Chris Hemsworth Ditches Extreme Workouts for Smarter Training in ‘Avengers: Doomsday’ As His Personal Trainer Reveals his Workout & Diet Plan

Chris Hemsworth is getting back into superhero shape, but this time he’s doing it a little differently. The actor is currently filming Avengers: Doomsday, and while he’s still training hard, his long-time personal trainer Luke Zocchi says they’ve taken a more relaxed and balanced approach this time around.

Zocchi, who has worked with Hemsworth for years and helps run his fitness platform Centr, told Harry Bullmore that they’re not pushing as hard as they did for previous Marvel movies like Thor: Love and Thunder. Back then, Hemsworth was training non-stop and eating ten meals a day to bulk up for the role. Now, they’re focusing more on listening to their bodies and not overdoing it.

“I hate to say it, but I think we’re just getting a little bit older,” Zocchi joked in the interview. “We’re not killing ourselves as much and always thinking more is better. Instead, we’re being a bit more in tune with our bodies.”

For Avengers: Doomsday, Hemsworth is working out every other day with a mix of strength training and cardio. Instead of long gym marathons, the workouts are designed to be efficient and targeted. Zocchi says they’re sticking to a push-pull-legs routine, with push days focusing on chest and arms, pull days on back and biceps, and leg days rounding things out.

In between, they add in moderate cardio, including machines, boxing, and sometimes running.

They’re not afraid to switch things up either. If Hemsworth isn’t feeling 100% on a scheduled lifting day, they’ll keep it light with a bit of cardio and save the weights for the next day. The goal this time isn’t to get massive—it’s to look strong and feel good doing it.

“Chris still looks great,” Zocchi said. “But he didn’t enjoy how big he was for Love and Thunder. He felt uncomfortable and it messed with his surfing.”

He starts with a light dumbbell warm-up doing lateral raises, front raises, and military presses for three rounds. Then he moves into the main workout.

The first exercise is the seated dumbbell shoulder press. He does 4 sets of 8 to 12 reps and finishes with a drop set, which means he lowers the weight three times in a row and keeps doing reps to push his muscles.

Next is the incline dumbbell bench press, where he presses dumbbells while lying on a slightly tilted bench. He does 3 sets of 12 reps.

Then he does single-arm cable lateral raises, 4 sets of 12 reps on each side. This targets his shoulder muscles.

After that comes the rear delt fly on the cable machine for his back shoulders. He does 3 sets of 15 and ends the last one with another drop set like before.

The final move is the straight bar triceps pushdown on a cable machine. He does 3 sets of 12 reps to work the back of his arms.

Each exercise has about 60 seconds of rest between sets. The focus is on building his arms and shoulders since his costume in the movie shows those areas the most.

In the last film, Hemsworth had to eat like a machine—ten 450-calorie meals every day. Zocchi said feeding him felt like a full-time job. He’d even bring food to him in the makeup chair in the morning. At times, Hemsworth felt sick from all the eating.

Now, it’s a different story. Hemsworth is eating four to five meals a day, and he’s not stressing about packing on tons of mass. The focus is on looking good on camera, especially since his costume in Avengers: Doomsday puts a spotlight on his arms and shoulders.

Recovery is also a major focus. Zocchi says they’re big fans of saunas and ice baths, but because new research suggests cold plunges right after workouts might slow muscle growth, they do them in the mornings instead. After heavy training, Hemsworth will do guided breathing and meditation to help his body relax and recover.

“It’s just to get the body to calm down and get into that parasympathetic nervous system,” said Zocchi, referring to the body’s natural system for rest and recovery.

Hemsworth is still in the middle of filming, so fans will need to wait a bit before seeing the results of his new training plan on screen. Right now, Avengers: Doomsday is set to release on December 18 next year. Before that, The Fantastic Four: First Steps will hit theaters on July 25, 2025.

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