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Chris Hemsworth Workout: A Glimpse into the Superhero’s Diet and Exercise Regimen

By Josh Whalen
July 19, 2023

Chris Hemsworth, renowned for his role as Thor in the Marvel Cinematic Universe, has become a fitness icon, inspiring millions with his incredible physique. His transformation into the God of Thunder is a testament to his dedication to fitness and a strict diet. This article delves into the Hemsworth daily routine, providing a breakdown of his diet and workout regimen.

The Chris Hemsworth Diet: Fueling a Superhero

The Chris Hemsworth diet varies depending on his roles, but his Thor body is maintained by consuming around 4500 calories a day. His on-set chef, Sergio Perera, gives us a glimpse into what Hemsworth consumes daily:


Around 7 or 8 am, Hemsworth starts his day with a green power shake protein, alternating between an almond banana shake or a frozen raw cacao berry shake with dates, chia seeds, and coconut oil.

At 10 am, he consumes 2-3 fried/poached/scrambled eggs, paired with wholegrain toast, savory porridge, warm spinach, or fresh berry yogurt, depending on the day.


After hitting the gym at 12 pm, Hemsworth has a post-workout shake consisting of BCAAs, vitamin C, ice water, and vegetable protein.

At 3 pm, his meals range from 8oz grilled chicken with rocket salad, salted apples, nuts, and crispy sweet potatoes, to steamed rice with grilled pumpkin and 8oz eye filet, or a homemade frozen green bar made of cucumber, pumpkin, cauliflower, and bee pollen.


Dinner starts at 5:30 pm with meals like cherry tomatoes with tuna and 2 rice crackers, vegetable and chicken soup, or roasted carrots with grilled lamb chops, followed by 8oz white fish at 6 pm, and a dessert at 9 pm.

It's important to note that everyone has unique dietary needs, so what works for Hemsworth may not necessarily work for everyone.

The Hemsworth Workout: Training Like a God

Hemsworth's workout routine, curated by his personal trainer and close friend, Luka Zocchi, is a 5-day-a-week program that is not for the faint of heart. It's split into two parts: a classic bodybuilder type workout for size and a functional, CrossFit-inspired workout for movement and agility.

Monday: Abs, Back, and Chest Workouts

Barbell bench presses, hammer strength rows, bent-over rows, dumbbell flyes, weighted pull-ups, weighted dips, 60-second planks, cable crunches, hanging leg raises, reverse crunches, sit-ups, and oblique crunches.

Tuesday: Leg Day

Hamstring curls, stiff-legged deadlifts, barbell squats, seated leg curls, and leg extensions.

Wednesday: Abs and Arms Day

Weighted chin-ups, barbell French presses, cable tricep extensions, hammer curls, barbell curls, 60-second planks, sit-ups, reverse crunches, hanging leg raises, and oblique crunches.

Thursday: Back, Shoulder, and Chest Workouts

Barbell bench presses, dumbbell flies, bent-over rows, bent-over lateral raises, dumbbell shoulder presses, lateral raises, and front raises.

Friday: Full Body

Barbell squats, stiff-legged deadlift, seated leg curls, leg extensions, hamstring curls, 60-second planks, sit-ups, hanging leg raises, reverse crunches,

Saturday and Sunday: Rest Days

Hemsworth takes these days to rest and recover.

Other Fitness Tools

In addition to these workouts, Hemsworth also incorporates functional training and CrossFit-inspired workouts into his routine. These include high-intensity circuits and practical fitness exercises that help with movement, agility, and fat burning while maintaining muscle mass. You can see his full core circuit he shared on Twitter:

Hemsworth's transformation for his role as Thor is not just about gaining muscle mass. It's also about becoming an effective and strong athlete while retaining agility. This is particularly important for his role as Thor, which requires a balance of size, strength, and agility.

Hemsworth's transformation into Thor is a testament to his dedication and hard work. The Chris Hemsworth diet and workout regimen are intense and require a high level of commitment. However, it's important to remember that everyone is unique, and what works for Hemsworth may not work for everyone. Always consult with a fitness professional before starting any new workout or diet plan.

A Hemsworth Body Takes Commitment 

Hemsworth's journey to becoming Thor is inspiring, but it's also a reminder that achieving such a physique requires a lot of hard work, dedication, and a well-planned diet. Whether you're aiming to become a superhero or just want to improve your fitness, Hemsworth's regimen provides a great example of what it takes to transform your body.

Remember, the journey to fitness is not a sprint but a marathon. It takes time, patience, and consistency. So, whether you're lifting Mjolnir or just a set of dumbbells, keep going. Every rep brings you one step closer to your goals.

Reach Your Fitness Goals with Help from Blokes

Blokes is a men’s telehealth service that provides health and weight loss solutions for the modern man. Achieve lasting results and support metabolic health with our most popular weight and metabolic health treatments. Visit the website to learn more or to schedule a consultation. 

Disclaimer: This article is intended for informational purposes only and does not constitute professional medical advice. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition or a physical fitness program.

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