Chris Hemsworth Diet & Workout

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This is a name that immediately brings to mind Thor and Infinity. You might be thinking, no way on earth can I ever get a body like that. Wrong!!!

Now, it’s true that Hemsworth is naturally muscular and good looking. But he’s also put a whole lot of hard work into prepping for his movie roles.

If you want to figure out what Hemsworth eats and how he works out, look no further.

We break down what and when he eats and why. We also go through his workout plan step by step. Be warned; it’s not for the faint-hearted.

But with consistency and hard work, you can get a Thor body of your own in a few short weeks.

Superhero Looks (And Workouts!)

Chris Hemsworth body Chris Hemsworth is one guy that has made himself a career on jaw-dropping superhero looks.

He’s a talented actor too; we don’t deny it. But that ridiculously toned and chiseled physique is definitely the first thing that comes to mind when you think of Hemsworth.

The thing is, he didn’t get that physique by sheer genetic accident. The guy is known for his grueling workouts and strict diet.

That awesome physique he has in his most iconic role, Thor, wasn’t born overnight. It cost him weeks of hard work and preparation.

When it comes to diet, he’s tried several different ones over the years, each one geared to whatever role he was prepping for at the time. But what we’re interested in is his Thor body.

So we won’t waste any of your time and dive straight into what he did to prep for his epic thundergod role.

Food is More Important Than Training

That is a line from one of Chris Hemsworth’s personal trainers, Luke Zocchi. Zocchi’s whole point was that no amount of working out is going to get you far if you’re not eating right.

Chris needed to build as much mass as possible but remain quick and agile. He also needed to burn off fat.

The When Matters as Much as The What

Zocchi had Chris on a very tight schedule. He needed Chris to eat six times a day, every 2-3 hours. Despite his other commitments, though, Chris made it a point to stick to it and see it through.

And we’re not talking about light snacks here. Especially in the beginning, Chris had to eat huge amounts of calories. That might sound like fun, but the actor actually struggled to keep up. Still, he needed those calories for his rigorous gym workouts.

Lean Protein to Vegan Bodybuilding

When Chris Hemsworth first started his Thor diet, he was busy eating lots of lean proteins and copious amounts of healthy veggies, with some fruit. His protein staples were chicken, fish, egg whites, and beans.

Quinoa, sweet potatoes, and brown rice supplied much of his carb intake. He also ate plenty of leafy green veggies and bananas to stay healthy.

At some point, Chris adopted a vegan diet, which is when he discovered the full benefits of eating beans. True, the transition was gassy, but he lived through it. And so can you, if you choose to go vegan.

Healthy Doesn’t Equal Tasteless

You might be thinking there’s no way you’re going to survive weeks of eating the same old flat-tasting meals. We agree. Eating like a rabbit sucks. But you really don’t have to. Hemsworth has teamed up with chef Perera (who also presents on his fitness app, Centr) for some seriously mouthwatering food.

Perera always starts Chris’ day off with a big glass of shake made from veggies and leafy greens, low-glycemic fruits, seeds, nuts, fats, and a little bit of sea salt. The rest of the day is just as healthy and ends with a zinc/magnesium supplement and BCAAs.

Eat Like Hemsworth for Five Days

Take a look at what five days’ worth of food is like for Chris Hemsworth. In addition to the meals, he drinks 4-5 liters of water per day. The plan also indicates at what time Chris puts in his daily workout. It’s a commitment you have to make, but it’s far from impossible.


  • 8 am – Power shake: leafy greens and protein
  • 10 am – Yogurt bowl with some honey, almonds, chia seeds, and a mix of fresh berries
  • 12 pm – Workout
  • 1 pm – Post-workout shake: ice water with 1g of vitamin C, BCAAs and veggie protein
  • 2:30 pm – 8oz chicken (grilled) served with crunchy sweet potatoes. Add a rocket salad with salted apple, nuts, and seeds. A side dressing of olive oil and lemon.
  • 5:30 pm – 2 rice crackers with tuna, cherry tomatoes, and Vegemite
  • 7 pm – 8oz white fish served with mushrooms (grilled). Raw broccoli salad on the side.
  • 9 pm – Half of a small papaya with some berries and yogurt. Zinc/magnesium supplement


  • 8 am – Power shake: leafy greens and protein
  • 10 am – Wholegrain toast (1 slice) with 3 fried eggs, avocado, and Vegemite
  • 12 pm – Workout
  • 1 pm –Post-workout shake: ice water with 1g of vitamin C, BCAAs and veggie protein
  • 2:30 pm – 8oz fillet mignon served with a half cup of steamed rice. A side of pumpkin salad with herbs, spinach, and cucumber.
  • 5:30 pm – Veggie and chicken soup with some barley
  • 7 pm – 8oz white fish served with a side of mixed roasted cruciferous veggies, plus a leafy green salad with balsamic dressing and radicchio.
  • 9 pm – BCAAs plus magnesium and zinc supplement


  • 7 am – Power shake: leafy greens and protein
  • 9 am – One spelt wrap with a topping of tomato salsa and 3 fried eggs
  • 11 am – Workout
  • 12 pm – Tuna sashimi salad with various leafy and bitter greens, walnuts, and avocado. Add a half cup of sushi rice
  • 3 pm – Frozen green bar, homemade. It is a blended mix: cooked and frozen cauliflower, spinach, spirulina, cucumber, pumpkin seeds, almond flour, chia seeds, dates, banana, and bee pollen.
  • 6:30 pm – Lamb chops (grilled) and zucchini, cauliflower mash, and carrots (roasted)
  • 9 pm – Yoghurt with an addition of honey and BCAAs plus magnesium and zinc


  • 8 am – Almond-banana shake with a pinch of sea salt, vegetable protein, bee pollen, and flaxseed oil
  • 10 am – A slice of spelt bread and 2 fried eggs served with warm spinach
  • 12 pm – Workout
  • 1 pm –Post-workout shake: BCAAs and veggie protein
  • 2 pm –6oz ribeye steak (grilled) served with a half cup of wild rice pilaf. A side of grilled romaine and vegetable salad.
  • 4 pm – Beef jerky with dried fruit and nuts
  • 7 pm – Snapper fish (steamed) with onion, tomato, and brussels sprouts (roasted). Side serving of Greek yogurt on a baked potato.
  • 9 pm – BCAAs plus magnesium and zinc supplement


  • 8 am – Raw cacao+frozen berry shake with dates, chia seeds, coconut oil, and veggie protein
  • 10 am – Porridge with parmesan and olive oil, served with 2 poached eggs
  • 12 pm – Workout
  • 1 pm – Post-workout shake: BCAAs and veggie protein
  • 2 pm – Sesame chicken salad with pickles, sprouts and leafy greens, served with a half cup of steamed rice
  • 5 pm – Frozen green bar, homemade
  • 7 pm – 8oz mahi-mahi (grilled) and asparagus with roasted tomato. Side serving of Caesar salad, non-dairy
  • 9 pm – BCAAs plus magnesium and zinc supplement

Wanna Look Like a god? Work It Like One!

Chris Hemsworth follows his diet stringently, and his workouts kick ass. When training for Thor, Chris’s trainer tailored his plan to first bulk him up, then lose the fat.

Chris spent 8 weeks building up the muscle, then 4 weeks maintaining it while burning fat. This fat-burning portion of his workout also included a lot of mobility and agility exercises.

Hemsworth has a fantastic work ethic and is always pushing himself to achieve more.

His workouts are demanding. But if you follow them through and stick to a similarly strict diet, you will soon revel in a god-like body of your own.

Chris Hemsworth Workout Routine

Before we take a look at his routine, here’s a cool video of Chris Hemsworth in action…

During the first phase of the workout, the focus is entirely on building the muscle. Chris worked his whole body but focused more on the upper. This decision was made because his upper body was going to get more attention from the camera.

The training sessions were between 60-90 minutes each day. Chris over-fed on protein during this phase, consuming loads of fish, chicken breast, steak, brown rice, and veggies. He also made sure to drink plenty of water.

Part 1: Bulking Up, 8 Weeks


  • Weeks 1 and 5: Sets 4 Reps 4-6
  • Weeks 2 and 6: Sets 4 Reps 6-8
  • Weeks 3 and 7: Sets 4 Reps 8-12
  • Weeks 4 and 8: Sets 4 Reps 4-6

Session 1: Chest and Back

  • Bent-over row
  • Bench press
  • Weighted Dip
  • Weighted Pull-up

Session 2: Legs

  • Deadlift
  • Squat
  • Hamstring Curl

Session 3: Arms

  • Close-grip bench press
  • Weighted Chin-up

Part 2: Fat-Loss Program, 4 Weeks

By the end of the first 8 weeks, Chris had built up a massive amount of muscle. To achieve this, he ate clean and kept to his 6 meals per day while rigorously working out.  For this next phase, his trainer wanted him to get lean but without losing any of his hard-gained muscle.

Chris’s fat-loss plan was built around classic strongman moves like tire flips, log presses, and prowler sprints, incorporated into a total body circuit. Chris also had to use kettlebells of varying weights.

Circuit 1: Tabata 20 seconds off, 10 seconds on

  • Double kettlebell squats, four rounds
  • Snatches, eight rounds

Circuit 2

  • Kettlebell swings: 30 seconds two-hand, 30 seconds right-hand-only swings, 30 seconds left-hand-only swings, 30 seconds 
alternate swings
  • Kettlebell cleans: 5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left, then back up to 5 each side for a total of 60 reps with no rest

Circuit 3

  • Turkish get-ups, 5 minutes continuous
  • Windmill, 5 each side

Check Out Fitness App Centr

Chris Hemsworth has also teamed up with other fitness coaches and chefs to create Centr, his fitness app. Chris says that Centr was founded to make health and happiness accessible to all.

To help people exercise through the COVID 19 crisis, he features some do-it-at-home workouts that don’t need any fancy equipment. In one video, he replaces dumbbells with cans full of detergent powder.

The cheapest subscription option currently is $10 per month if you pay for the yearly membership, which costs $120.


Chris Hemsworth’s Thor diet and workout plan are not a joke, but they achieve results. You have to respect the regimen, and it takes consistency, dedication, and commitment—no excuses and slacking off.

Stick with it, however, and you’ll see massive results. Chris doesn’t follow a fad diet. He keeps himself satiated with 6 meals a day, and makes sure to get good all-round nutrition. His diet is protein-heavy, but that’s what you need to build muscle.

Chris’s workouts are also well-designed and come in two phases, covering a total of 12 weeks. The first phase builds the muscle, while the second burns the fat and adds agility and mobility.