Chris Hemsworth’s Thor diet and workout plan

Image of Chris Hemsworth’s Thor


Chris Hemsworth is a name that embodies success. He is most commonly known as ‘Thor’ among his over 40 million fans all over the world, Chris Hemsworth has came a long way from humble beginnings. His Australian accent and smooth personality makes him a rage among his followers today.

Chris Hemsworth was born on August 11th 1983 in Melbourne, Victoria, Australia. His father worked in education as an English Teacher while his mother was a counselor in one of the departments dealing with services to the mankind. He grew up in a middle-class environment and had a very much-grounded life style.

Chris Hemsworth had mentioned in one of his interviews that as a child and teenager he spent most of his time in cattle stations and then back again in Bulman, Melbourne where he spent a lot of time with crocodiles and buffalos. He completed his High School education at Heath Mont College and has one older brother, Liam Hemsworth, and Luke Hemsworth, the younger brother. Both of them are also well-known actors.

In this post we’ll be looking at how Chris trained and dieted for his role as Thor in the marvel cinematic universe (MCU).

Chris Hemsworth’s Thor Workout

Day 1 – Upper body (push focus)

  • Incline dumbbell press – 4 sets/6-8 reps
  • Flat bench press – 3 sets/8-10 reps
  • • Cable crossover – 2 sets/13-15 reps
  • • Arnold presses – 3 sets/8-10 reps
  • • t-bar row – 3 sets/8-10 reps
  • • 1-arm dumbbell row – 2 sets/8-10 reps
  • • Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

Day 2 – Lower body (quad focus)

  • Squats (can be front or back squat) – 3-4 sets 5 reps. Don’t worry if you rest more in between sets here.
  • • Lunges – 3 sets/ do 8 reps per leg.
  • Leg extensions – 3 sets/10-12 reps
  • Standing calf raise – 5 sets/15 reps

Day 3 – Upper body (pull focus)

Chris Hemsworth Workout

  • • Chin ups – 3 sets/6-8 reps. Once you can do 8 reps with your bodyweight only, start adding weight.
  • • Barbell row – 3 sets/8-10 reps
  • • 1 arm dumbbell row – 2 sets/ 10-12 reps
  • Shrugs – 3 sets/12 reps
  • • Arnold presses – 2 sets/10 reps
  • • Lateral raises – 3 sets/15 reps
  • • Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

Day 4 – Lower body (hamstring/glute focus)

  • • Rack pulls (pins below knees) – 4 sets/5 reps
  • • Lunges – 3 sets/do 8 reps per leg
  • • Dumbbell swings – 3 sets/15 reps
  • Leg curl machine – 3 sets/15 reps
  • Standing calf raise – 5 sets/15 reps

Chris Hemsworth’s Thor diet

Chris Hemsworth’s most iconic and lucrative role, Thor wields an all-powerful hammer as he travels through galaxies at lightning speeds aswell as a muscular build of truly god like proportion. This type of chiseled physique definitely didn’t come overnight, and it couldn’t have been achieved without a proper diet plan.

If you think Hemsworth loaded up on nutritious foods beforehand, you’d be absolutely correct. After all, his trainer Luke Zocchi did once state that “food is more important than training.”

Luke Zocchi had his clients on a very tight schedule, which required Chris Hemsworth to eat six times a day, every two to three hours. Not snacks, but massive amounts of calories. In the gym, Chris would then turn those calories into muscle.

While eating lots of food might sound like a dream come true, Hemsworth struggled to keep pace. Meanwhile, he later adopted a strict vegan diet, helping popularise the concept of “vegan bodybuilding.” Before that, he was eating the following foods:

Chicken – When it comes to lean proteins, no one argues with a good healthy chicken breast.

Fish – Rich in protein and Omega 3 fatty acids, fish is as tasty as it is nutritious.

Egg Whites – Most (if not all) bodybuilders will state that egg whites make for a great source of protein.

Brown Rice – Carbs aren’t bad for you when they come in the form of healthy whole grains, as they do in brown rice.

Quinoa – Quinoa is gluten-free and also contains all nine essential amino acids. It’s also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E.

Sweet Potato – This often overlooked food is actually a rich source of fibre and is also host to a load of vitamins and minerals, including iron, calcium, B vitamins, and vitamin C. Sweet potatoes are also high in beta-carotene, which is a natural antioxidant.

Vegetables – Eating vegetables and getting into shape are made for each other. Asparagus, broccoli, and other leafy greens are just a few vegetables that will keep you healthy and full of nutrients.

Bananas – Bananas are high in fibre and potassium which boosts heart health and even aids with digestion.

Whey Protein Shake – Whey protein shakes actually work when it comes to building muscle. It’s then no wonder that every  person at your gym is always drinking one.

Beans – Chris Hemsworth ate lots of beans while preparing for the role of Thor, but didn’t discover their true magic as a rich source of protein until he adopted a vegan diet.

For a better picture of Chris Hemsworth’s Thor diet plan, here’s one of his (reported) daily menus:

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 Thor

Chris Hemsworth’s Story and Success

Chris wanted to carve out a niche for himself in films and television so he auditioned for an Australian Soap called “Home and Away” in 2004 but unfortunately could not get a role in it. Later on he tried again and got a second chance in the same Soap and had to go to Sydney along with the cast and crew for the shooting where he performed 171 episodes of “Home and Away”.

Chris Hemsworth eventually left the show because nothing big was left for him. Chris became really popular for his role as the Superhero “Thor” in Marvel Comics 2011 movie which further made him even more popular among fans and critics. He had mentioned that playing the character meant that he had to gain weight, making him put on 10 kilograms.

Then in 2013 Chris’s movie Rush became a rage. Rage is a movie set in the mids 90’s during Formula 1 racing, Chris starred with Daniel Bruhl and displayed the role of a Formula1 champion James Hunt. The role also gave him a huge response from the audience, giving him even more aspired star status.

Chris Hemsworth has been awarded many times for his roles. He received a Teen Choice Award for the movie Breakout. He also was nominated for the Bafta Rising Star Award and has been nominated for 10 People’s Choice Awards and won 2. Besides that he was also nominated for the Best Actor Award for the movie Thor.

Hemsworth was also nominated for Kids Choice Awards and received it for being a Favorite Male in Buttkicker.  Chris’ performance as an action hero made him the receiver of an MTV Movie Award for the film The Avengers aswell as many more awards.

Chris Hemsworth quote

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