Centr Power at Home: Your questions answered

Want to build serious muscle, strength and size from the comfort of your own home? Centr Power at Home is the only program you need. Designed by Chris Hemsworth and his personal trainer Luke Zocchi, you’ll train alongside stuntman Bobby Holland Hanton for 13 weeks to achieve maximum muscle growth over three progressive levels.

Before starting, make sure you read the Centr Power at Home Guide for your training level (Beginner, Intermediate or Advanced). Any other questions you may have are covered in this FAQ, split into 4 sections to help you find what you’re looking for:

1. General information
2. Training
3. Nutrition
4. Troubleshooting

If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before starting your Centr Power at Home journey.

Please note Centr Power at Home is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women.

Never attempt to lift excessive weight. If you're unsure how to perform a move with good form or use a piece of equipment, always watch the exercise tutorials and learn how to use the equipment prior to starting.

General information

What is Centr Power at Home?
Centr Power at Home is the ONLY home muscle-building program you need. Chris Hemsworth and his personal trainer Luke Zocchi have adapted their training methods to get you the best possible results using home equipment. You’ll train side by side with Chris’s stuntman Bobby Holland Hanton for 13 weeks to achieve maximum muscle growth across three progressive levels.

What kind of results can I expect from Centr Power at Home?
Over 13 weeks, Centr Power at Home will help you nail your form, increase resistance and layer up your gains, building a balanced, all-over strong and functional physique. If you’re a Beginner and you follow Power at Home to the T, in 9-10 months you will be lifting at an Advanced level. If you’re already an Advanced lifter, this is your ticket to a next-level body.

The benefits of increasing muscle strength extend far beyond aesthetics, and these other benefits are just as essential to Centr Power at Home. Increased lean muscle mass burns fat more efficiently, allows you to remain fitter and stronger long term, and can help you to maintain a resilient mindset whatever life throws at you.

Building muscle requires training to failure and progressive overload, so you will need access to increasingly heavier weights and resistance bands over the course of the program. As long as you can keep upping the resistance, there is no reason you can’t build muscle at home as you would in the gym.

Can I trust that Centr Power at Home will work? Is this really how Bobby got his gains and how Luke trains Chris?
With all the time they spend on film sets and traveling, Chris, Luke and Bobby have extensive experience in adapting their training to suit the equipment they have available. Centr Power at Home uses the same training structure, targets and splits as the Centr Power in Gym program, but with workouts adapted to maximize results using minimal equipment.

Working together to prepare for dozens of films over the years, Chris and Luke have refined their philosophy and process for optimal efficiency. Now the same philosophy and exercises are incorporated into your Power workouts.

Is Centr Power at Home only for men?
No way, we don’t discriminate here! The program is inspired by the way Chris, Bobby and Luke train, therefore they lead the program, but Centr Power at Home is for everyone.

Training

How do I decide which training level to choose?
To get the most out of Centr Power at Home, you’ll need to train at a level that’s right for you.

Beginner: If you have never done weight training before, or you need to build up your confidence in lifting weights, this level is for you.

Intermediate: Consider these major strength training movements – squat, deadlift and bench press. If you can do them all with confidence and good form, select Intermediate.

Advanced: There can be a fine line between Intermediate and Advanced lifting level. A barbell is required for the Advanced program, so to test for your best fit, try hitting these reps with the equivalent of your body weight on the bar (e.g. if you weigh 190lbs/86kgs, put the same weight on your barbell) holding good form:

• Squat x 12 reps

• Deadlift x 12 reps

• Bench press x 12 reps

• Pull-ups x 12 reps

If you CAN’T complete this number of reps while maintaining good form, select Intermediate. If you CAN do it with good form down to the last rep, select Advanced.

What equipment do I need?
To complete all training levels of Centr Power at Home you will need:

• Dumbbells (a dumbbell rack or set of adjustable dumbbells will allow you to progressively increase weight as you grow stronger)

• A bench, chair or box

• Loop resistance bands (note that some exercises require a secure anchor point for your band)

If you are doing the Advanced program, you will also need:

• Barbell

• Weight plates

• Pull-up bar

What weight should I choose?
One of the trickiest aspects of strength training is knowing which weight to start at, then when to add weight. As a general rule, the weight you’re lifting should be comfortable yet challenging, and you should be able to complete a set with good form while feeling like you have a couple of reps in reserve.

Beginners: If you’re doing the Beginner program and have never lifted weights before, we recommend starting with 4-9lb (2-4kg) dumbbells and light resistance bands until you’re 100% comfortable that you’ve nailed your form. If you can get through the recommended reps with good form, increase weight in increments for your next set.

What tempo should I be lifting at?
To make every rep count, you need to perform at a tempo that allows you to control the movement through the full range of motion.

For most exercises, we recommend a 3-0-1-0 tempo. This is made up of:

3 seconds – length of the eccentric or lowering phase (e.g. when you lower a dumbbell back down in a bicep curl)
0 seconds – the ‘hold’ at the top of the lift
1 second – length of the concentric or lifting phase (e.g. when you raise a dumbbell up in a bicep curl)
0 seconds – the ‘hold’ after lowering the weight.

Advanced: Some exercises in the Advanced program feature a different, specific tempo. In this case, the tempo is listed next to the exercise name and you should stick to this specified tempo, referencing Bobby only for form.

Do I need to complete as many reps as Bobby does in the videos?
The videos of Bobby performing the lifts are there as a reference for your form. You do not need to match the number of reps in Bobby’s lifts, his pace or the weight he is lifting.

When an exercise is alternating, how many total reps do I do on each side?
For exercises that alternate sides, split the total number of specified reps between each side. Movement on each side counts as one rep, e.g. for mountain climbers, 10 reps is 5 pumps of each leg.

How are the warm-ups structured?
You’ll often be lifting first with no weight, then a percentage of the weight that you’ll use in the main workout. For example, if the warm-up lift is listed as 25% and you will be lifting 40lbs (18kg) in your main workout, you would lift 10lbs (4.5kg) while warming up.

How do I learn how to lift?
There are tutorials for the key exercises in each workout – make sure you watch these tutorials before beginning each phase or workout, and whenever you need a refresher. If you’re in the middle of a workout, you can watch Bobby’s form for a quick refresh.

How can I increase weight if I don’t have enough dumbbells?
To achieve the best possible results with Centr Power at Home, progressive overload – increasing the intensity of your training – is essential. Investing in more dumbbells (or an adjustable set) will help you follow the program to the letter and get the most out of each workout.

If you are unable to access heavier dumbbells, there are other ways you can increase your training intensity. For instance, you can grip your dumbbells AND a resistance band in your hands when doing bent-over rows or goblet squats. A filled backpack or suitcase can also increase resistance in similar lifts. Just make sure any extra gear you add is well secured and safe to use.

What does ‘training to failure’ mean?
Training to failure means working your muscles to the point where you can’t complete another rep. For instance, if you do 12 bicep curls with a heavy dumbbell and you struggle to complete the 12th rep, you have trained to failure. This is a way to challenge your muscles and drive strength gains.

When training at home, it’s important that you do not train to failure when doing overhead lifts, as you could potentially drop the weights on your head. You should also wear good, protective footwear and train on a sturdy floor. (We don’t want you to upset the landlord!)

Why are the workouts all the same in each phase?
Workouts in each phase share the same key lifts – this is inspired by the way Luke trains Chris to get results. Completing the same exercises for a series of weeks allows you to become more proficient at that movement, placing progressively greater stress on your body as you increase weight. Over time, along with the appropriate rest and nutrition, your body will build more muscle, allowing you to adapt to these stresses.

Do I have to do all the workouts?
Building muscle is all about consistency and repetition, so you should aim to complete all the strength/lifting workouts in the program each week. If you miss a workout, try to make it up before progressing to the next day or week. The functional/active recovery workouts are optional but will help you maintain mobility and cardio capacity.

Can I take an extra rest day if needed?
Centr Power at Home is designed to ensure there is adequate time (at least 48 hours) between training the same muscle group, and for overall rest and recovery. But always listen to your body – if you’re feeling ill, sore or overtired, take a rest or stretching day before doing your next workout.

Can I do my workouts in a different order?
There is flexibility to fit your Centr Power at Home training around your lifestyle, with active recovery days/optional workouts included. As you progress through the program levels and your lifting days increase, just be mindful that you’re not training the same muscle group within 48 hours.

• Beginners: Each of your key lifting days targets different muscle groups, so you can safely train three days in a row, or one day on, one day off – it’s up to you.
• Intermediate: You can change the rest days to suit your lifestyle, but Luke recommends taking an active rest day between leg day and back/biceps day.
• Advanced: You can move around your active rest day to break up the 5 lifting sessions, but you should keep the same order of workouts so you don’t break the 48-hour rule.

Can I do daily workouts from My Plan alongside Centr Power at Home?
If your goal is to build muscle mass, Centr Power at Home workouts should be your priority – make sure you’re maximizing your time and weight during these workouts. However, for a little extra fat burn adding a HIIT, boxing, MMA, Plyo or functional workout from Your Plan may be beneficial. Just make sure you’re not overtraining and that you’re allowing your body enough time for rest and recovery – which is absolutely essential for muscle growth.

Best practice is to do any other workouts on the functional training/active rest days. It’s important that if you are doing two workouts on the same day, you make sure to do Power at Home first, then rest and fuel up before doing anything else.

What if I miss a workout?
If you miss a workout, get back to training the next day with full intensity. If you take a lengthy break (3-6 weeks) partway through the program, we recommend starting again from week 1 and reassessing what weight to choose.

Can I change the order of the exercises? My home set-up isn’t conducive to how the exercises are ordered.
If switching up the order of exercises is the difference between getting a workout done or not, do what you need to do!

We understand that, for instance, your bench and the best anchor point for your resistance band may not be right next to each other, so it’s okay to change the order of exercises to be more convenient. But please keep in mind that all the workouts are designed so that the more complex and compound exercises are completed first. These moves target larger muscle groups and require more energy and focus to execute correctly. If you choose to complete the isolation exercises first, there is a chance that certain muscles may fatigue quicker when attempting the compound exercises. This may compromise your form and your ability to lift higher loads.

I don’t have all the right equipment – what can I substitute to get the same result?
Refer to the Centr Power at Home tutorials, where you will find a suggested modification/alternative for each key lift. This may result in a less cohesive workout, so we recommend using the equipment as prescribed for best results.

What should I do to stay safe while completing Centr Power at Home?
An injury could seriously derail your muscle-building progress, so to stay safe:

• Check with your doctor/physical therapist before lifting heavy weight, and don’t attempt to lift excessive weight.

• If you’re unsure how to use a piece of equipment, watch the exercise tutorials before you begin, then check your form against Bobby during workouts. If you have access to a mirror in your home training space, this will also assist in monitoring your form.

• Do not add weight until your form is perfect and you’re controlling the exercise through the full range of movement.

• Increase the weight you’re lifting in small increments.

• When using resistance bands, make sure your anchor point is fixed and sturdy. Do not release the band suddenly. Find more info in our guide on how to use resistance bands safely.

• Ensure you’re allowing enough time for rest and recovery, and that you’re not overtraining.

• Ensure you complete the prescribed warm-ups before getting into the workout. This will help improve your range of motion and increase blood flow to your muscles, which reduces your chance of injury.

What should I do when I finish Centr Power at Home?
Beginner or Intermediate: If you have completed Centr Power at Home on either of these levels, you can continue straight on to the next level.
Advanced: When you complete Advanced, give yourself a week off from lifting and use this time to reassess your goals and define what your ‘next level’ is. You can then complete the Advanced program again using higher weights, switch to Centr Power in Gym program, or return to the Muscle Building workouts in Your Plan with a new focus. To maintain your muscle mass, ensure you’re doing at least 3 training sessions per week – a push session (chest, shoulders, triceps), a pull session (back, biceps) and a leg session (calves, quads, hamstrings) – and stay on top of your nutrition.

After bulking, some people want to shred – cutting body fat while maintaining muscle to fine-tune their body composition. If this is next on your list, check out our Power Shred program.

Nutrition

Before we talk nutrition, it’s important to note that there are Centr Power Nutrition Handbooks for each level of the program. Make sure you’re following the advice that’s relevant to your level.

• Beginner Nutrition Handbook
• Intermediate Nutrition Handbook
• Advanced Nutrition Handbook

How do I know how much I should be eating?
In the Nutrition Handbook for Centr Power we have provided a formula to help you estimate the number of additional calories you will need to build muscle. This method, which Chris and Luke use as a starting point, takes into account your basal metabolic rate (BMR), activity levels, body type and goals to give you an estimate. We’re all different, so you will then need to monitor and adjust based on individual factors as you go.

Which meal plan should I use?
Before you start, go into your Centr settings and ensure your goal is set to Build Strength or Gain Muscle. This will ensure the Build Muscle meal plan is your base (with recipes appearing in Your Plan). You can then add extra servings or snacks to meet your daily calorie target. Head back to the Nutrition Handbook for more information.

What’s the best way of adding extra calories each day?
See the Centr Power Snacking Guidelines for advice on meeting your daily calorie needs with snacks, extra portions and Super Smoothies.

What’s the difference between building ‘lean muscle’ and building ‘mass’?
Think of Chris as a lean secret agent in MIB: International versus Chris with the huge mass of Thor. If your goal is lean muscle, you want to build muscle and definition, without getting too bulky or adding body fat. If your goal is to build mass, you want to add serious bulk, getting as big and strong as possible, so an increase in body fat doesn’t bother you. This goal will factor into your calorie target.

How do I calculate my macros for Centr Power at Home?
The Build Muscle meal plan has done the hard work for you – main meals are balanced for growing muscle with a macro ratio of 30% protein, 30% fat, 40% carbs. If you want to take full control of your nutrition rather than following the meal plan, you still need to understand basic nutrition guidelines for building muscle. The required daily intake of macros for men and women (per kilogram of body weight) break down as:

Protein – 1.6g-2.2g per kg per day
Fat – min 0.5g-1.5g per kg per day
Carbs – min 3g-5g per kg per day

This is a starting point only, as some people will have higher fat or carbohydrate needs. Please seek guidance from an accredited dietitian for individual requirements.

What do I do if I’m gaining more fat than muscle?
If you seem to be gaining fat quickly, follow these tips from Centr nutrition expert Angie Asche will help:

• To minimize fat gain, prioritize nutrient-dense whole foods that provide a variety of micronutrients (aka vitamins and minerals). For example: fruits, vegetables, whole grains, legumes, nuts, seeds, lean meat, poultry and fish.

• Prioritize protein to promote muscle growth.

• Consume a source of high-quality protein after your workouts, either as a snack (e.g. smoothie) or meal.

• Minimize your intake of alcohol and ultra-processed foods which contain refined carbohydrates, sugar or saturated fats.

• If you are gaining fat, lower your daily calories slightly by reducing portion size in one of your meals, or having one less snack, then monitor how you go. As you progress and build muscle, you will be burning more fat in the longer term.

Why am I counting so many calories?
When you have a specific goal to build muscle, you need to be in calorie surplus, therefore having a guide to how much you need to eat is a big help. We are not suggesting that you have to count to the very last calorie or gram to see results – in fact, some find that focusing too much on the numbers can be a negative.

The Build Muscle meal plan has already done a lot of the hard work for you, so if you follow the meal plan and add your snacks and Super Smoothies you will have a strong base to build on. Just remember that the calorie estimates are a guide only, and you will need to adjust for your body.

I can’t eat this much every day, what do I do?
Do like Chris does and drink more smoothies – this is the easiest way to get calories and protein in without overloading your gut with huge meals. It may take a bit of trial and error to find the approach that works for you, but stick with it.

Should I be taking supplements?
At Centr, we take a “real food” approach first. Once you are in the swing of your routine and fulfilling your potential, there are a handful of supplements that may help – but they are by no means essential and not everyone will see the same (if any) benefits. Our supplement guide will help you make an informed decision.

Can I still build muscle as a vegetarian or vegan?
Yes, a well-planned vegetarian or vegan diet can provide enough protein to support muscle gains. Take a look at the Nutrition Handbook specific to your training level for more information.

What should I be eating or taking pre and post-workout?
It’s okay to go through a bit of trial and error to find what fuels you best.
Pre-workout: if you’re working out first thing in the morning, have a snack or a light breakfast an hour before you start. If you train late afternoon or after work, aim to have lunch (including carbs, protein and healthy fats) 3-4 hours prior, then have a top-up snack with protein and carbs an hour before.
Post-workout: ideally you will have a snack or meal within 1-2 hours of your workout.

The Nutrition Handbook and Supplements Guide will help you make smart choices.

Can I drink alcohol while doing Centr Power at Home?
Research shows that alcohol impairs muscle protein synthesis and interferes with recovery by impairing glycogen storage and slowing rehydration.

Centr nutrition expert Angie Asche says that if you are aiming to add muscle mass, regular alcohol consumption can hinder your results.

“Alcohol provides 7 calories per gram, nearly twice as much as carbohydrates and protein, and has been shown to increase unplanned food consumption."

Angie suggests avoiding alcohol for at least a few hours after training and consuming no more than the recommended intake of 1 drink or less per day for women, and 2 drinks or less for men.

Can I do this program while on a calorie deficit if my goal is weight loss?
We do not recommend attempting this program while eating at a calorie deficit or following the Lose Fat meal plan on Centr.

If you are determined to lose excess fat while also building or maintaining muscle, follow our Power Shred program instead. A comprehensive nutrition guide will help you shred safely.

If your primary goal is lose body fat, Centr has a number of other programs designed to get you results, such as Centr Ignite.

Troubleshooting

Why aren’t I seeing results?
Your training and nutrition are both key to maximizing your results.

Training: If you’re not seeing progress, make sure you’re training consistently, at full intensity, with good form and that you’re increasing your weight when you’re ready (this is likely to be on a weekly basis – but listen to your body).

Nutrition: If you’re smashing your workouts but not seeing any gains, you likely aren’t eating enough. Bump up your calorie intake by adding an extra meal, snacks or extra carbohydrates to your existing meals and monitor how your body responds. Protein spacing can also be an issue – be sure to read the Nutrition Handbook specific to your training level so you’re armed with the knowledge to maximize your results.

Take a look at what to do if your muscle gains hit a plateau for more information.

Should I change up the program based on my body composition?
Whatever your body composition, the training required to build muscle doesn’t change much – progress all comes down to good form and consistency. However, genetics can play a role in determining what nutritional strategy will get you optimal results. Check out how to build muscle with your body type.

If you want to lower your body fat first, you can set your goal to Lose Fat and follow the workouts and meals in Your Plan before starting Centr Power at Home. But remember when you start the program, you must set your goal to Build Strength or Gain Muscle and follow the meal plan to ensure you’re getting enough calories and protein. Be sure to check out the Nutrition Handbook before starting.

I’m finding it too easy.
If you’re finding the training too easy, run through this checklist to ensure you’re not taking any shortcuts:
- Are you performing your reps with good form and controlling your tempo?
- Are you adding weight on a weekly basis? When you’re lifting with perfect form and the last rep is no longer challenging, you’re ready to increase weight.
- Are you training at full intensity? Chris and Luke have laid out the blueprint for getting serious results, but it’s up to YOU to bring the intensity!
- Are you completing all the workouts – including the active rest days – in your weekly program?

Be real with yourself and make sure you’re putting everything into it and not cutting corners.

I’m finding it too hard.
If you’re finding the training too hard, lower the weight you’re lifting and focus on performing with good form – check in with Luke and Bobby’s exercise, tempo and weight selection tutorials again to ensure you’re getting it right. Don’t add weight until you’re lifting with perfect form and the last rep is no longer challenging.

Make sure you’re warming up, and doing a cool-down stretching session when you need it. And importantly, make sure you’re eating enough to fuel your body and growth. Everyone progresses at a different rate, so don’t give up if you’re not seeing big changes quickly.

Is this program really for beginners? What about someone who is really unfit?
Centr Power is all about building muscle, so if that’s your goal it’s for you no matter what your starting fitness level is. Select the Centr Power at Home: Beginner program and make sure to focus on form – starting with lighter weights that allow you to master technique before increasing. Check your form constantly in mirrors or film your posture.

How fast should I gain weight while building muscle?
The rate of weight/muscle gain comes down to individual factors, including how long you’ve been training, your starting muscle mass, and your nutrition. Newbies will often gain muscle faster than experienced lifters. Check out the Nutrition Handbook for your level for more on this.

Will I really get results doing the Advanced program if I’m already fit?
The longer you train the stronger you will get. For example, you could be doing the same Advanced workout from 2 years ago but lifting heavier weights and pushing yourself even harder to train at a higher level, even though it is the same training.

I’m tired and sore all the time – why?
You may be pushing your body too hard. Overtraining can release stress hormones that lead to sleep disruptions. Your muscles grow during rest, so getting good quality sleep is essential – aim for 6-8 hours sleep every night.

Muscle soreness alone should not prevent you from working out, so long as you are not training the same muscle group within 48 hours (e.g. don’t train your biceps two days in a row). Just remain mindful of not pushing yourself too hard.

If you’re not getting enough carbohydrates when you’re training, this can also lead to fatigue, loss of energy to train and poor recovery – which means less results. So make sure you’re getting enough of the right nutrition and tweak your intake if required.

How do I start seeing results in my abs?
You can do as many crunches as you like, but if your body fat isn’t low enough, you won’t be able to see them. So monitoring your diet to control your body fat percentage is essential. Compound exercises will help you to burn fat, and in order to enhance and strengthen your abs you could add a 5-10 minute core-specific session onto the end of your workout every second day. Head to Self-guided Workouts and filter for “Core” under Target to find quick Core Burner options.

Why aren’t there any cool-downs in the workouts?
Centr Power at Home is based on the way Chris and Luke train, which often does not include conventional cool-downs. You can use the Centr Power at Home stretching sessions in place of cool-downs. While stretching helps the body recirculate blood around the body and promotes recovery, increases flexibility and range of motion, studies show that there is little evidence that static stretching meaningfully decreases the risk of injury after lifting in the long-term. So it’s up to you and your goals!

I have injuries – can I still do Centr Power at Home?
If you have a pre-existing injury, we strongly recommend you seek advice from a medical professional prior to commencing any new workout program. Once you have been given the green light, it is essential that you make any necessary modifications to cater to your injury. Send the team an email at hello@centr.com if you need further assistance.

Will my menstrual cycle impact my training and results? What if I’m menopausal?
Yes, results can be impacted by your menstrual cycle. Planning your nutrition and training around this can help to optimize your outcomes. Take a look at our guide to training at every age and stage to get started.