Thor Workout: How Chris Hemsworth Had To Get Fit Quick
By Chris Davis
 | Advanced (3+ years) |
 | 83 minutes/day | 6 days/week |
 | Tone Body, Build Muscle, Fat Loss, Increase Stamina |
 | Barbell, Flat Bench, Incline Bench, Decline Bench, 2 x Dumbbell, Other, Squat Rack, 2 x Kettlebell, Sliding Disc, Leg Extension Machine, 1 x Kettlebell, Weight Plate, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Vertical Knee Raise, Steps, Shoulder Press Machine, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Dumbbell Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday Chest and Legs
Scroll to topThe Thor Workout for Monday is all about using barbells to get stronger. You are going to work your chest and legs hardcore on Monday. In fact, Mike Knight likes to have his clients work their legs almost every day. Since the legs are the biggest muscle group in your body, Mike Knight was constantly incorporating lower body workouts into the routine. He wanted Thor to be able to show off his core and lower body with pride.
| Exercise | Sets | Reps | Rest | |
| 1.Barbell Bench Press | 4 sets | 8-12 reps | 60s | |
| 2.Barbell Incline Bench Press | 4 sets | 8-12 reps | 60s | |
| 3.Decline Barbell Bench Press | 4 sets | 8-12 reps | 60s | |
| 4.Dumbbell Flyes | 4 sets | 8-12 reps | 60s | |
| 5.Weighted Dip with Ankle Weights | 4 sets | 8-12 reps | 60s | |
| 6.Barbell Back Squat | 4 sets | 8-12 reps | 60s | |
| 7.Front Squats With Two Kettlebells | 4 sets | 8-12 reps | 60s | |
| 8.Stiff-Legged Barbell Deadlift | 4 sets | 8-12 reps | 60s | |
| 9.Platform Hamstring Slides | 4 sets | 8-12 reps | 60s | |
| 10.Leg Extensions | 4 sets | 8-12 reps | 60s | |
Day 2 - Tuesday Back and Biceps
Scroll to topThe Thor Workout for Tuesday is about doing back and Tabata training. This helps Chris Hemsworth chisel his body into a V-shape, with total body fat-burning exercises to boot. His trainer, Mike Knight, starts him off with a light warmup. They do some back work Tabata weight training. Then, they spend some time doing Tabata training with kettlebells.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Kettlebell One-Legged Deadlift | 3 rounds | 10 reps | 0s | |
| 1B.Weighted Pullup | 3 rounds | 10 reps | 60s | |
| 2.Bent Over Barbell Row | 3-5 sets | 12 reps | 60s | |
| 3.Weighted Pullup | 3-5 sets | 12 reps | 60s | |
| 4.Weighted Chin-up | 4 sets | 12 reps | 60s | |
| 5.Barbell Biceps Curl | 3-5 sets | 12 reps | 60s | |
| 6.Hammer Curls | 3-5 sets | 12 reps | 60s | |
Day 3 - Wednesday Boxing and Abs
Scroll to topWhen they started training Michael Knight let Chris Hemsworth use Wednesday as a rest day. But, as filming got closer, the Thor Workout for Wednesday became Boxing & Abs Day. The boxing and Mixed Martial Arts was done to torch Thor’s body fat. The abs work was done, also, to get Thor in Hollywood screen shape.
Cardio Boxing - 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.
| Exercise | Sets | Reps | Rest | |
| 1.Plank Leg Raise | 3 sets | 30 reps | 30s | |
| 2.Kneeling Cable Crunch | 3 sets | 30 reps | 30s | |
| 3.Crunches | 3 sets | 30 reps | 30s | |
| 4.Reverse Crunch | 3 sets | 30 reps | 30s | |
| 5.Roman Chair Knee Raise | 3 sets | 30 reps | 30s | |
| 6.Oblique Crunches (Feet on Bench) | 3 sets | 30 reps | 30s | |
| 7.Side Crunch | 3 sets | 30 reps | 30s | |
Day 4 - Thursday Shoulder and Triceps
Scroll to topDespite being shoulder & triceps day, Mike Knight likes to keep Thor’s lower body active on a daily basis. Therefore, the Thor Workout for Thursday includes some leg work before going into shoulders and triceps.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 0s between rounds | ||||
| 1A.Single Kettlebell Deadlift | 1 set | 20 reps | 0s | |
| 1B.Sit Squats | 1 set | 20 reps | 0s | |
| 1C.Squat Thrusts | 1 set | 20 reps | 0s | |
| 2.Seated Machine Shoulder (Military) Press | 3-5 sets | 8-12 reps | 60s | |
| 3.Barbell Clean and Press | 3-5 sets | 8-12 reps | 60s | |
| 4.Front Two-Dumbbell Raise | 3-5 sets | 8-12 reps | 60s | |
| 5.Dumbbell Lateral Raise | 3-5 sets | 8-12 reps | 60s | |
| 6.Overhand-Grip Rear Lateral Raise | 3-5 sets | 8-12 reps | 60s | |
| 7.Cable Triceps Pressdown See Exercise Notes | 3-5 sets | 8-12 reps | 60s | |
| 8.Cable Triceps Pressdown See Exercise Notes | 3-5 sets | 8-12 reps | 60s | |
| 9.Barbell Lying Triceps Extension (Skullcrusher) | 3-5 sets | 8-12 reps | 60s | |
Day 5 - Friday Chest and Legs
Scroll to topThe Thor Workout for Friday is similar to Monday. The difference is that Mike Knight has Chris Hemsworth use dumbbells instead of barbells for the chest exercises.
| Exercise | Sets | Reps | Rest | |
| 1.Dumbbell Bench Press | 8 sets | 8-12 reps | 60s | |
| 2.Dumbbell Decline Bench Press | 4 sets | 12 reps | 60s | |
| 3.Dumbbell Flyes | 4 sets | 12 reps | 60s | |
| 4.Weighted Chest Dip | 4 sets | 12 reps | 60s | |
| 5.Barbell Back Squat | 4 sets | 12 reps | 60s | |
| 6.Front Squats With Two Kettlebells | 4 sets | 12 reps | 60s | |
| 7.Stiff-Legged Barbell Deadlift | 4 sets | 12 reps | 60s | |
| 8.Platform Hamstring Slides | 4 sets | 8-12 reps | 60s | |
| 9.Leg Extensions | 4 sets | 8-12 reps | 60s | |
Day 6 - Saturday Back and Biceps
Scroll to topThe Thor Workout for Saturday is a “Show Me What You’ve Got Left” day. This is where you go all out with the energy you’ve got left. Sunday is a rest day. So, give all that you can today. The Saturday Thor workout is another Back / Tabata training day.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Kettlebell One-Legged Deadlift | 3 rounds | 10 reps | 0s | |
| 1B.Weighted Pullup | 3 rounds | 10 reps | 60s | |
| 2.Bent Over Barbell Row | 3-5 sets | 12 reps | 60s | |
| 3.Weighted Pullup | 3-5 sets | 12 reps | 60s | |
| 4.Weighted Chin-up | 4 sets | 12 reps | 60s | |
| 5.Barbell Biceps Curl | 3-5 sets | 12 reps | 60s | |
| 6.Hammer Curls | 3-5 sets | 12 reps | 60s | |
| 7.Goblet Squat | 4 sets | 20s | 10s | |
| 8.Kettlebell One-Arm Snatch | 8 sets | 20s | 10s | |
Date Created: 1/19/2020, UTC
Last Updated: 9/12/2020, UTC
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