Thor - being god requires godlike body, for which Chris Hemsworth needed to bulk up. He trained for 6 months under experienced eye of Duffy Gaver (former NAVY seal).
"It's pretty simple bodybuilding," Gaver says about the workout,
which was used prior to last summer's Thor and this month's Avengers. "We benched, but you'll notice that there's not a ton of chest work.
Once you develop huge pecs, you look like another gym rat, and it makes
everything else look smaller."
According to Gaver, Chris didn't touch single muscle-enhancing substance (yeah, right) - the key to gaining those 20 pounds of muscle was red meat, heavy lifts, and his complete dedication to this program:
Back
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
Set #5 |
| Superset: Pullups+pushups
| XX | XX | XX | XX | XX |
| Pullups
| 20 | 15 | 12 | 10 | 10 |
| Pushups
| 20 | 20 | 20 | 20 | 20 |
| Leverage Iso Row
| 12 | 12 | 12 | 12 | XX |
| Heavy Dumbbell Rows
| 12 | 12 | 12 | 12 | XX |
| Hyperextensions
| 25 | 20 | 15 | 15 | XX |
Chest+biceps
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
Set #5 |
| Superset: Barbell bench press+dumbbell curl
| XX | XX | XX | XX | XX |
| Barbell bench press
| 12 | 10 | 10 | 10 | 10 |
| Alternate dumbbell curl
| 12 | 10 | 10 | 8 | 8 |
| Leverage incline chest press
| 15 | 15 | 15 | 15 | XX |
| Superset:
| XX | XX | XX | XX | XX |
| Heavy barbell curl
| 12 | 10 | 10 | 10 | 10 |
| Pushups
| 20 | 20 | 20 | 20 | 20 |
Legs
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
Set #5 |
| Barbell Squat: 5 sets of 20,15,12,10,10 reps
| 20 | 15 | 12 | 10 | 10 |
| Leg Press: 5 sets of 20,15,12,10,10 reps
| 20 | 15 | 12 | 10 | 10 |
| Superset: Leg extensions+Seated leg curl
| XX | XX | XX | XX | XX |
| Leg extensions
| 15 | 15 | 15 | 15 | 15 |
| Seated leg curl
| 15 | 15 | 15 | 15 | 15 |
| Standing calf raises
| 15 | 15 | 15 | 15 | 20 |
Shoulders
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
| Push press: 15,12,10,10,8,6,4 reps, Giant set/4 rounds
| | | | |
| Dumbbell shoulder press
| 15 | 12 | 10 | 8 |
| Side lateral raise
| 15 | 12 | 10 | 8 |
| Front dumbbell raise
| 15 | 12 | 10 | 8 |
| Reverse flyes
| 15 | 12 | 10 | 8 |
Triceps
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
Set #5 |
| Tricep dips
| 15 | 15 | 15 | XX | XX |
| Superset: Lying triceps press+Tricep dumbbell kickback
| XX | XX | XX | XX | XX |
| Lying triceps press
| 15 | 15 | 15 | 15 | 15 |
| Tricep dumbbell kickback
| 12 | 12 | 12 | 12 | 12 |
| Overhead barbell extension
| 12 | 12 | 12 | 12 | 12 |
Abs
|
Set #1 |
Set #2 |
Set #3 |
Set #4 |
Set #5 |
| Ab crunch machine
| 30 | 30 | 30 | 30 | 30 |
| Ab circuit: 3x
| XX | XX | XX | XX | XX |
| Situps
| 20 | 20 | 20 | XX | XX |
| Flutter kicks
| 20 | 20 | 20 | XX | XX |
| Hanging leg raises
| 20 | 20 | 20 | XX | XX |
| Tuck crunch
| 20 | 20 | 20 | XX | XX |
| Russian twist
| 20 | 20 | 20 | XX | XX |
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