In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at Chris Hemsworth and his workout for the role of superhero Thor.



NAME: Chris Hemsworth

DOB: August 11 1983

HEIGHT: 193 cm / 6ft 4 inch

WEIGHT: 100 kg / 220 lbs

BIRTHPLACE: Melbourne, Australia



Workout Routine

  • The aim of the workouts were to make Chris strong, powerful but agile. Maximum size was key, but being able to move was important to the role, they didn’t want Chris as a stiff block of muscle
  • The first 8 weeks were carried out with high weight and low reps. A bodybuilder style workout to gain muscle mass
  • The final 4 weeks of training were circuit focused so that Chris could lose excess fat, but maintain the muscle he had gained. The circuits were classic strongman circuits with exercises such as tire flips and sledgehammer work
  • High number of weighted body-weight exercises
  • High kettle-bell use
  • Muay Tai and Boxing to improve movement
  • Many compound lifts including squats, bench press and dead-lifts
  • Used a 4 week progressive structure that looked like this…

Week 1: 4 sets, 4-6 reps

Week 2: 4 sets, 6-8 reps

Week 3: 4 sets, 8-12 reps

Week 4: 4 sets, 4-6 reps

You must increase the weight with each week. On the second month the original starting weight should be increased. This means that at each point, you’ll be lifting more than the previous month but with the same reps.



  • Heavy protein diet
  • Large amounts of chicken breast, steak, fish, brown rice, vegetables and fruit
  • Small amount of complex carbs with everything being brown instead of white. Brown rice, brown bread etc…
  • Chris remembers eating a lot of broccoli and having to eat when he wasn’t even hungry
  • Enormous breakfasts including eggs, egg whites, sultanas, banana, oatmeal, cheese, protein shake and full-fat milk
  • Each meal was served as a large portion
  • Chris’s daily meals went as followed:
  1. Breakfast
  2. Brunch
  3. Snack
  4. Lunch
  5. Dinner
  6. Supper


The Numbers

  • 30 lb muscle gain
  • Trained 5 days a week
  • 1 hour and 30 minute workouts
  • 12 weeks of training
  • 8 weeks of bulking, 4 weeks of cutting/maintaining
  • Drank 4-5 litres of water per day
  • Ate 6 meals a day
  • Ate every 3 hours


Before and After Photo