The Chris Hemsworth Thor Workout

Bonus PDF Workout Guide

By: Keith Lai

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Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

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Chris Hemsworth Thor Workout Plan

Day 1 – Upper body (push focus)

• Incline dumbbell press – 4 sets/6-8 reps • Flat bench press – 3 sets/8-10 reps • Cable crossover – 2 sets/13-15 reps • Arnold presses – 3 sets/8-10 reps • t-bar row – 3 sets/8-10 reps • 1-arm dumbbell row – 2 sets/8-10 reps • Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

Day 2 – Lower body (quad focus)

• Squat (can be front or back squat) – 3-4 sets 5 reps. Don’t worry if you rest more in between sets here. • Lunges – 3 sets/ do 8 reps per leg. • Leg extension – 3 sets/10-12 reps • Standing calf raise – 5 sets/15 reps

Day 3 – Upper body (pull focus)

• Chin ups – 3 sets/6-8 reps. Once you can do 8 reps with your bodyweight only, start adding weight. • Barbell row – 3 sets/8-10 reps • 1 arm dumbbell row – 2 sets/ 10-12 reps • Shrugs – 3 sets/12 reps • Arnold presses – 2 sets/10 reps • Lateral raises – 3 sets/15 reps • Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

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Day 4 – Lower body (ham/glute focus)

• Rack pulls (pins below knees) – 4 sets/5 reps • Lunges – 3 sets/do 8 reps per leg • Dumbbell swings – 3 sets/15 reps • Leg curl machine – 3 sets/15 reps • Standing calf raise – 5 sets/15 reps

In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule.

So it can look like this:

Workout schedule option 1:

Monday: Day 1, Tues: Rest, Wed: Day 2, Thrus: Rest, Friday: Day 3, Sat: Rest, Sunday: Day 4. Repeat on Tuesday and so on.

Workout schedule option 2:

Monday: Day 1, Tues: Day 2, Wed: Rest, Thrus: Day 3, Friday: Day 4, Sat: Rest, Sunday: Rest. Repeat on Monday Chris Hemsworth diet: How to eat like a Norse God

You need to track your food intake with this diet plan.

If you want any chance of gaining a substantial amount of muscle without too much fat, you need to how much you’re eating.

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Your food options should follow the 80/20 rule. So you should be eating whole nutritionally dense foods 80% of the time and whatever else you want 20% of the time.

And for quick reference, here are the calorie/macro guidelines you should aim for if you’re trying to gain weight:

• Daily calorie intake: Your bodyweight in pounds * 16-18 • Protein per day: At least 0.8 grams per pound of bodyweight • Fats per day: 20% of your calories • Carbs: Fill in the remaining calories with carbs

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