For Thor, Chris Hemsworth trained with a bodybuilding-style split focused on heavy compound lifts, paired with a very high calorie intake. Between roles he leans on functional and boxing training.
📅 The weekly plan
🏋️ Monday
Chest & triceps- Bench press 5x5
- Incline dumbbell press 4x8
- Dips 3x12
- Skull crushers 3x10
🏋️ Tuesday
Back & biceps- Deadlifts 5x5
- Weighted pull-ups 4x6
- Barbell rows 4x8
- Curls 3x12
🔥 Wednesday
Conditioning- Boxing 30 min
- Sled push
- Farmer carries
🦵 Thursday
Legs- Squats 5x5
- Leg press 4x10
- Lunges 3x12
- Calf raises
🏋️ Friday
Shoulders & arms- Overhead press 5x5
- Lateral raises 4x12
- Hammer curls
- Rope pushdowns
🏋️ Saturday
Functional- Kettlebell complex
- Battle ropes
- Surfing
😴 Sunday
Rest- Mobility
🥗 Diet
- Eating every 2–3 hours
- Chicken, fish, eggs, brown rice
- Large calorie surplus during bulk
💡 Key takeaways
- Progressive overload on big lifts
- Eat enough to grow
- Keep some athletic work in a bulk
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
