Thor Workout: How to Train Like a Greek God


If you’ve ever seen Chris Hemsworth in any role (think Hunger Games and a few of the Thor movies), you’re sure to want the same physique and body he’s got. Women tend to swoon over him, and men want to be just like him, especially when you see photos of him as Thor, the God of Thunder.

Chris is a large man to begin with, and he’s always been fit and muscular because of the roles he tends to play. Most people wonder what he does and how he eats to stay in such great shape, and now you can learn all his moves and do them yourself to get a ripped, muscular body.

How to Become a Mystical Superhero

Hemsworth weighs about 210 pounds and is 6’3” tall. A little-known secret about him is that he bulked up so much for the role of Thor that his costume did not fit. Of course, that can scare people away from using the same workout routine, but you should note that his height makes a difference and the routine itself can be changed to fit your size and body style. For example, you may focus on weight loss if you weigh more than him and are similar in height or you may have to gain a little weight to get the same results.

Others don’t believe he could have bulked up so much without a little steroidal help. However, his trainer and many others have come forward to debunk the myth. Chris just ate a lot of red meat, used heavy weights, and utilized protein powder to rebuild muscle tissue faster.

thor workout

The Thor Workout: Become a God of Thunder

The Nordic people aren’t necessarily big and bulky or have rippling muscles and tight six-pack abs. Instead, they tend to look husky and thick, though not bloated. Along with such, you don’t need a noticeable six-pack if you have excellent overall muscular development.

For this look, 12 percent body fat is acceptable. However, if you don’t have the perfect shoulder-to-waist proportion, you may want to consider a slightly lower body fat percentage to achieve the same look.

Lower Body – Quad Focus

  • Squats – Holding a barbell (either with palms facing in or out), stand with the feet about shoulder-width apart. With control, bend at the knees, keeping the back straight and the neck/head in line with the spine until the quads are parallel to the floor. The knees should point over the toes without going past the toes. Stand up slowly, keeping the back straight. Perform three to four sets with five reps each.
  • Leg Extensions – Using a leg extension machine, sit on the bench and place your feet behind the bar with the toes pointing to the ceiling, making sure that you have enough weight to challenge the legs. Slowly and fluidly raise the legs up as high as you comfortably can without locking out the knees and return to the starting position. Perform three sets of 10 or 12 reps.

Lower Body – Glute/Hamstring Focus

  • Rack Pulls – Standing at the rack with the appropriate barbell weight, stand close to the barbell and squat slightly to place your hands about shoulder-width apart on the bar. With a straight spine, drag the bar up the legs, squeezing the shoulder blades together at the top. Lower back to the rack with a straight spine and sliding the bar down the legs. Perform four sets of five repetitions each.
  • Dumbbell Swings – While usually called a kettlebell swing, you can perform this move with dumbbells. Stand the dumbbell on end and have your feet spaced wider than shoulder-width apart. Pick up the weight and lift it about 45 degrees away from your body, letting it swing (controlled) down through the legs and back up. Perform three sets of 15 repetitions each.

Upper Body – Push Focus

  • Cable Crossover – The cable crossover is an excellent exercise. Grip both the handles and stand in the center with your legs in a stagger position. While keeping the palms facing downward, lower the arms downward in front of you, slightly lower than shoulder level. Then, raise the arms back to the starting position. Perform two sets of 13 or 15 reps.
  • Incline Dumbbell Press – Lying on an inclined bench, sit up straight and hold the dumbbells comfortably. Tighten the core muscles and lie back while pushing off with your feet to reduce muscle strain. Get into a comfortable position and stick your elbows out to the side at 90-degree angles. Raise the arms in the air, keeping them in front of the head and puffing your chest out slightly to keep the natural lumbar curve. Then, lower them back to 90-degrees. Perform four sets at six to eight reps each.

Upper Body – Pull Focus

  • Lateral Raises – Holding dumbbells and keeping your spine straight with your feet shoulder-width apart, raise your arms (palms downward) straight out to the sides of your body, stopping at shoulder level. Lower the arms to the sides and repeat for 15 reps; do this three times.

thor diet

Eat like a God: The Thor Diet Plan

While some claim that gods and superheroes can do whatever they want, most of them have to stay ripped. While exercise is essential, eating right is also important. Therefore, you should be eating enough calories every day, which means take your bodyweight in pounds and multiply it by 16 or 18; that’s how many calories you need to eat if you have to bulk up to look like him.

If you need to lose weight to look like Thor, consider trying to lose enough weight to be in the 190 to 200-pound range, depending on your height.

It’s essential that about 20 percent of your calories come from fat and you get about one gram of protein per current pound of weight. The rest of your diet should consist of carbs. You can choose to get your protein intake and fat calories from red meat or fatty fish, though you can also choose lean meat and get the fat from somewhere else, just make sure it’s a healthy fat source.


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