Of all the actors who had to pack on mass for a movie, few in recent memory have taken to the task with such zeal, and notable success, as Chris Hemsworth when he landed the part of Thor. For the first film, Hemsworth hit the gym with trainer and former Navy SEAL Duffy Gaver, who applied an old-school bodybuilding Opens a New Window. approach—with careful attention given to Hemsworth’s arms and shoulders. Thor, after all, often appears sleeveless, but rarely shirtless. All told, Hemsworth gained 20 pounds, laying the foundation for a physique Opens a New Window. he’s maintained at or close to peak condition for Thor’s recurring role in The Avengers and the solo sequel, Thor: The Dark World.

Chris Hemsworth is his marvel character Thor for his training program.

“We’ve essentially adhered to the first layout,” Gaver says. “Obviously we’ve had some variety after some time to keep things intriguing and counteract levels, yet this is the essential layout.” Gaver grasps a basic preparing model, and in spite of his powerful demographic, makes no endeavors to jazz it up with new gear or outlandish activities.

“Such a significant number of the items you see promoted on infomercials right presently did not exist when the frst Mr. Olympia challenge was held, which should disclose to you something,” Gaver says. “I value my specialty in the preparation business since when somebody comes to me, they need to get to it. They have a timetable, and toward the finish of this present, somebody’s going to put a camera on them, they’re going to explode it to 30 feet tall and it will be a piece of open record until the end of time. There’s no specific exercise blend that will at any point beat the person who acknowledges, ‘Hello, this all boils down to diligent work.’ ”

Hemsworth specifically was a model of consistency, and the constitution he fabricated has made “Chris Hemsworth Workout” the best hunt proposal when you punch the performing artist’s name into Google. The Internet, however, is a minefield of indecent, click-bedeviling “Thor Workout” imitators. Luckily, you don’t have to look any more distant than the full, complete format we present here, with activities shown by IFBB physical make-up master Sadik Hadzovic. So prepare to hit the rec center, and recall: There are no easy routes.

“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.”

DAY 1 – BACK

Super set

1-GENERAL PULLUP ; 5 sets – 20, 15, 12, 10, 10 reps

1.1-GENERAL PUSHUP ;5 sets -20 reps

2-HAMMER STRENGTH TWO-ARM ROW ; 4 sets – 12 reps

3- DUMBBELL ROW ; 4 sets – 12 reps

4- SWISS BALL HYPEREXTENSION ; 4 sets – 12 reps

DAY 2 – CHEST


BARBELL BENCH PRESS ; 8 sets – 12 10 10 8 8 6 4 4 reps

WARRIOR FIT INCLINE DUMBBELL BENCH PRESS ; 4 sets – 12 reps

HAMMER STRENGTH CHEST PRESS ; 4 sets 12 reps

Super set

WEIGHTED DIP ; 4 sets 12 reps

CABLE FLYE ; 4 sets 10 reps

DAY 3 – LEG

BACK SQUAT ; 7 sets – 10 8 6 5 4 3 3 reps

LEG PRESS ; 1 sets – 15 reps

BODYWEIGHT WALKING LUNGE ; 4 sets – 20 reps

Super set

SINGLE-LEG CURL ; 4 sets – 20 reps

STANDING CALF RAISE 4 sets 20 reps

DAY 4 – SHOULDERS

MILITARY PRESS ; 7 sets – 12 10 10 8 6 4 4 reps

ARNOLD PRESS ; 4 sets 12 reps

Giant Set

DUMBBELL LATERAL RAISE 3 sets – 15 reps

DUMBBELL FRONT RAISE ; 3 sets – 15 reps

DUMBBELL REAR DELT FLYE 3 sets – 15 reps

DAY 5 – ARMS

BARBELL BICEPS CURL ; 3 sets 10 reps

SKULL CRUSHER : 3 sets 10 reps

Super set

EZ-BAR PREACHER CURL ; 3 set 10 reps

DUMBBELL LYING TRICEPS EXTENSION 3 set 10 reps

Super Sets

DUMBBELL HAMMER CURL ; 3 set 12 reps

ROPE PRESSDOWN ; 3 set 12 reps

Super Sets

BARBELL WRIST CURL ; 3 set 20 reps

BARBELL REVERSE WRIST CURL ; 3 set 20 reps

BONUS – ABS


GENERAL PLANK ; 3 set 60 sec

HANGING LEG RAISE ; 3 set 12 reps

GENERAL SIDE PLANK ; 3 set 60 sec

TOES TO BAR ; 3 set 12 reps

Captain Marvel : What kind of workout system did Brie Larson do? Click here






























CHRIS HEMSWORTH’S-THOR WORKOUT

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