I’ve designed an ultimate 8-week workout plan inspired by one of the most loved Avengers, Thor, the God of Thunder, played by Chris Hemsworth.
Chris Hemsworth is a fitness freak in real life as well. His physique and fitness level inspire people of all ages to hit the gym and be strong and agile.
I’ve created this program using Chris’s workout videos available on different platforms, including YouTube and Instagram.
This workout plan involves training six times weekly. It includes strength training, cardio, and functional exercises, all of which help improve athleticism and physical appearance.
If you follow Chris Hemsworth and train like him, explore and save this routine. I’ll also share a free PDF at the end of the article that you can download.
Thor Workout Program Summary
| Exercise Type | Strength, Cardio, & Mobility |
| Split Type | Hybrid Split |
| Program Duration | 8 Weeks (2 Phases) |
| Sessions per Week | Weeks 1-4: 6 days & Weeks 5-8: 7 days |
| Duration per Session | 60-90 minutes |
| Program Goal | Build Strength, Power, & an Aesthetic Body |
| Difficulty Level | Intermediate |
| Target Gender | Male & Female |
| Suitable Age Group | 20-40 Years |
8-Week Chris Hemsworth Workout Plan to Build Athleticism & Shape Body
Start your workout with a short warm-up to increase oxygen flow in muscles and reduce muscle stiffness.
I’ve got a great list of dynamic stretches and cardio exercises that you can use in your warm-up session.
A good warm-up session prepares you for intense exercises and minimizes the risk of injuries.
Week 1-4
- Monday: Chest & Back
- Tuesday: Legs
- Wednesday: Arms & Abs
- Thursday: Shoulders & HIIT Cardio
- Friday: Legs and Core
- Saturday: Functional Workout
- Sunday: Rest
Monday: Chest & Back
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 12, 10, 8, 6 | 1-2 minutes |
| Incline Dumbbell Bench Press | 4 | 12, 10, 8, 6 | 1-2 minutes |
| Dumbbell Fly | 4 | 12, 10, 8, 6 | 45-90 seconds |
| Hammer Strength Row | 4 | 12, 10, 8, 6 | 1-2 minutes |
| Bent-over Rows | 4 | 12, 10, 8, 6 | 1-2 minutes |
| Weighted Pull Ups | 5 | AMRAP | 1-2 minutes |
| Weighted Dips | 5 | AMRAP | 1-2 minutes |
Here, AMRAP stands for “as many reps as possible”.
Tuesday: Legs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 15, 10, 8, 6 | 2-3 minutes |
| Dumbbell or Barbell Lunges | 4 | 8-10 per side | 45-90 seconds |
| Stiff-Legged Deadlift | 4 | 12, 10, 8, 6 | 1-2 minutes |
| Seated Leg Curls | 4 | 20, 15, 12, 12 | 45-90 seconds |
| Standing Calf Raises | 4 | 15-20 | 1-2 minutes |
Wednesday: Arms & Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| 1. Weighted Chin Ups | 4 | AMRAP | 2-3 minutes |
| 2. Barbell Curls | 4 | 12-15 | 45-90 seconds |
| 3. Hammer Curls | 4 | 12-15 | 1-2 minutes |
| 4. Weighted Dips | 4 | AMRAP | 45-90 seconds |
| 5. Standing Overhead Triceps Extensions | 4 | 12-15 | 1-2 minutes |
| 6. Cable Triceps Pushdowns | 4 | 12-15 | 1-2 minutes |
| 7a. Cable Crunches | 3 | 15-20 | 15-30 seconds |
| 7b. Seated Knee Tucks | 3 | 20-30 | 15-30 seconds |
| 8a. Hanging Leg Raises | 3 | 10-15 | 15-30 seconds |
| 8b. Seated Barbell Oblique Twist | 3 | 10/side | 15-30 seconds |
Perform A and B one after another like supersets.
Thursday: Shoulders & HIIT Cardio
Shoulder Workout
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press (Standing) | 4 | 12, 10, 8, 6 | 2-3 minutes |
| Kettlebell SeeSaw Press | 3 | 8-10 per side | 45-90 seconds |
| Dumbbell Lateral Raises | 4 | 12-15 | 1-2 minutes |
| Bent-over Rear Delt Raises | 4 | 12-15 | 1-2 minutes |
HIIT Workout
HIIT stands for High-Intensity Interval Training. It involves performing exercises in intervals. For example, you do an exercise at a higher pace followed by a short recovery period.
It will increase fat burn, improve cardiovascular fitness, and develop athleticism.
ROUND 1 (2 sets)
- Bodyweight Squats (20 reps or 30 seconds)
- Mountain Climbers (20 reps per side or 20 seconds)
- Reverse Lunges (10 reps per side with shadow boxing punching)
- Walkouts (30 seconds)
- Sit Thru or Sit Outs (10 reps per side)
- Rest for 20-30 seconds between exercises.
- Repeat one more time.
ROUND 2 (2 sets)
- Squat pulse (30 seconds)
- Crossbody Mountain Climbers (15 reps per side)
- Jumping Lunges (10 reps per side)
- Walkouts + Push-up (10-15 reps)
- Sit Thru or Sit Outs (10 reps per side)
- Rest for 20-30 seconds between exercises.
- Repeat one more time.
ROUND 3 (2 sets)
- Squat Jump (12-15 reps)
- Russian Twists (10-12 reps per side)
- Burpee + Push-up (8-10 reps)
- Bear Crawl (20-30 seconds)
- Sit Thru or Sit Outs (10 reps per side)
- Rest for 20-30 seconds between exercises.
- Repeat one more time.
Friday: Legs and Core
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| 1. Back Squats | 4 | 15, 10, 8, 6 | 2-3 minutes |
| 2. Reverse Lunges | 3 | 8-10 per side | 45-90 seconds |
| 3. Stiff-Legged Deadlift | 4 | 12, 10, 8, 6 | 1-2 minutes |
| 4. Leg Extensions | 4 | 20, 15, 12, 12 | 45-90 seconds |
| 5. Seated Leg Curls | 4 | 20, 15, 12, 12 | 45-90 seconds |
| 6. Landmine Oblique Twist | 3 | 10 per side | 15-20 seconds |
| 7a Cross-body Mountain Climbers | 4 | 20 reps | 10-15 seconds |
| 7b Kick sits | 4 | 20 reps | 10-15 seconds |
| 7c Bicycle sit-ups | 4 | 20 reps | 10-15 seconds |
| 7d Flutter kicks | 4 | 20 reps | 10-15 seconds |
Perform 7a to 7d exercises in a circuit and repeat four times.
Saturday: Functional Workout
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Sled Push | 30-second | 30-second | 2 |
| Kettlebell Deadlift | 10-15 reps | 20-second | 2 |
| Push Ups | 15-20 reps | 30-second | 3 |
| Assault Bike | 30-second | 30-second | 5 |
| Ball Slam | 10 reps per side | 15-second | 4 |
| DB Curl & Press | 8-10 reps | 30-second | 2 |
| SkiERG Machine | 30-second | 15-second | 4 |
| Reverse Lunges | 10 reps per side | 15-second | 2 |
Week 5-8
- Monday: Chest, Back, and Abs
- Tuesday: Legs & Cardio
- Wednesday: Arms & Shoulders
- Thursday: Functional Workout
- Friday: HIIT Cardio
- Saturday: Full Body Wall Ball Workout
- Sunday: 20-minute Barbell Complex
Monday: Chest, Back, and Abs
Complete the chest workout, then move on to the back and abs.
| CHEST | BACK | ABS |
|---|---|---|
| 12 Incline Chest Presses | 6-10 Weighted Pull-ups | Bicycle Sit Ups (10/side) |
| 12 Seated Chest Presses | 10-12 Bent-Over Rows | 10 Medicine Ball Crunches |
| 12 Cable Flys | 12 Hammer Strength Machine Rows | 30-second Flutter Kicks |
| 12 Wide Arm Pushups | 15-20 Hyper-extensions | Russian Twist (10/side) |
| 4 rounds | 4 rounds | 3 rounds |
Tuesday: Legs & Cardio
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Back Squats | 4 | 8-10 | 2-3 minutes |
| Bulgarian Split Squats | 3 | 8-10/side | 45-90 seconds |
| Stiff-Legged Deadlift | 4 | 8-10 | 1-2 minutes |
| Leg Press | 4 | 12-15 | 45-90 seconds |
| Seated Leg Curls | 4 | 15-20 | 45-90 seconds |
| Calf Raises | 3 | 15-20 | 45-90 seconds |
For cardio, you can do treadmill running, stationary bicycling, swimming, surfing, or outdoor running. Do any activity for 30 to 45 minutes at your desired pace.
Wednesday: Arms & Shoulders
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Military Press (strict standing overhead press) | 3 | 10-12 | 2-3 minutes |
| Arnold Press (twist your wrist as you press overhead) | 3 | 10-12 | 1-2 minutes |
| Lateral Raises (lean forward with your back straight) | 3 | 12-15 | 1-2 minutes |
| Bent-over Rear Delt Raises (standing or seated) | 3 | 12-15 | 1-2 minutes |
| Shoulder Shrug (use as heavy weights as possible) | 3 | 10-12 | 1-2 minutes |
| Standing Barbell Overhead Triceps Extensions | 3 | 12-15 | 1-2 minutes |
| Dumbbell Bent-Over Triceps Kickback | 3 | 12-15 | 1-2 minutes |
| Barbell Biceps Curls | 3 | 12-15 | 1-2 minutes |
| Incline Seated Dumbbell Curls | 3 | 12-15 | 1-2 minutes |
Thursday: Functional Workout
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Squat Pulses | 30-second | 30-second | 3 |
| Battle Rope | 30-second | 30-second | 5 |
| Punching Box | 30-second | 30-second | 5 |
| Sit Thru | 30-second | 30-second | 4 |
| Clap Push Ups | 8-10 reps | 45-second | 3 |
| Sled Pull | 30-second | 45-second | 4 |
| Dumbbell Burpee with Curl & Press | 6-8 reps | 1-minute | 4 |
| DB Alternating Reverse Lunges with Biceps Curls | 6-8 reps | 1-minute | 3 |
Friday: HIIT Cardio
This includes a series of 10 exercises that train the full body, building endurance and mobility.
Perform each exercise for 40 seconds, followed by 20 seconds of rest. You can repeat 2-3 times if you like.
- Mountain Climber Switches (10-15 reps per side)
- Bodyweight Squats (15-25 reps)
- Shoulder Taps in High Plank Position (12-16 taps on each side)
- Reverse Lunges (8-10 reps per leg)
- Bicycle Sit Ups (8-10 reps per side)
- 40-second Mountain Climbers (Quick)
- 15-20 Prisoner Squats (Squat as deep as possible)
- Plank Windmill (10 reps per side)
- Reverse Lunges + High Knee (8-10 reps per side)
- Russian Twists (10 reps per side)
- 2-3 rounds for time.
Saturday: Full Body Wall Ball Workout
This workout involves performing exercises with a wall ball. It will develop explosiveness and stamina and improve your athleticism.
- Slam Right (5 reps)
- Slam Left (5 reps)
- Slam on the Floor (5 reps)
- Front Ball Squats (5 reps)
- Alternating Push Ups on the Ball (5 reps per side)
- Full Sit Ups Holding a Ball (5 reps)
- Russian Twist (5 reps on each side)
- Rest for 2-3 minutes. Repeat 4-5 times.
Sunday: 20-minute Barbell Complex
- Reverse Barbell Curls (12-15 reps)
- Overhead Press (12-15 reps)
- Standing Overhead Triceps Extensions (12-15 reps)
- Back Squats (12-15 reps)
- Bent-over Rows (12-15 reps)
- Reverse Lunges (10 reps per leg)
- Standing Oblique Twist (10 reps/side)
- Rest for 2-3 minutes. Perform 2-3 rounds.
Frequently Asked Questions (FAQs)
Who Can Follow This Routine?
This program is for experienced enthusiasts who want to build strength and functional fitness and improve the shape of their physique.
Can You Make Changes to This Program?
Yes, you can make as many changes as possible, ensuring they feel challenging and enhance your fitness.
What To Do After Completing This Routine?
You can continue doing the workouts for the next few months to see some visible changes. I recommend increasing the intensity, the number of reps and sets or weight on the equipment to achieve decent results over time.
What Should I Eat to Gain More From This Workout?
A balanced diet, including all macros and micronutrients. Try to consume protein from eggs, chicken, fish, and supplements. For carbs, focus on green veggies (like broccoli and spinach), sweet potatoes, rice, and oatmeal. And for fats, avocado, nuts, and olive oil are good options.
