Chris Hemsworth Inspired Workout Program: Train Like Thor

Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

With Thor: Ragnarok set to hit theatres next month, one of the most common questions we keep getting is: “How can I look as jacked as Chris Hemsworth playing Thor?”

And no matter where you are in your fitness journey, this article will show you how to get closer to the muscular, yet chiseled physique Chris Hemsworth has when playing Thor.

When Chris originally accepted the role of Thor, he was a skinny Australian dude with a surfer type body. He was definitely “beach ready”, but nothing even remotely close to what you would call jacked.

His enormous size transformation is a result of hard work, sweat, lots of iron and eating like a ravenous animal.

If you are into getting big, let’s see what it’ll take to pack on muscle like Hemsworth, so you too can have arms worthy of wielding Mjolnir and battling the Incredible Hulk.

Introduction to the Thor Ragnarok Inspired Workout

Chris more than likely trains 5-6 days a week for 1-2 hours a day and his workouts are as intense as it gets.

If you want results, you need to put in an enormous amount of effort. Period.

As I already said, this workout is not for the weak willed, so there are couple of things to keep in mind before starting (no matter how experienced you are).

1. Start slow: Start slow and work yourself up to the full workout. There is no point in getting injured.

2.  Take days off if you need to: This workout can put a huge amount of strain on your muscles. Good news is that you most likely have more time than Chris had (He had to get jacked in 6 months). Even if it takes you a little longer, it will still be extremely impressive.

3. Chris had a personal trainer: Thor’s workouts (which this workout is based loosely off of) were handcrafted by Duffy Gaver and Luke Zocchi (more recently), who both also kept Chris motivated when his spirits were low.

4. Chris most likely had no other distractions: His life revolved around executing his workouts (and possibly shooting another movie). Getting in the shape for Thor is part of his job as an actor.

Average people like us are usually constrained by other obligations: work, family, friends, and others. So, you may want to consider adapting this Thor Ragnarok inspired workout to better fit your schedule.

 

A post shared by Luke Zocchi (@zocobodypro) on

5. Chris had very powerful "why": Chris Hemsworth’s portrayal of Thor is now immortalized in several motion pictures for millions of people to see. This by itself can serve as an extremely potent source of motivation, don't you think?

If he bailed out or put in half-assed effort, he would go down in the cinematic history as a tiny Thor, get ridiculed on the internet, lose his face, never be hired as an actor again… maybe not as tragic, but you get my point - his career was depending on it.

Having a very strong “why” can fuel your motivation like nothing else. Make sure you know why you're embarking on this journey of making yourself huge, so you can bounce back from any setbacks that wait for you along the way.

The Thor Ragnarok Inspired Workout Program

OK, are you ready to put on some serious mass, whilst maintaining this lean and chiseled look? If yes, then let's dive deep into the nitty gritty of this Thor Ragnarok inspired workout program, so you too can get jacked enough to battle against the Incredible Hulk and Hela (the Queen of the Dead).

As mentioned, this isn't Chris Hemsworth's actual workout. It is a Thor inspired workout based on a combination of both of his trainers' workout philosophies.

Rest for 30-60 seconds after each exercise. Abs are meant to be performed as a circuit with no rest between exercises. Chris Hemsworth is also very active outside of the gym, including his days off. Be sure to incorporate some light active recovery work on your days off as well to maximize your results.

Chris Hemsworth Thor Workout Monday = Chest/Back/Abs

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Hammer Strength Row 4 12
5. Weighted Pullup 5 15, 12, 10, 10, 8
6. Weighted Dip 5 15, 12, 10, 10, 8
7a. Plank 1-3 60 seconds
7b. Cable Crunch 1-3 12-15
7c. Sit Up 1-3 12-15
7d. Reverse Crunch 1-3 12-15
7e. Hanging Leg Raise 1-3 12-15
7f. Oblique Crunch 1-3 12-15 each side

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Tuesday = Legs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20

For cardio, Chris Hemsworth likes to surf. If you can't go surfing, perform cardio of choice.

Chris Hemsworth Thor Workout Wednesday = Abs & Arms

Exercise Sets Reps
1. Weighted Chin Up 5 15, 12, 10, 10, 8
2. Barbell Curls 3 10
3. Hammer Curls 3 10
4. Cable Tricep Extension 3 10
5. Barbell French Press 3 10
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Workout Thursday = Chest/Shoulders/Back

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Bent-over Lateral Raise 3 15
5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8
6. Lateral Raise 4 12
7. Front Raise 4 12

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Friday = Legs & Abs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Inspired Diet

Here is a quick break down what you need to eat to become worthy of being called Thor:

Protein

  • Whole eggs
  • Chicken
  • Fish
  • Steak
  • Plant-based protein powder
  • Veal
  • Rabbit
  • Whey protein shakes

Carbs

  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Quinoa
  • Berries

For carbs, the Thor diet centered around eating things that you find growing in the earth, not processed and put in a box.

Fats

  • Grass fed butter
  • Coconut oil
  • Avocado
  • Nuts

Chris's diet while preparing for the role of Thor is as strict as anyone trying to gain lean muscle mass should be. But exactly how many calories a day was he consuming to get himself from a relatively good looking beach boy to a god of thunder?

It was 3500 calories a day (minimum).

You should obviously also adjust this based on your personal weight and height. To find your daily calorie needs, use this bmr calculator. Then, to bulk like the Asgardian, add ~500 calories to that number to create a calorie surplus.

As you can see above, those calories are not coming from fast foods either. To keep your body performing at its best and fat at a minimum, get your calories from fresh fruits, veggies, lean meats, proteins and carbs.

 

A post shared by Chris Hemsworth (@chrishemsworth) on

Mindset Like Thor: God of Thunder

So far we covered the training program and nutrition. What about the psychological aspect? Having a mindset to become Thor is all too important and you probably won't get too far if you don't get that on point.

Most likely, you don’t have a trainer to do this, so remember:

  1. It’s not going to be easy.
  2. You’re going to want to quit.
  3. There are no shortcuts.
  4. You will feel amazing when you look in the mirror and see the man you wanted to be.

All self-improvement begins in the mind. Listen to yourself making excuse, then stay strong & push through.

Final Notes on the Thor Ragnarok Inspired Workout Program

Perform this Thor Ragnarok inspired routine consistently and you’ll be looking swole like Chris Hemsworth in no time.

The recommended duration for this program is 12 weeks, but you can run it for up to 6 months at a time. Just listen to your body and take some time to deload as needed.

Thor: Ragnarok hits theaters on November 3, 2017. Be sure to check out the man who inspired this workout in action on the silver screen as he is pit against the Hulk in an intergalactic battle and tries to save Asgard, all while preventing Ragnarok from happening.

Extra Things You Should Keep in Mind:

If you are feeling sore, drained, and unmotivated, take a day off.

Listen to your body, it will tell you when you’ve crossed the line and you should take some time off from training.

Sleep 8-10 hours a night - if you're putting in all this work but neglecting sleep, you are doing it wrong!

Do you have what it takes to get a superhero physique like Chris Hemsworth’s portrayal of Thor?

Enjoy the workout and let us know your thoughts on the program in the comments below!

65 Comments+ Post Comment

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Posted Sun, 05/13/2018 - 15:15
Emily

Hi, I was wondering what kind of macros percentage-wise would be appropriate?

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:54
JoshEngland

Hi Emily,

It depends on your individual needs. Typically, it is wise to keep Carbs 50-65% of total diet, fats 15-30%, and protein 15-25%.

Hope this helps!

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Posted Sat, 05/12/2018 - 05:05
Karl

Hi!
I am very excited to start this workout, but I have a couple of questions. I am 15 years old and very tall, about 6ft3 and about 165 lbs, will this we Ok? Also i cannot perform as man dips and chinups, is there any alternative? Finally does the workout days have to be monday-friday, or could it be like monday, wednesday, friday, saturday and sunday?
Thank you!

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:55
JoshEngland

Hi Karl,

I'd recommend starting with this program: https://www.muscleandstrength.com/workouts/full-body-workout-program-for...

Hope this helps!

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Posted Mon, 05/07/2018 - 20:34
Allen Lockett

Hey man! I'm definitely going to start this workout, just a quick question do you do 45 minutes of cardio everyday straight after the workout?

JoshEngland's picture
Posted Tue, 05/08/2018 - 09:01
JoshEngland

Hi Allen,

You can break it up and perform it however you see fit to meet your own daily schedule. For me personally, I walk/run with my dog for about 30ish mins in the morning and in the evening. The only thing I wouldn't recommend is performing 45 mins of cardio right before lifting.

Hope this helps!

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Posted Fri, 05/04/2018 - 22:33
Ashton

Hi, I am a 15 year old football player and thinking about doing this routine. Would it be a good idea as an athlete to use this routine? Or is it more bodybuilding not football player style?

JoshEngland's picture
Posted Mon, 05/07/2018 - 09:17
JoshEngland

Hi Ashton,

This particular workout is more for those trying to body build. If you're looking to increase your sports performance in football, this might be a better option:

https://www.muscleandstrength.com/workouts/offseason-football-workout

Hope this helps!

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Posted Tue, 05/01/2018 - 13:46
Josh scanlon

Hi!
Is it bad to to do cardio on the workout before you do leg workout? I’ve heard you should wait more than 24 HRs after doing cardio so you get good results on leg workouts

JoshEngland's picture
Posted Tue, 05/01/2018 - 15:40
JoshEngland

Hi Josh,

Depends on the duration and type of cardio. I wouldn't recommend any cardio prior to your workout. However, post workout is fine. You should be able to do cardio the following day after working legs, however I'd suggest something low impact such as walking.

Hope this helps!

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Posted Mon, 04/30/2018 - 11:58
Tom

Why for some exercises you are doing less reps? (bench 12,12,10,8,6) I presume you increase the weight but should you not be lifting your strongerst to start with? Thanks.

JoshEngland's picture
Posted Mon, 04/30/2018 - 14:58
JoshEngland

Hi Tom,

Yes, increase the weight as the reps decrease. And no, not necessarily. When it comes to building lean muscle, you want to have a greater total amount of volume during your workouts.

Pyramiding your sets can work both ways. But when it comes to building muscle, you'll likely be able to push more weight throughout the workout pyramiding down, because you'll be able to use more weight during the higher rep range. More weight for more reps will equate to a greater total volume than more weight for less reps.

Kind of a confusing principle to explain.

Hope this helps!

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Posted Tue, 05/01/2018 - 06:31
Tom

Thanks for the response, just quick follow up question. For legs you're doing hamstring curl and then seated leg curl. Does that not target the same muscle? I don't have a hamstring curl machine so would an alternative would be standing opposite a leg extension machine and lifting your heel backwards?

JoshEngland's picture
Posted Tue, 05/01/2018 - 09:15
JoshEngland

Hi Tom,

Yes, both exercise target the same muscle. The goal is to hit the hamstrings with a lot of volume (sets and reps) to make them grow.

Yes, that is certainly an option. You can also perform bodyweight leg curls if you have an exercise ball by placing your legs on the exercise ball and pulling it towards your butt by contracting your hamstrings.

Hope this helps!

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Posted Mon, 04/30/2018 - 10:58
jon

Is this good for weight loss to? I am a chubby guy and would like to know if I can gain lean muscle from this?

JoshEngland's picture
Posted Mon, 04/30/2018 - 15:00
JoshEngland

Hi Jon,

Sure, you can use this program as a fat loss program. At the end of the day, total calorie intake is going to be a greater indicator on whether you lose fat or build muscle. Any workout will help you burn calories.

Hope this helps!

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Posted Sun, 04/29/2018 - 21:44
Tom

Hello. I have modified the program so that I only perform one leg day, and instead have (for Thursday) chest and shoulders and (for Friday) back and arms. I did this as I play basketball and do not want to over train my legs and cause injury. Do you think i should stick to the original program or is this okay to do?
Many thanks.

JoshEngland's picture
Posted Mon, 04/30/2018 - 09:17
JoshEngland

Hi Tom,

You can modify this program however you see fit to meet your individual needs. Those changes should be fine.

Hope this helps!

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Posted Sun, 04/29/2018 - 12:23
Spencer

Outta curiosity how come the upper body and lower body day excercises are pretty much the same thing on both of there days just with a few other things added? Is that normal in a routine to do like bench press and squats twice a week or double up on certain excercises?

JoshEngland's picture
Posted Mon, 04/30/2018 - 09:18
JoshEngland

Hi Spencer,

Yes, it is fairly common to utilize similar exercises during a training phase. Increasing the training frequency on specific lifts can help you improve on those lifts and build more muscle in the long run.

Hope this helps!

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Posted Wed, 04/25/2018 - 12:44
carter

hello, so i just discovered this workout and i’m not really sure how much weight i should use or if i could take creatine while i workout. i have protein powder and i just stared making shakes with it, but i’m just kinda curious to how much weight i should use and if creatine would make a difference at all

JoshEngland's picture
Posted Wed, 04/25/2018 - 16:33
JoshEngland

Hi Carter,

You can take creatine with this workout. The recommended dosage of creatine is 5-10g. Yes, you can add it into your shakes if it is an unflavored creatine.

Weight selection is going to be highly individualized across the board. I would recommend using 70-85% of your working max depending on the rep range prescribed (lower rep ranged requiring closer to 85%, higher rep ranges closer to 70%).

For those who may not know their working max on a particular lift, I always recommend selecting a weight you know you can perform the prescribed number of reps with. If you find the weight is light, move up on your next set. If it is too heavy, move down on your next set. If it is just right, stay put!

When performing these exercises, you should never reach mechanical failure (where your form breaks on a lift). Always aim to feel as though you have one rep left in the tank.

Hope this helps!

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Posted Sun, 04/22/2018 - 16:36
Anton

I'm about to start this workout but can't really do dips yet. Is there any other exercise or anything that can help me get better at dips?

JoshEngland's picture
Posted Mon, 04/23/2018 - 09:18
JoshEngland

Hi Anton,

I'd recommend eccentric only dips or resistance band assisted dips.

If neither of those options are available, than close grip push ups or bench dips would be viable options.

Hope this helps!

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Posted Fri, 04/20/2018 - 08:03
Dean

So I'm about to start the Hemsworth routine and I am really looking forward to it. It is completely different to what I am doing at the moment and I'm hoping to achive my goals faster. My only question is where do I start weight wise? Do I drop down a little bit on what I am doing at the moment and slowly reincrease? Or do I just keep going where I am at now?

JoshEngland's picture
Posted Fri, 04/20/2018 - 12:05
JoshEngland

Hi Dean,

Building muscle takes time. It's a marathon, not a race. Don't beat yourself up trying to build muscle faster - it doesn't work that way.

Weight wise, you may need to drop down if you're not use to this much volume with your current workout routine. Pick a weight that you can perform the prescribed reps of each set. Upon finishing, you should feel like you have 1-2 more reps left in the tank.

Hope this helps and best of luck!

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Posted Sun, 04/01/2018 - 22:39
Chris Simonson

Hi,

I've been following this program y all year. I've gone to the gym 53 times so far in 2018. At first I saw some real gains, but in March I started to notice I was bulking up around the middle. I lost the definition I was starting to earn. I'm sticking with the program, but I wanted to ask some questions.

First, does cardio kill gains? I was holding back on some of the post-lifting cardio. Now I'm trying to work it into my routine. I feel like I have to ask because I can't seem to find a straight answer.

Second, I'm trying to adopt a high-protein diet. I'm eating 2-3 chicken breasts a day most of the time. I worry I'm starting to take on too many calories. Do I need to maintain a caloric defect if my goal is to gain muscle and lose fat? If so, how do I consume enough protein without taking on all these extra calories that (I think) are leading me to add on all this extra bulk?

Thanks.

JoshEngland's picture
Posted Mon, 04/02/2018 - 09:36
JoshEngland

Hi Chris,

No cardio doesn't kill gains. Feel free to add it in if needed.

Track you calories and macros using my fitness pal or any other calorie tracker. You may be consuming more than you should be. If consuming additional protein, you need to cut back on one of your other macronutrients.

Gaining muscle and losing fat do not really happen at the same time unless you are truly a beginner. If you want to lose fat, you need to be in a deficit. If you want to gain muscle, you need to be in a surplus.

Hope this helps!

JoshEngland's picture
Posted Wed, 04/11/2018 - 09:06
JoshEngland

Hi Chris,

That's pretty solid still! Sounds like you're doing all of the right things currently. Just be consistent at it for the long haul now. :) You'll keep those gains and make some more along the way.

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Posted Mon, 04/02/2018 - 19:01
Chris Simonson

It does help, yes. I guess I want to add muscle, not fat, as opposed to LOSING fat. I'll check out those apps.

So is bulk and cut a viable strategy?

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Posted Sat, 04/07/2018 - 20:53
Chris Simonson

Hey, I just wanted you to know I started using My Fitness Pal. This is really helpful. I never realized how much sugar I was taking in. I'm doing better with Macros too. I'm still learning about them, but it's a big help.

One more question. I was eating a lot of protein bars, cookies, and things like that. I was drinking muscle milk too. How much of this kind of stuff should I be consuming. On the one hand I'm worried the sugar and such I took on with these was too mmuch. On the other hand, I'm worried I won't get enough protein otherwise.

JoshEngland's picture
Posted Tue, 04/03/2018 - 09:22
JoshEngland

Hi Chris,

You'll always gain a little bit of fat while bulking. The key is to slowly add calories to minimize fat storage and maximize muscle growth. Generally, a 250 calorie surplus will do the trick.

Yes, personally I bulk for 8-12 weeks at a time and then cut for 4-8 weeks at a time, then maintain for a period of time. My goals are always changing lol, but sometimes that's what it takes to maintain consistency in the gym.

There's a comfortable bodyfat percent and weight for everyone. The trick is finding yours and then setting up your diet and workouts to get there, and then hover either slightly above or below that point depending on how you're feeling.

Hope this helps!

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Posted Tue, 04/10/2018 - 18:18
Chris Simonson

I'm getting better at meal prep, yeah. I eat a lot of lean meats like chicken every day. I'm usually able to do, like, 3-4 days in advance right now, but I do want to get better at it.

The workout is great, but I just want to keep my gains.

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:39
JoshEngland

Hi Chris,

That's awesome! Glad you found it helpful.

Depending on the type of sugar you're consuming, it's alright to exceed myfitnesspal's recommendations (I often exceed my own). If you're eating fruits and dairy, you're going to get plenty of sugar during the day. The trick is to eliminate any products with massive amounts of additives when possible (candy, baked goods, etc).

Supplementing your protein is fine. If you're worried about the amount of sugar in your supplements, I'd suggest looking for whole food alternatives such as lean meats, fish, poultry, eggs, etc.

The next step if you're not already doing it is likely going to be meal prepping your foods for the week. Once you start planning your meals for the week, you'll worry a lot less about meeting your macros for the day.

Hope this helps!

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Posted Wed, 03/28/2018 - 07:41
Michael

Did Chris Hemsworth focus more on lifting heavy weights with low reps and longer rest periods or lifting lighter weights with higher reps and short rest periods?

JoshEngland's picture
Posted Wed, 03/28/2018 - 09:19
JoshEngland

Hi Michael,

From what I've read, a combination of the two strategies. Especially on compound lifts. He'd start with a higher rep range and pyramid his sets down. Then on accessory lifts he'd go from anywhere between 8-20 reps.

Hope this helps!

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Posted Thu, 03/08/2018 - 12:26
Eva

Hi Josh!
So here it is. My final stat on my Thor Ragnarak Chris Hemsworth inspired workout.
I RELEASED 20IBS AND 13 INCHES OF MY BODY!
Now, I had bigger goals but, wow! I’m actually really proud of myself for sticking to my workouts, commitment, and keeping that mindset positive.
>
I have big goals ahead of me and I’m ready to take on my next fitness journey. Thank you so much @muscleandstrength for having an awesome workout platform and resources to make this happen! You inspire people to push themselves and try new things! It was a hard, fun, frustrating, and rewarding 12 weeks.
>
I’m an outdoor enthusiast that loves nature, backpacking, snowshoeing, and hiking. This fitness journey was for me to start being healthy again, and to build strength/endurance for my hiking adventures. I.WANT.TO.HIKE.AS.LONG.AS.POSSIBLE.
>
Thank you for this awesome workout! (I might do it again!)
>
You are worthy.
You are capable.
You are beautiful.
Book the ticket.
Write the book.
Create the dream.
Celebrate yourself.
Rule your queendom.

JoshEngland's picture
Posted Thu, 03/08/2018 - 13:59
JoshEngland

Hi Eva!

Wow! That is AWESOME! Congratulations on your progress!

Glad you enjoyed the program and thank you for your kind words!

More superhero/villain inspired workouts to come in the future for sure!

Keep up the great work!

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Posted Fri, 02/09/2018 - 09:32
Daniel

Hi!
buckle up for this one because I am curious!
1) Where can I get more information (like, way more) about the diet?
[ I have many questions about the diet such as:
- How much of everything should I eat? (percentage of protein, carbs, and fats would be very useful)
- What effect will going off diet for a meal or two a week will have?
- Can I do intermittent fasting while doing this workout & diet or do I have to eat three meals a day?]
2) How much and for how long should I do cardio on Tuesday (Legs day)?
3) On Wednesday for how long (and at what speed) should I cycle on the bike while doing HIIT for cardio?
4) Also on Wednesday should I be doing HIIT for the whole workout or just for the arms?
5) When calculating my amount of calories required for consumption for this workout should I select "Very active" due to this workout or "Sedentary" which is what I do excluding this workout?
5) If I'm a little fat now, would this workout give me abs like Chris's or do I need to lose weight prior to starting this workout?
6) Wouldn't eating so much make me gain fat and muscle? (Like those but guys at the gym who also have a round stomach)
7) And finally, and perhaps most importantly, will this workout give me the power to summon lightning?
Thanks a lot, Daniel

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:25
JoshEngland

Hi Daniel,

There's a lot to your questions that simply one could not answer over the internet given how individualistic some of these things can be.

I'd recommend starting here: https://www.muscleandstrength.com/expert-guides/muscle-building

Then seek out a personal trainer to work out with in person for a while. Pick their brains while you work with them with all of these questions. It will be well worth the investment.

Hope this helps!

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Posted Wed, 01/31/2018 - 00:10
Carlos

Is it enough just 2 exercises monday and Thursday for chest ?

JoshEngland's picture
Posted Wed, 01/31/2018 - 15:03
JoshEngland

Hi Carlos,

Yes, it should be plenty. When you increase the training frequency, you have to decrease the individual day's training volume. 4 total weekly chest exercises and 10-12+ total sets is plenty to stimulate muscle growth.

Hope this helps!

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Posted Mon, 02/05/2018 - 15:05
shaq

you bet your boots. but do incline to. but with dumbbells

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Posted Fri, 01/26/2018 - 15:30
Nick

Hello are this workout really Chris Hemsworth's
Because i find many workout of Chris Hemsworth training diet

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:46
JoshEngland

Hi Nick,

No, but it is a Chris Hemsworth inspired workout that was created with a lot of thought and research on training principles Chris' previous and current trainers believe in.

Hope this helps!

JoshEngland's picture
Posted Mon, 01/29/2018 - 09:02
JoshEngland

Hi Nick,

Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

And simply aim to eat that many calories each day from the food sources outlined above.

Hope this helps!

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Posted Sat, 01/27/2018 - 14:12
Nick

how about the recipe. Of the diet bro, how much should i eat

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Posted Thu, 01/25/2018 - 10:18
Francisco

How can i calculate the weights i’ll use for each exercise so i don’t get to much or to less to excersice, thanks!!!!

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:23
JoshEngland

Hi Francisco,

Weight selection is going to be highly individualized across the board. I would recommend using 70-85% of your working max depending on the rep range prescribed (lower rep ranged requiring closer to 85%, higher rep ranges closer to 70%).

For those who may not know their working max on a particular lift, I always recommend selecting a weight you know you can perform the prescribed number of reps with. If you find the weight is light, move up on your next set. If it is too heavy, move down on your next set. If it is just right, stay put!

When performing these exercises, you should never reach mechanical failure (where your form breaks on a lift). Always aim to feel as though you have one rep left in the tank.

Hope this helps!

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Posted Tue, 01/09/2018 - 07:22
Lal Sangkima

This workout is though,just finish day two,and im doing it at home cus the gym closed early and went home late from school,
I have a question about the cardio can i do 15 min of hiit cardio evry day instead of 45 min of low instensity cardio? what would you recommend hiit cardio 15 min or low cardio45 min