Get Strong Enough To Lift Mjolnir

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After I posted EAT LIKE THE MIGHTY THOR a few days ago, I received a few requests to see what Chris Hemsworth’s strength and conditioning program looked like.  Here it is…

The challenge was to take Chris from this:

To something more like this:

And to do it in only 3 months…

How did he do it?  Well, you’ve already seen how he ate to put on muscle, so here’s his 2 part workout plan:

Phase One: 8 Weeks Muscle Building

3 Sessions Per Week

Day 1: Chest and Back
Bench press
Bent-over row
Weighted Dip
Weighted Pull-up

Day 2: Legs
Hamstring Curl

Day 3: Arms
Close-grip Bench Press
Weighted Chin-up

The sets and reps went like this:

Week 1- 4 sets of 4 to 6 reps
Week 2- 4 sets of 6 to 8 reps
Week 3- 4 sets of 8 to 12 reps
Week 4- 4 sets of 4 to 6 reps

Weeks 5-8 the cycle was started over.

You can see there was nothing fancy about this workout, just basic compound movements and lots of intensity.

Most people who are looking to add muscle overly complicate things and do every exercise under the sun.  The “everything” approach actually breaks down muscle leading to no progress despite hours and hours in the gym.  Until you are very advanced it is better to pick a few big “bang-for-the-buck” exercises like the bench press and deadlift

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