Chris Hemsworth Reveals His Brutal ‘Avengers: Doomsday’ Workout Routine Behind His Insane Physique

Chris Hemsworth has spent well over a decade building one of the most recognizable physiques in the entire Marvel Cinematic Universe, and each new Thor appearance has typically come with its own extreme transformation story attached. With filming now underway for ‘Avengers: Doomsday’, fans have naturally been curious to see exactly how the actor is bulking back up for what could be one of his biggest ensemble outings yet.

This time around, the transformation looks noticeably different from what fans have come to expect. Hemsworth’s longtime trainer Luke Zocchi, who also runs the actor’s fitness platform Centr, revealed that the pair have deliberately scaled back the intensity compared to previous Marvel films, choosing a more balanced and sustainable approach over the punishing routines of the past.

That shift stands in sharp contrast to what Hemsworth put himself through for earlier Thor appearances. Speaking to The Independent, Zocchi explained that past preparations, including the buildup for ‘Thor: Love and Thunder’, involved a grueling combination of bodybuilding and strongman training paired with ten 450-calorie meals a day, a regimen so intense that Hemsworth would often feel sick every two to three meals and need a protein shake just to keep going.

Zocchi described that older approach candidly, admitting they treated Hemsworth almost like he was being force-fed for the sake of size, driven by the belief at the time that it might be his last outing as Thor and that going all in was worth the toll it took on his body, including making it harder for him to surf, one of his favorite pastimes.

For ‘Doomsday’, that mindset has clearly shifted. Zocchi told The Independent that Hemsworth pushed back on repeating that same extreme process, and the two have since settled into a program built around 45 minute strength sessions every other day, paired with combat training, swimming, and his usual surfing routine.

The workouts follow a straightforward push-pull-legs split, targeting chest and triceps one day, back and biceps another, and legs on a separate day, with moderate cardio like boxing, machine work, and running mixed in between.

That flexibility extends to how the training actually gets executed day to day. According to Zocchi, if Hemsworth is not feeling up to a scheduled lifting session, they will simply swap in lighter cardio instead and save the heavier weights for the next day, prioritizing recovery over rigid adherence to a fixed schedule. Zocchi also joked to The Independent that part of the shift simply comes down to getting older, noting they are no longer operating under the assumption that pushing harder always produces a better result.

One specific strength session Zocchi detailed focuses heavily on shoulders and arms, the muscle groups most visible in Hemsworth’s costume, opening with a light dumbbell warm up before moving into seated dumbbell shoulder presses using drop sets, a technique that involves reducing weight incrementally without rest to push the muscle further. The session also includes incline dumbbell presses, cable lateral raises, and rear delt work to round out the upper body focus.

Despite the reduced intensity, Zocchi was clear that the results have not suffered, telling The Independent that Hemsworth still looks great heading into the film. With ‘Avengers: Doomsday’ currently filming ahead of its December 18 release, this more sustainable approach suggests Hemsworth is prioritizing longevity in the role over another round of extreme transformation.

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