If you’re searching for a superb body to base your training on, Chris Hemsworth is easily the best male actor in Hollywood right now. This is why:
He appears really bulky and strong, not bloated, but in a healthy way. Even if he doesn’t have a six-pack every month of the year, he probably has a body fat percentage of between 10 and 12 percent and an optimum waist-to-shoulder ratio, which gives him an enviable V shape when he takes his shirt off. His arms are just stunning! Most likely as a result of winning the genetic lottery as well as a tonne of intense training.
For two key causes, many guys are unable to get the Hemsworth appearance. First of all, you lack muscle mass because you don’t eat enough, maybe out of fear of gaining weight. You are as thin as a stick. Or, alternatively, you may be overweight now and while wanting to define your midsection more, you continue to consume too much food each week, adding to your weight.
Don’t give up, though, just yet. The training advice you need to start working out and looking like Thor is provided here.
Workout Plan
Chris Hemsworth works out for 90 minutes five days a week to get his godlike body for the movie Thor. But to get you going, we advise that you start with three to four workouts each week, lasting around an hour each.
1st day: Upper body (push focus)
Dumbbell press while squatting: 4 sets, 6–8 reps
3 sets of 8–10 repetitions on the flat bench press
Cable crossover: two sets of 13–15 rounds.
Arnold presses—3 sets of 8–10 repetitions
T-bar row: 3 sets, 8–10 repetitions.
Dumbbell row with one arm: 2 sets, 8–10 reps
Bicep curl and tricep extension superset – two cycles, totaling four sets, 10 repetitions each
2nd day: Lower body (quad focus)
Front or back squats—3–4 sets of 5 repetitions each.
Leg extension: 3 sets of 10–12 repetitions.
5 sets of 15 repetitions of the standing calf raise
3rd day: upper body (pull focus)
3 sets 8 repetitions of chin-ups. Start increasing weight until you can complete 8 repetitions using only your body weight.
3 sets of 8–10 repetitions on the barbell row
Dumbbell row with one arm, two sets of 10–12 repetitions.
3 sets of 12 shrugs
2 sets of 10 repetitions of the Arnold press
Three sets of 15 lateral raises
Bicep curl and tricep extension in a two-cycle superset (4 sets total) 10 repetitions for each
4th day: Lower body (ham/glute emphasis)
4 sets of 5 rack pull (with pins behind the knees)
Do three sets of eight lunges per leg.
3 sets of 15 repetitions of dumbbell swings
Leg press machine: 3 sets of 15 repetitions
5 sets of 15 repetitions of the standing calf raise
