Chris Hemsworth as Thor in Marvel’s The Avengers, undeniably offers his audience the sense that he is a god. The mythical Norse God of Thunder, and a god in real life: in the gym. The actor, in the role of Thor, has an impressive physique that has come to redefine what it takes to be a superhero on-screen.
Since his first movie he has trained with former Navy SEAL and personal trainer Duffy Gaver. His approach is rather old-school giving priority to Thor’s arms and shoulders, not so much his overall core. After all, Thor’s character is sleeveless, not shirtless. This bodybuilding approach gained him an extra 20 pounds, which is not in any way a modest amount of muscle.
Rules for Building Thor-like Muscles
If you want to build a muscular, defined body like Hemsworth’s, then these rules will inspire you in your training.
1: Choose free weights! Dumbbells and barbells may seem ancient in the gym, but they are indeed effective.
2: Focus on compound movements! By using more muscle for each rep, you will build muscle all around, instead of isolated.
3: Start with moderation! A moderate amount of reps and of sets will help you to avoid disaster. In our case, disaster means burnout.
4: Rest between your sets. But also, when you train, be sure to adequately fatigue the target muscles or muscle group.
5: Adjust the program duration. Don’t force yourself and your body for more than 6 – 8 weeks at a time. Days of rest are also necessary for physical recuperation.
This routine will take you on the journey of building a Thor-like body!
Day 1 -PUSH 1
Incline Bench Press- 8reps, 3 sets, 90s rest
Dumbbell Shoulder Press- 8reps, 3 sets, 90s rest
Dumbbell Fly- 12 reps, 2 sets, 90s rest
Dumbbell Lateral Raise- 12 reps, 2 sets, 90s rest
Close Grip Bench Press- 12 reps, 3 sets, 90s rest
Day 2 – LEGS
Leg Press- 8 reps, 3 sets, 90s rest
Curl- 12 reps, 3 sets, 90s rest
Lunges- 15 reps, 2 sets, 90s rest
Leg Extensions- 12 reps, 3 sets, 90s rest
Cable Bicep Curls- 15 reps, 3 sets, 90s rest
Day 3 -PUSH 2
Machine Shoulder Press- 8 reps, 3 sets, 90s rest
Flat Bench Press: 8 reps, 3 sets, 90s rest
Cable Fly- 15 reps, 2 sets, 60s rest
Dumbbell Front Raise- 12 reps, 3 sets, 90s rest
Cable Tricep Push-Down- 12 reps, 3 sets, 90s rest
Day 4 – PULL
Deadlift- 8 reps, 3 sets, 90s rest
Bent-Over Row- 8 reps, 3 sets, 90s rest
Seated Row- 12 reps, 3 sets, 90s rest
Lat Pull-Down- 12 reps, 3 sets, 90s rest
Preacher Curl- 15 reps, 3 sets, 60s rest
Day 5 – CORE and CARDIO
Knee Raises- 20-25 reps, 2 sets, 60s rest
Crunches- 20-25 reps, 3 sets, 60s rest
Planks- 3 sets of 60s hold
Side Planks- 2 sets of 45s hold
Bicycle Sprints- 30s effort, 90s rest,4- 5 sets