends around 90 minutes doing strength training. According to the Rock's social media, the Rock's workouts are high intensity and involve heavy resistance.

Does Thor cardio? ›

You might think it's a joke, but cardio does in fact help Chris' muscles look more impressive, which is why the actor does it as a part of his fitness routine. He switches up between a quick dash on a treadmill or an intense assault bike session, although he's reported to be partial to the latter.

What is Superman's max strength? ›

In fact, the comics have put Superman's strength at a point where he's able to lift around 2 billion tons! To put that into perspective, the Empire State Building is only 365,000 tons!

What is Spider-Man's maximum strength? ›

According to several Marvel sources including The Marvel Encyclopedia, Spider-Man's maximum strength is being able to lift 10 tons.

Who can lift more Superman or Thor? ›

In terms of the power to lift and move large objects, Superman has a stronger edge against Thor. Thor may have been able to move objects that weigh as much as planets, but the Silver Age Superman not only pushed actual planets out of orbit all the time, but even went so far as to move entire galaxies on a whim.

Was Chris Hemsworth bigger for Thor 4? ›

Hemsworth said that he got larger than ever for the movie and credited it to "boredom" brought on by the COVID lockdown. "It was train, eat, train, eat. Nothing else to do," he explained.

Should you do weights first or cardio? ›

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.

How do you get abs like Chris Hemsworth? ›

He recommends performing the following circuit in full a total of five times, with 60 seconds of rest between rounds:
  1. Bird dog, 10 reps.
  2. Bicycle situps, 10 reps.
  3. Alternating Supermans, 10 reps.
  4. Scissor kicks, 10 reps.
  5. Butterfly situps, 10 reps.
  6. Medicine ball crunches, 10 reps.
  7. Crunches, 10 reps.
  8. Flutter kicks, 10 reps.
13 Sept 2022

Who can lift the most weight in Marvel? ›

Captain Marvel can lift 200 tons when in Binary mode—a hefty 400,000 pounds that is well over the combined lift of Cap, Iron Man, Widow, Black Panther, Scarlet Witch, Vision, Ant-Man, the Wasp, Doctor Strange, and Hawkeye.

How many tons can Hulk lift? ›


The answer; there isn't one. The amazing thing about the Hulk is that unlike nearly every other superhero ever created, the Hulk's strength has absolutely no upper limit. He can lift a commercial airplane – which weighs around 100 tons – when he is at his calmest; that's no problem for him.

Who is stronger Eddie or Thor? ›

Hafthor Bjornsson won boxing's heaviest ever fight, beating strongman rival Eddie Hall by unanimous decision on Saturday night.

At what age do muscles stop growing? ›

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

What age is best for muscle growth? ›

Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.

Can you get stronger after 70? ›

Heber says absolutely. In fact, new research published in the journal Medicine & Science In Sports & Exercise finds older adults who begin lifting weights after 50 may win the battle against age-related muscle loss. Palais started weight training to build bone mass.

What is Thor weakness? ›

While Thor's short temper has been well-documented, his determination is also a major weakness. Thor's determination is a weakness in that he keeps throwing himself at an adverse situation to the point of threatening his life.

Will Thor get thin again? ›

Chris Hemsworth's Thor will completely transform from Fat Thor in Thor: Love and Thunder, losing a whole lot of weight in the process, and potentially concluding a long journey that began with Fat Thor's Marvel Cinematic Universe outing in Avengers: Endgame.

Can Thor lift 100 tons? ›

Likewise, while Thor can “normally” only lift about 100 tons, he does possess a magic belt that can double his natural strength. He's been known to lift the Midgard Serpent, a creature said to weigh almost as much as the Earth itself, with the help of a mystical fishing pole.

Can Hulk lift Thor hammer? ›

Nope. Lifting Thor's hammer has nothing to do with physical strength, but whether someone is worthy. Thor, like Hulk, is ridiculously strong and even he was unable to lift the hammer when he became “unworthy”.

Why can't Thor lift his hammer? ›

Yes, in fact that is a major part of the current story line in Marvel. Thor learned a secret from Nick Fury and then the hammer fell from Thor's hands and he has been unable to pick it up since. The god of thunder now goes by the name Odinson and the mantle of Thor has been picked up by Jane Foster, much to Odin's ire.

Does Thor need to work out? ›

Yes he uses the ancient 'battle' workout method, wherein he build up muscles from fighting and not dying.

How long do marvel Actors Workout? ›

The Quote(s): “Three or four hours a day of just consistent, ass-kicking hard work,” Pratt told Men's Journal about dropping 60 pounds in six months when he was first cast as Star-Lord. “Chris' athleticism is amazing. He is incredibly disciplined and his work ethic is phenomenal,” said trainer Duffy Gaver.

Does Thor have to work out? ›

It's no secret that Thor is in incredible shape—and actor Chris Hemsworth clearly worked extremely hard to get fit enough to portray him. It is important to mention that Hemsworth logged some serious gym time to play Thor, and worked extensively with an elite-level trainer while preparing for the role.

Does Chris Hemsworth workout twice a day? ›

But maintaining his calorie intake is only part of Hemsworth's process, as consistent training is a key part to looking a-Thor-able. “It's just heavy weight lifting, training at least once a day, sometimes twice a day,” Zocchi said. “People are surprised you don't normally train over, like, an hour in a session.

How many can Thor lift? ›

Thor: 3,500 lb.

How do actors put on muscle so quickly? ›

Many actors who have described the bulking up process say they are reliant on being dedicated and disciplined. Their workout and lifestyle has to revolve around their training and wright gain program. They work alongside the best trainers and nutritionists who will assist them in anyway they can to achieve their goal.

How do actors get fit so fast? ›

Here are a few things you tend to see in common: Eating a lot more food. Taking protein shakes (here are three I recommend: Isopure, Beef Protein Isolate, Vega Chocolate Protein Powder ) Lifting weights (Here are 25 lb hex dumbbells I use, a 40lb adjustable dumbbell set, and a 16kg kettlebell to get started)

What is Thor's disability? ›

Thor's recent physical disability (a severed arm, which is soon "replaced" by a prosthetic arm) is presented as permanent and follows his loss of worthiness, which prevents him from lifting his mighty hammer; thus, he is captured by his enemy, who gleefully severs his arm.

Is strength twice a week enough? ›

Advice from the American College of Sports Medicine couldn't be simpler: it says that adults should perform strength exercises on all major muscle groups – legs, hips, back, abdomen, chest, shoulders and arms – at least twice a week.

Is 2 day training enough? ›

That said, 1 or 2 days a week will still get you benefits

Lifting just once a week is enough to get some benefit, according to trainers. “I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of TS Fitness.

Can we train 2 muscle a day? ›

The American Heart Association (AHA) recommend exercising each muscle group twice per week, while also resting for a minimum of 2 days between workouts. Anecdotally, this may also help with the mental factor of working out.


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