Chris Hemsworth’s Avengers: Doomsday Workout Is Simpler, Smarter and Still Godlike

Chris Hemsworth is back and this time, the Norse god isn’t chasing size for the sake of it. As Marvel fans gear up for Avengers: Doomsday, the Aussie icon is preparing to don the cape again… but with a very different plan. No more 10-meal days. No more truck-pulling stunts. Just pure, efficient training and it might just be his most relatable transformation yet.

Let’s break down the actual workout and mindset behind Hemsworth’s new approach, straight from his long-time trainer Luke Zocchi.

Smarter, Not Harder: The New Thor Philosophy

If you're expecting an all-out, soul-crushing training regime like in Thor: Love and Thunder, think again. Hemsworth and Zocchi are taking a new route one that trades intensity for longevity.

“We’re just a bit more in tune with our bodies now,” Zocchi shared in a recent interview. “We’re not killing ourselves anymore.” That doesn’t mean Hemsworth isn’t pushing it just means he’s prioritizing how he trains, not just how hard.

Gone are the 10 daily meals. Gone is the goal of superhero bulk at any cost. Instead? Purpose-driven lifting, sustainable cardio, and workouts designed around what the costume actually shows arms and shoulders.

One Day On, One Day Off: The Weekly Flow

Instead of back-to-back grind sessions, Chris follows a "push-pull-legs" split with recovery built right in. Here’s the basic structure:

• Day 1 – Push (chest, shoulders, triceps)
• Day 2 – Cardio
• Day 3 – Pull (back, biceps)
• Day 4 – Cardio
• Day 5 – Legs & glutes
• Day 6 – Cardio
• Day 7 – Repeat or adjust based on energy

The goal? Maximize output, minimize burnout. And yes, he still looks like a god.

Boxing, Intervals, and Variety, Not Just Lifting

Cardio isn’t boring when you're Chris Hemsworth. Instead of running endlessly, he mixes it up with:

• Boxing drills (Zocchi was a boxer before he trained Hemsworth)
• 10-minute circuit cardio blocks (treadmill, StairMaster, SkiErg, rower)
• Tabata on a fan bike (20 seconds max effort, 10 seconds rest x 8)

“It’s horrible,” Hemsworth admitted after one session. But hey even gods hate cardio.

The Push-Day Workout That Builds Thor Shoulders

Here’s a sample of the push-day session Zocchi created, designed to emphasize arms and shoulders because that’s what the costume highlights most.

Warm-Up Circuit (3 Rounds with Light Dumbbells)

• Lateral Raise × 8
• Front Raise × 8
• Military Press × 8
• 60 sec rest

Seated Dumbbell Shoulder Press (4 Sets, 8–12 Reps)

• Final set: Drop set — reduce weight 2–3 times, go to failure

Incline Dumbbell Bench Press (3 Sets, 12 Reps)

Single-Arm Cable Lateral Raise (4 Sets Each Side, 12 Reps)

Cable Rear Delt Fly (3 Sets, 15 Reps)

• Last set: Drop set to failure

Straight Bar Triceps Pushdown (3 Sets, 12 Reps)

This workout is sculpted for impact and visibility no fluff, just functional hypertrophy.

The Diet: Clean, Controlled, and Not Crazy

Remember when Hemsworth was force-feeding himself 10 meals a day? That’s gone. For Avengers: Doomsday, the focus shifted to 4 - 5 well-balanced meals daily enough to fuel workouts and maintain muscle, without bloating or discomfort.

“We’re not ramming food down his throat,” Zocchi said. “But he still looks great.”

It’s a shift from bulk mode to balance mode and honestly, it’s a refreshing take.

Why This Version of Hemsworth Might Be His Best Yet

Physically, Hemsworth might not be as massive as his Love and Thunder days but visually? He may look more athletic, more functional, and more believable than ever.

The new plan focuses on:

• Smarter recovery
• Intentional hypertrophy
• Mental wellness
• Real-life function (he can surf again!)

And let’s face it: That’s a superpower in itself.

Hemsworth’s Avengers: Doomsday prep isn’t about pushing the limits it’s about respecting them. It's a plan grounded in real-life performance, and it might just set a new gold standard for superhero fitness.

The next time you're thinking of leveling up your workouts, consider this:
You don’t need to train like a beast. You just need to train like Thor.