How Chris Hemsworth Got Jacked for the Marvel Movies

The actor Chris Hemsworth is best known for playing Thor in the Marvel Studio film series. And one of the things that fans most admire about the Australian actor is how jacked he got for his role as the superhero and Norse god of thunder. Many people would expect that he had to engage in a pretty intense workout routine to achieve his impressive physique (and that’s certainly true). But what most people would be surprised to learn is that he was able to get ripped by eating a 100% vegan diet. Let’s take a look at what his exercise regimen involved, as well as how he maintained his muscle mass with plant-based nutrition.

Pre-Filming Diet

Now, it should be mentioned that Hemsworth did not follow a vegan diet before the filming of Thor: Ragnarok or Avengers: Infinity Wars. Before the filming of these films, he was eating lots of chicken breast and fish, as well as veggies, brown rice, and sweet potatoes. His trainer Luke Zocchi previously said that “food is more important than training”. And this principle is reflected in Hemsworth’s pre-film diet plan.

Zocchi had Hemsworth eating six times a day, every two to three hours. He also consumed massive amounts of calories, which you can see based on his daily menus. As well as the foods just mentioned, Hemsworth would also eat copious amounts of egg whites, quinoa, bananas, whey protein shakes, and beans.

Hemsworth’s Workout Routine

Hemsworth engaged in a variety of high-intensity interval training (HIIT) called high-intensity resistance training (HIRT) in order to get jacked for Avengers: Endgame. HIIT focuses on burning fat through anaerobic exercises crammed into short periods of time, whereas HIRT is all about building strength but also through exercises that keep the heart rate up and the muscles active after the workout ends. His HIRT workout features five total rounds, with 10 reps of each move and a 30-second rest between moves. The workout goes like this:

  1. Burpee curl to press (sets: 5; reps: 10)
  2. Walking plants (sets: 5; reps: 10)
  3. Dumbbell renegade row and press-up (sets: 5; reps: 10)
  4. Dumbbell bent-over rear flys (sets: 5; reps: 10)
  5. Dumbbell hammer curl and reverse lunge (sets: 5; reps: 10)
  6. Hollow outs (sets: 5; reps: 10)

This exercise plan allowed Hemsworth to achieve his most jacked physique so far. His workout routine for the previous Marvel films was quite different. It implemented:

  1. Back squats
  2. Bench presses
  3. Deadlifts
  4. Pull-ups
  5. Bear crawls

The specific routines involved Bodyweight Circuit Training:

  1. Pull-ups (3 sets, 15 reps) for lats
  2. Sit-up (3 sets, 20 reps) for abs
  3. Push-ups (3 sets, 15 reps) for chest
  4. Front box jump (3 sets, 10 reps) for hamstrings
  5. Bodyweight squat (3 sets, 15 reps) for quadriceps

It also included Iron Circuit Training:

  1. Barbell squat (3 sets, 15 reps) for quadriceps
  2. Barbell bench press (3 sets, 5 reps) for chest
  3. Standing military press (3 sets, 8 reps) for shoulders
  4. Barbell deadlift (3 sets, 5 reps) for hamstrings
  5. Hammer curls (3 sets, 5 reps) for biceps

Hemsworth’s Vegan Diet

Hemsworth adopted a vegan diet during the filming of both Thor: Ragnarok and Avengers: Infinity Wars. This would seem to prove that you can definitely stay as ripped as Hemsworth by sticking to plant-based sources of protein. Zocchi said:

“We tried to see if he could keep the muscle being vegan, and it actually surprised me as well because we’re all in this mentality of ‘gotta eat animal protein, protein, protein,’ but you can get a lot of protein from beans.”

According to Zocchi, Hemsworth’s favorite meals were bean and veggie burgers. But of course, there are plenty of plant-based foods that are high in protein that help many vegan bodybuilders to thrive. Whether you’re vegan or not, if you want to be able to gain the strength and physique of Hemsworth, then you could try out following his workout regimen. Be prepared though. It’s an intense workout that requires a great deal of determination.