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Actors and actresses who play superheroes have to work hard to get in shape. Discover how heartthrob Chris Hemsworth got in shape for the 'Thor' movies.

Chris Hemsworth’s ‘Thor’ workout routine

Marvel has released many superhero films over the years, including 66 live action films and 19 animated films.

For the animated films, the actors and actresses don’t need to work out to gain the appearance of the superhero. However, in live-action films, the actors and actresses who play superheroes have to work really hard to get the right body for the role.

Discover how heartthrob Australian actor Chris Hemsworth got in shape for the Thor movies.

Chris Hemsworth’s Thor workout

Chris Hemsworth generally likes to keep in shape, but when he is preparing to play Thor, he puts on twenty pounds of muscle weight. In order to bulk up to play Thor, Hemsworth alternates his workouts between heavy weightlifting, bodybuilding, to lighter fitness and more resistance fitness.

Hemsworth trains six days each week in order to get into shape. Each day he only trains for about an hour. Here is his workout routine in full.

Day 1: Back

On the first day of the week, Hemsworth does reps and sets of pullups, pushups, hammer strength machine rows, dumbbell rows, and swiss ball hyperextensions. This workout helps to build his back muscles.

Day 2: Chest

On day 2, Hemsworth builds up his chest muscles by doing reps and sets of barbell bench presses, incline dumbbell bench presses, hammer strength chest presses, weighted dips, and cable flies.

Day 3: Legs

All superheroes need big strong legs, and Thor is no exception. So to ensure his legs are muscular, Hemsworth does sets and reps of back squats, leg presses, walking lunges, leg extensions, single-leg curls, and standing calf raises.

Day 4: Shoulders

No rest for the superheroes, as day 4 is filled with a shoulder workout. Hemsworth works his shoulders by doing sets and reps of military presses, arnold presses, barbell shrugs, dumbbell lateral raises, dumbbell front raises, and dumbbell rear delt flyes.

Day 5: Arms

On day 5, Hemsworth focuses his workout on his arms. He does sets and reps of barbell bicep curls, skull crushers, EZ-bar preacher curls, dumbbell lying tricep extensions, dumbbell hammer curls, rope pressdowns, barbell wrist curls, and barbell reverse wrist curls.

Day 6: Functional 

On his final day of training, Hemsworth mixes up his workout routine by incorporating functional and/or CrossFit workouts into his training. Sometimes Hemsworth even does some Muay Thai and boxing drills in order to ensure his body is strong and agile.

Chris Hemsworth’s Thor diet

According to fitness journalist Linda Reese at, it is critical to eat a well-balanced diet alongside a thorough workout routine such as this, because otherwise your body won’t get the right nutrients it needs to build muscle.

That’s why Chris Hemsworth eats a protein-rich diet and plenty of vegetables during the months before playing Thor and the filming. He has stated that he eats 6 times a day during preparation for playing Thor, and his meals consist of chicken breast, eggs, steak, fish, vegetables, cottage cheese, and brown rice.

Actors and actresses who play superheroes have to work hard to get in shape. Discover how heartthrob Chris Hemsworth got in shape for the 'Thor' movies.

Did Chris Hemsworth pack on the pounds for Avengers: Endgame?

In his latest appearance on screen, Endgame, The God of Thunder can be seen as a less impressive, slightly fatter superhero. Due to his depression, Thor’s weight has spiraled out of control which helps to serve as a visual reminder of the character’s mental state following Thanos’s original death.

However, Chris Hemsworth didn’t let himself go for the role. That isn’t his weight; instead, it’s a fat suit that weighed around 70Ibs. Have a look at Chris Hemsworth putting on that fat suit here.

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