Thor Workout and Diet -Chris Hemsworth


Thor is a fictional character, a superhero that appears in comic books published by Marvel Comics. The character, based on the Norse mythological deity of the same name, is the Asgardian god of thunder and possesses the enchanted hammer Mjolnir, which grants him the ability of flight and weather manipulation amongst his other superhuman attributes.

The 2011 film Thor, based on the character and comic, was directed by Kenneth Branagh and starred Chris Hemsworth as Thor. Hemsworth reappears as Thor in The Avengers and Thor: The Dark World as a part of the Marvel Cinematic Universe franchise. Thor placed 14th on IGN’s Top 100 Comic Book Heroes of All Time in 2011.


Hemsworth hit the gym with trainer and former Navy SEAL Duffy Gaver, who applied an old-school bodybuilding approach—with careful attention given to Hemsworth’s arms and shoulders.

Chris Hemsworth had a surfer’s body and lifestyle before landing the role as Thor. Thus, Hemsworth had a lot of bulking up to do. For eight weeks, the Chris Hemsworth workout revolved around three core workouts designed to increase muscle mass.

These workouts (Chest, Legs, Arms) are designed to increase muscle mass, before moving to a higher intensity workout, with kettlebells, to get cut. Duffy Gaver, who crafted the Chris Hemsworth workout for Thor, also threw in ab and cardio circuits to give him the Thor body he wanted.

There are no shortcuts.

“People see Chris and they think he was on steroids, but he didn’t touch a single substance,” Gaver says. “It was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor.”


Chris Hemsworth Thor Workout Monday = Chest/Back/Abs


Ab exercises:

Chris Hemsworth Thor Workout Tuesday = Legs

Legs exercises:


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Speaking about the challenge of creating the Chris Hemsworth workout, Duffy Gaver said:

“People want to be as powerful as a bodybuilder but at the same time be fast and look sleek and slender. Combining the two physical attributes isn’t so easy — it requires merging two different body types.”

Chris Hemsworth Thor Workout Wednesday = Abs & Arms

thor arms workout

Chris Hemsworth’s personal trainer, Duffy Gaver continues, talking about how Thor has to be muscular, yet sleek at the same time:

“It’s not impossible. New fads come along because the fitness industry has to reinvent itself and have something new for you to buy. But the human body hasn’t changed and really fit people have been around for a long time.”


Chris Hemsworth Thor Workout For Thursday = Chest/Back

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Duffy Gaver, the Chris Hemsworth workout personal trainer for Thor, says:

The basics still work: the same thing that got Arnold Schwarzenegger in shape 30 years ago still works today.

Chris Hemsworth Thor Workout For Friday = Legs & Abs

Legs exercises:

Ab exercises:


  • Chris Hemsworth would go Surfing (if you don’t surf, then you can perform burpees, which mimic the activity used during surfing.) Here’s a 12 minute cardio workout that mimics surfing.

Too Big For Thor: Switch to Kettlebells

After eight weeks of muscle building, the Chris Hemsworth workout had worked too well. He was too big for his costumes when it came time for filming. Although his director had told him to get as big as he could, Chris Hemsworth was told he was now too big.

In order to reduce his size, he tapped personal trainer Mike Knight of Art of Strength in order to get his body down to size for filming Thor. Mike Knight is known for his Kettlebell workouts, which are known to get you cut while maintaining muscle tone.

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Kettlebell Workouts

During his workouts, Chris Hemsworth got his heart rate up to 190 beats per minute, while under the supervision of trainer Mike Knight.

Chris Hemsworth Diet

In terms of what to eat, the Chris Hemsworth diet focused on lean protein and all kinds of produce. When Hemsworth got up to 235 lbs., he was eating 6000 calories a day.

  • egg whites
  • chicken
  • fish
  • steak
  • broccoli
  • spinach
  • potatoes
  • assorted vegetables
  • grains
  • nuts (including quinoa)
  • berries

Powers and abilities (of Thor in Marvel Comics)

Like all Asgardians, Thor is incredibly long-lived and relies upon periodic consumption of the Golden Apples of Idunn to sustain his extended lifespan, which to date has lasted many millennia. Being the son of Odin and the elder goddess Gaea, Thor is physically the strongest of the Asgardians.

If pressed in battle, Thor is capable of entering into a state known as the “Warrior’s Madness” (“berserkergang” in Norwegian), which will temporarily increase his strength and stamina tenfold, although in this state he attacks friend and foe alike.

Thor possesses a very high resistance to physical injury that approaches invulnerability.[ Thor possesses keen senses[ that allow him to track objects traveling faster than light and hear cries from the other side of the planet.

Thor has the ability to travel through time.  His stamina allowed him to battle the entire Frost Giant army for nine months without any sustenance or rest;Thor has shown the ability to regenerate wounded portions of his body,[ including entire limbs or organs, with the aid of magical forces such as Mjolnir.Thor has superhuman speed, agility, and reflexes, enabling him to deflect bullets with his hammer.  Like all Asgardians, he has immunity to all Earthly diseases and some resistance to magic. Exceptionally powerful magic can overwhelm Odin’s enchantment that transforms him between Asgardian and mortal forms.

As the Norse god of thunder, Thor can summon the elements of the storm (lightning; rain; wind; snow) and uses Mjolnir as a tool to focus this ability, although the hammer cannot command artificial weather, only natural. He can cause these weather effects over the world and destroy entire buildings; by whirling his hammer he can lift entire buildings with the wind.As the son of the Earth goddess Gaea, Thor has shown some control over the Earth.

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