Chris Hemsworth Thor Training Program: Workout Routine and Diet Plan

Chris Hemsworth’s Thor physique is one of the most talked-about body transformations in Hollywood history. Whether it was bulking up for Thor: Love and Thunder or shredding down for Furiosa, the Australian actor has consistently delivered a godlike physique — all built through structured training, disciplined nutrition, and smart recovery.

This guide covers the complete Chris Hemsworth workout routine and diet plan, sourced directly from his personal trainer Luke Zocchi and Hemsworth’s own fitness platform Centr.

Chris Hemsworth posted a photo with director Taika Waititi where his biceps looked buffed off and almost had taken up half the frame. Other than Marvel Thor: Love and Thunder, Chris has projects like Extraction and Hulk Hogan, which also requires a great physique. 

Who Trains Chris Hemsworth for Thor?

Chris Hemsworth’s personal trainer is Luke Zocchi, who has worked with him for over seven years across 12+ films. Luke co-designed Centr Power — a 13-week muscle-building program inspired directly by Hemsworth’s Thor training — available on the Centr app for users in the US, UK, Canada, Australia, and worldwide.

Luke’s training philosophy: “Make it as efficient as possible — structuring workouts to get the most out of a minimal amount of time.”

Chris Hemsworth’s Thor Workout Schedule

Contrary to what most people assume, you don’t need to train all seven days to look like Thor. Hemsworth follows a 5-day training split with two sessions per day, totalling roughly two hours per session.

Key principle: Most of the exercises are bodyweight-based, not purely weights. Functional fitness — strength that transfers to surfing, stunts, and daily life — is built alongside raw muscle.

Day 1 – Back

Exercise	Sets	Reps
Pull-ups	5	20–10
Push-ups	5	20
Hammer Strength Machine Rows	4	12
Dumbbell Rows	4	12
Swiss Ball Hyperextensions	4	25–15

Day 2 – Chest

Exercise	Sets	Reps
Barbell Bench Press	8	12–4
Incline Dumbbell Bench Press	4	12
Hammer Strength Chest Press	4	15
Weighted Dips	4	10
Cable Flyes	4	12

Centr Power also includes an at-home chest variation: dumbbell single-arm alternating bench press (4×12), push-ups (4×8), standing banded chest fly (3×12), and band-resisted push-ups (3×12). This proves the program is accessible without a commercial gym.

Day 3 – Legs

Exercise	Sets	Reps
Back Squat	7	10–3
Leg Press	1	Drop set to failure
Walking Lunges	4	20
Leg Extension	3	20
Single-Leg Curl	3	20
Standing Calf Raise	3	20

Day 4 – Shoulders

Exercise	Sets	Reps
Military Press	7	10–3
Arnold Press	4	12
Barbell Shrugs	4	12
Dumbbell Lateral Raise	3	15
Dumbbell Front Raise	3	15
Dumbbell Rear Delt Flyes	3	15

Day 5 – Arms

Exercise	Sets	Reps
Barbell Bicep Curl	3	10
Skull Crushers	3	10
EZ-Bar Preacher Curl	3	10
Dumbbell Lying Tricep Extension	3	10
Dumbbell Hammer Curl	3	12
Rope Pressdown	3	12
Barbell Wrist Curl	3	20
Barbell Reverse Wrist Curl	3	20

Centr Power: The Official Thor Training Program

Centr Power is the 13-week muscle-building program created by Chris Hemsworth and Luke Zocchi, available on the Centr app. It comes in two versions — At Home and In Gym — across Beginner, Intermediate, and Advanced levels.

The program also includes functional workouts for mobility and cardio — because Hemsworth needs strength that works in real life, not just on stage.

“It doesn’t happen by magic. It’s about consistent, targeted work. That’s what sparked the idea for Centr Power.” — Chris Hemsworth

Chris Hemsworth diet plan for Thor

Training alone won’t build a Thor-level physique. Nutrition does the heavy lifting. During the Thor: Love and Thunder bulk, Hemsworth ate roughly every 2–3 hours, hitting 6 meals a day on set, followed by a large dinner after evening training.

Each meal target:

• ~450 calories
• 30–40% protein, 30% carbs, 30% fat

Full-Day Diet — Avengers Era (via Centr)

Time	Meal
8:00 AM	Green power shake with protein
10:00 AM	Bowl of yogurt with fresh berries, chia seeds, almonds and honey
12:00 PM	Workout
1:00 PM	Post-workout shake: vegetable protein, ice water, BCAAs, 1g Vitamin C
2:30 PM	8 oz grilled chicken, crispy sweet potatoes, rocket salad with seeds, nuts, salted apple, lemon-olive oil dressing
5:30 PM	2 rice cakes with Vegemite, tuna, cherry tomatoes
7:00 PM	8 oz white fish, grilled mushrooms, raw broccoli salad
9:00 PM	Half papaya with yogurt and berries; magnesium/zinc supplement

Key Foods in Hemsworth’s Diet

Hemsworth’s diet is built around variety across protein sources and colorful fruits and vegetables. Core foods include:

• Proteins: Chicken breast, white fish, eggs and egg whites, steak, tuna, whey/vegetable protein shakes
• Carbs: Sweet potatoes, brown rice, rice cakes, oatmeal, banana
• Fats: Almond butter, olive oil, avocado, nuts, seeds
• Recovery: Magnesium/zinc supplement, BCAAs, Vitamin C post-workout

Former trainer and ex-Navy SEAL Duffy Gaver confirmed Hemsworth’s approach was purely natural: “It was just red meat, heavy weights and some protein powder. He crushed every single workout.”

Now Let’s see What Chris has to say about his Diet plan….

Chris Hemsworth Protein Shake Recipe

According to Luke Zocchi, Hemsworth’s go-to shake contains:

• 2 scoops whey protein
• 1 banana
• Almond butter
• 2 dates
• Pinch of salt

Rest, Recovery, and Mental Training

This is where most people’s fitness routines fall apart — and where Hemsworth’s actually separates itself.

Sleep is non-negotiable. Luke Zocchi says: “Muscle growth only happens when we rest and get enough sleep.” Poor sleep doesn’t just reduce performance; research linked to the Centr platform shows it actively causes loss of muscle mass.

Active recovery on rest days: Hemsworth uses stretching, swimming, and foam rolling. Luke frames rest days as “growth days” — not wasted time.

Stress management: Cortisol actively breaks down muscle. Hemsworth practices box breathing — a technique he learned during his Nat Geo Limitless series. The method:

1. Inhale for 4 counts
2. Hold for 4 counts
3. Exhale for 4 counts
4. Hold for 4 counts, repeat

“The more I’ve tried it, the more I think of it as training: you lift weights to build muscle, you meditate to build a stronger mind.” — Chris Hemsworth

Also Read: Chris Hemsworth Himself Provide The Voice Of Throg, Confirms Director

Chris Hemsworth’s Supplement Stack (Confirmed)

Building a Thor-level physique requires more than food alone. Here are the supplements confirmed across Chris Hemsworth’s trainer, chef, and team interviews:

1. Whey Protein Powder

Whey protein is a daily staple for Hemsworth, used to meet high protein targets that diet alone can’t always cover. When not following a plant-based plan, he switches to whey for its complete amino acid profile and fast muscle recovery. Luke Zocchi’s shake recipe — double scoop of protein, banana, almond butter, two dates, and a pinch of salt — is the go-to post-workout option. Dr WorkoutRoutines

(Top picks: Optimum Nutrition Gold Standard, MuscleTech Nitro-Tech, Dymatize ISO100)

2. Plant-Based Protein Powder (Rice, Hemp & Pea Blend)

Chris’s personal chef Sergio Perera confirmed that during Thor preparation on an all-vegetarian diet, Hemsworth used a blend of rice, hemp, and pea protein — consumed up to three times daily during intense training phases. XV1

(Top picks: Garden of Life Sport, Vega Sport, Orgain Organic Protein)

3. BCAAs (Branched-Chain Amino Acids)

Hemsworth’s post-workout shake during the Avengers shoot included BCAAs alongside vegetable protein and Vitamin C. BCAAs help reduce muscle breakdown, improve endurance, and speed up recovery between twice-daily training sessions. centr

(Top picks: Optimum Nutrition BCAA, Scivation Xtend, MusclePharm BCAA)

4. Creatine Monohydrate

Creatine monohydrate is a key part of Hemsworth’s stack — he reportedly packed on 10kg of lean muscle for Thor: Love and Thunder through increased training volume, a protein-rich diet, and creatine supplementation. He favors micronized creatine, which dissolves more easily and is gentler on the stomach.

(Top picks: Optimum Nutrition Micronized Creatine, Thorne Creatine, BulkSupplements Creatine)

5. Vitamin C (Post-Workout)

Hemsworth’s post-workout protocol includes 1g of Vitamin C alongside his protein shake and BCAAs — used to reduce exercise-induced oxidative stress and support immune function during intense back-to-back film shoots. centr

(Top picks: Nature’s Bounty Vitamin C 1000mg, NOW Supplements Vitamin C, Emergen-C)

6. Magnesium & Zinc Supplement

Hemsworth’s final meal of the day includes a magnesium/zinc supplement — a combination commonly used by athletes to support deep sleep, overnight muscle repair, testosterone production, and immune health. centr

(Top picks: NOW ZMA, Thorne Zinc Bisglycinate + Magnesium, Nature Made Magnesium)

7. Swisse Men’s Ultivite Multivitamin

Swisse Men’s Ultivite is the only confirmed branded supplement in Hemsworth’s stack — he became a global brand ambassador for Swisse Wellness in January 2019. It contains vitamins B, C, D, and E along with zinc and selenium. XV1

8. Almond Butter (Shake Ingredient)

Used in Luke Zocchi’s signature protein shake recipe. A clean source of healthy fats, Vitamin E, and magnesium that slows protein digestion and keeps hunger at bay between meals.

(Top picks: Justin’s Classic Almond Butter, Barney Butter, MaraNatha Natural)

FAQ

Q1. How many days a week does Chris Hemsworth train for Thor?

Hemsworth trains 5 days a week, twice daily, with sessions running approximately 2 hours each. He takes 2 full rest days, which his trainer calls “growth days.”

Q2. Does Chris Hemsworth use steroids?

No. His former trainer Duffy Gaver confirmed this: the results came from red meat, heavy weights, protein powder, and consistent work — no substances.

Q3. What does Chris Hemsworth eat in a day?

He eats 6 meals per day during a bulk, each roughly 450 calories with 30–40% protein. Key foods include grilled chicken, white fish, sweet potatoes, rice, eggs, and protein shakes.

Q4. What app does Chris Hemsworth use for fitness?

His official fitness program is available on the Centr app (centr.com), including the 13-week Centr Power program co-designed with trainer Luke Zocchi.

Q5.Is the Chris Hemsworth Thor workout available for beginners?

Yes. Centr Power comes in Beginner, Intermediate, and Advanced levels, with both at-home and gym-based variations.