Movement
•Centr Team
Chris Hemsworth’s workout routine to build muscle
Behind every flex of Thor’s superhero-sized biceps and every kick-butt Extraction action sequence, lies the big reps and sweat of a Chris Hemsworth workout.
Chris puts in the work to transform his body for each of his blockbuster movies. He and his personal trainer Luke set a goal – whether bulking for The Avengers or shredding for Furiosa – then lock in an efficient plan.
What does the Chris Hemsworth workout routine really involve? Let’s take a look at how consistent training and nutrition, quality sleep and staying on top of stress gets results for Chris – and will work for you, too.
Follow in Chris Hemsworth’s fitness footsteps
If there’s one thing that Chris would like you to know about his transformations over the years, it’s this:
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It doesn’t happen by magic, it’s about consistent, targeted work. That’s what sparked the idea for Centr Power – to create a program inspired by the training I do for Thor and to share all the knowledge we’ve gained over the years.
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Centr Power is the 13-week muscle-building program designed by Chris and his personal trainer Luke Zocchi to build serious strength and size. You can choose to train with the At Home or In Gym program, and at the level that’s right for you, from Beginner to Advanced.
“We’ve spent years testing and refining to create the most effective routine, and that’s what we’ve put into Power,” says Chris. “A long time ago, I would train all day and get nowhere. Luke’s style is to make it as efficient as possible, structuring workouts to get the most out of a minimal amount of time.”
If you’ve never lifted weights before, Centr Power features tutorials to help you nail the proper form and start getting results. And you’ll be powering through reps alongside Chris’s stuntman Bobby Holland Hanton, who is known as “an absolute beast in the gym”.
“He’s a great training partner because he pushes me to train harder,” Chris says. “On every one of these films, Bobby has had to emulate the same body transformation I have made, so he knows exactly what it takes.”
The program isn’t all about lifting weights though. Chris requires the kind of strength that can be put into action – whether that’s in a scene, surfing, or playing with his kids. That’s why Centr Power also includes functional workouts to maintain mobility and cardio fitness.
When you start a muscle-building journey, it’s important to remember that results will vary from person to person and are influenced by factors including genetics, age, metabolic rate, health history and adherence to diet and training.
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“You have to enjoy the process and trust it. That’s what will keep you coming back to the gym and putting in the work,” says Chris. “The results will come.”
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The best approach you can take is to focus on building the best possible version of yourself. As a wise man called Luke Zocchi once said: “If I could have arms like Chris Hemsworth, I would have arms like Chris Hemsworth!”
Take on a Chris Hemsworth arm workout
Ready to start building serious muscle? You can try this upper-body workout from Centr Power at Home right now.
Equipment: You’ll need dumbbells and a long loop band, as well as an anchor point for your band.
Before you start, be sure to warm up your push muscles (chest and triceps).
Round 1
Dumbbell single-arm alternating bench press x 12 reps
Rest 10 secs
Push-up x 8 reps
Repeat 4 times, resting 90 secs between each set.
Round 2
Standing banded chest fly x 12 reps
Rest 10 secs
Band-resisted push-up x 12 reps
Repeat 3 times, resting 60 secs between each set.
Round 3
Dumbbell skull crushers x 10 reps
Rest 10 secs
Banded rope pushdown x 12 reps
Repeat 3 times, resting 60 secs between each set.
To unlock full access to Centr Power (at home or in gym) and achieve the results you’re after, start your free trial with Centr now.
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The superhero diet: how Chris eats to build muscle
The biggest challenges Chris has faced when building muscle? “Staying consistent with your training and getting your nutrition right.”
The work you do in the kitchen is going to be just as important as the work you do in the gym when bulking. You not only need to be in calorie surplus, but also ensure you’re getting adequate protein and timing your nutrition to fuel optimum performance, muscle growth and recovery.
Here’s Luke’s tip: don’t wing it. “You need to plan your nutrition like you plan your workouts and make it as easy for yourself as possible to succeed.”
When Chris was bulking for Thor: Love and Thunder, he would eat roughly every 2 to 3 hours – 6 meals a day while at work, followed by a big dinner at home after training. Each meal would contain:
Roughly 450 calories
30-40% protein, 30% carbs, 30% fat
Nailing your personal calorie requirements can be difficult, as every body is different. That’s why the Centr Power nutrition handbook provides a calculator to estimate your needs. This is the same formula Chris and Luke use as a starting point for their needs, and along with the Build Muscle meal plan on Centr, it will give you a strong base of nutrition.
Another big factor in Chris’s bulking diet is variety: “Chris wouldn’t eat the same thing every day and I can totally understand why when you’re eating so regularly,” explains Luke.
What does a typical day on Chris’s plate look like? We pulled a page from the epic back-to-back shoot diary of Avengers: Infinity War and Avengers: Endgame to give you an insight:
- 8am – Green power shake with protein
- 10am – Bowl of yogurt with mixed fresh berries, chia seeds, almonds and honey
- 12pm – Workout
- 1pm – Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of vitamin C
- 2:30pm – 8 oz grilled chicken with crispy sweet potatoes and a rocket salad with seeds, nuts and salted apple. Lemon and olive oil dressing on the side
- 5:30pm – 2 rice cakes with Vegemite, tuna and cherry tomatoes
- 7pm – 8 oz white fish with grilled mushrooms and a raw broccoli salad
- 9pm – Half of a small paw paw/papaya with yogurt and berries. Magnesium/zinc supplement
As you can see, Chris mixes it up with a variety of different protein sources, and gets plenty of color (and therefore nutrients) into his meals with a variety of fruits and vegetables. A protein smoothie or shake is also a staple of any good muscle-building meal plan – as Luke says: “When you think you can’t possibly fit another thing in, liquid is your friend.”
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Our high-protein Almond Berry Super Smoothie is specifically designed to support training and muscle gains.
While it’s always a good idea to get your nutrients from whole food sources first, after you lock down your meal plan for building muscle, there are some supplements (including protein powder) that may be of benefit. Check out our recovery supplement guide for the lowdown from sports dietitian Angie Asche.
“The key is to be consistent,” says Luke. “Just like how you go to the gym every day and monitor your form, you need to stay on top of your nutrition and monitor your outcomes. Only you can find what gets the maximum results for you.”
Don’t skip rest days
The other essential element of your muscle-building routine is rest and recovery. Take it from Chris’s personal trainer Luke: “Muscle growth only happens when we rest and get enough sleep.”
Your body does most of its repair work at night, and that includes growing muscles. A lack of sleep won’t just lead to sloppy performance in the gym, it’s been linked to a loss of muscle mass. So if you’re not prioritizing rest, your gains may actually be going backwards.
If getting enough shut eye is a struggle, you’ll find practical fixes in our ultimate guide to better sleep.
And while you may feel like a rest day is just a wasted opportunity to pump more iron, it’s actually necessary to allow for muscle growth, prevent overtraining and keep your gym performance humming.
As Centr strength expert Jess Kilts says: “Don’t think of them as rest days. Think of them as growth days.”
To get more out of your rest days:
Keep moving with active recovery – such as stretching or swimming.
Nurture sore muscles – use a foam roller or take a hot bath.
Fuel your recovery – stay hydrated and keep up your protein intake.
Prep for the week ahead – batch cook meals and lay out your workout gear.
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Make your mind your muscle-building super power
Did you know one of the biggest gains killers is stress? It’s true – the stress hormone cortisol can literally break down muscle mass. So even if you’ve never considered yourself the meditation type, your muscle-building journey may be the perfect time to put this type of tool to use.
“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,” says Chris.
Chris discovered how effective meditation and breathwork can be when he stepped out onto a crane 900 feet in the air for his Nat Geo series Limitless. He learned a box breathing technique that dials down stress responses in the body.
This technique involves:
Breathing in for a count of 4
Holding this breath for a count of 4
Exhaling for a count of 4
Hold for a count of 4, then breathe in again and repeat
Want to dial down your stress levels with a box breathing session or another one of Chris’ favorite meditations? Check out the full list here.
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Ready to get results?
Centr is not just the only place you can find Centr Power – at home or in gym. It’s a personalized platform that empowers and motivates you to chase your health and fitness goals, whatever they are.
Whether you want to build muscle, lose body fat, improve your overall fitness and athletic performance, sculpt your body or boost mobility, you’ll find everything you need to get started, then level up, on the Centr app.
Train with the world’s best coaches on Chris’s team
Add variety to your routine with training styles including strength, functional training, Pilates, HIIT, HIRT, boxing, HILIT, MMA, Dynamic and Yin Yoga
Work out anytime, anywhere – take the app to the gym, train at home, or stay active on the go
- Achieve your goals with easy-to-follow, specialized workout programs
Tailor your nutrition for your goals with expert advice and simple, tasty recipes
Train your mind and stay on top of stress with effective audio tools
If you’re ready to get real results like Chris Hemsworth, start your free trial with Centr today. His team will be behind you every step of the way.
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