Be the God of Thunder ⚡
Harness Your Inner Hero—No Hammer Required
Advanced
Hypertrophy
90 min5 sessions45 exercisescelebrity5-dayhigh-volumemass-building
About this routine
This workout program is inspired by routines publicly shared and discussed regarding Chris Hemsworth’s training for the role of Thor. It focuses on compound strength exercises, functional movements, and high-intensity circuits designed to develop muscle size, core strength, and overall athleticism. Expect a blend of heavy lifts, explosive movements, and bodyweight conditioning to help you build a powerful physique.
Workout Sessions
1
Chest, Back & Abs Thor
11 exercises
- Thor - Barbel Bench Press5 × 12
- Thor - Dumbbell Fly4 × 12
- Thor - Bent-over Row4 × 12
- Thor - Dumbbell Hammer Grip Incline Bench Two Arm Row3 × 12
- Thor - Weighted Pullup5 × 12
- Thor - Plank3 × 12
- Thor - Cable Crunch3 × 12
- Thor - Sit Up3 × 12
- Thor - Reverse Crunch3 × 12
- Thor - Hanging Leg Raise3 × 12
- Thor - Oblique Crunch3 × 12
2
Legs
5 exercises
- Thor - Barbell Squat5 × 8
- Thor - Stiff-Legged Deadlift4 × 12
- Thor - Hamstring Curls3 × 20
- Thor - Leg Extension3 × 20
- Thor - Seated Leg Curl3 × 20
3
Abs & Arms
11 exercises
- Thor - Weighted Chin Up5 × 12
- Thor - Barbell Curls3 × 10
- Thor - Hammer Curls3 × 10
- Thor - Cable Tricep Extension3 × 10
- Thor - Barbell French Press3 × 10
- Thor - Plank3 × 12
- Thor - Cable Crunch3 × 12
- Thor - Sit Up3 × 10
- Thor - Reverse Crunch3 × 12
- Thor - Hanging Leg Raise3 × 12
- Thor(Abs & Arms) - Oblique Crunch3 × 12
4
Chest, Shoulders & Back
7 exercises
- Thor - Barbell Bench Press5 × 10
- Thor - Dumbbell Fly4 × 10
- Thor - Bent-over Row4 × 12
- Thor - Bent-over Lateral Raise3 × 15
- Thor - Dumbbell Shoulder Press5 × 10
- Thor - Lateral Raise4 × 12
- Thor - Front Raise4 × 12
5
Legs & Abs
11 exercises
- Thor - Barbell Squat5 × 8
- Thor - Stiff-Legged Deadlift4 × 12
- Thor - Hamstring Curls3 × 20
- Thor - Leg Extension3 × 20
- Thor - Seated Leg Curl3 × 20
- Thor - Plank3 × 12
- Thor - Cable Crunch3 × 12
- Thor - Sit Up3 × 12
- Thor - Reverse Crunch3 × 12
- Thor - Hanging Leg Raise3 × 12
- Thor(Abs & Arms) - Oblique Crunch3 × 12
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