[SUPERHERO WORKOUT PLAN] Thor: Ragnarok Workout
THOR RAGNAROK WORKOUT PLAN
Let’s take a look at the Thor: Ragnarok workout plan that Chris Hemsworth is using to get jacked for his next role.
Thor: Ragnarok is set for release November 3rd, 2017 so as always, I love to dig in to see what kind of workouts these guys do to become “Superheros”.
sample of THE THOR: RAGNAROK WORKOUT PLAN
Traditional heavy weight training, battle ropes, cardio, kick boxing, and plenty body weight exercises.
Here is a sample of exercises, reps, sets and rest time that he used for this round of workouts…
MONDAY – CHEST AND LEGS
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-12 | 60 secs |
| Incline Bench Press | 4 | 8-12 | 60 secs |
| Decline Bench Press | 4 | 8-12 | 60 secs |
| Dumbbell Flys | 4 | 8-12 | 60 secs |
| Weighted Dips | 4 | 8-12 | 60 secs |
| Barbell Squat | 4 | 8-12 | 60 secs |
| Double KB Front Squat | 4 | 8-12 | 60 secs |
| Stiff-Legged Deadlift | 4 | 8-12 | 60 secs |
| Hamstring Curls | 4 | 8-12 | 60 secs |
| Leg Extensions | 4 | 8-12 | 60 secs |
TUESDAY – BACK/BICEPS/TABATA
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent-over Row | 3-5 | 12 | 60 secs |
| Weighted Pull-Ups | 3-5 | 12 | 60 secs |
| Weighted Chin-Ups | 3-5 | 12 | 60 secs |
| Bicep Curls | 3-5 | 12 | 60 secs |
| Hammer Curls | 3-5 | 12 | 60 secs |
TABATA TRAINING
20 secs on / 10 secs rest = 1 round:
- Kettlebell Squats (4 rounds)
- Kettlebell Snatch(8 rounds)
Kettlebell Pyramid: 5 sets
- Kettlebell Swings:
- Two hand swings (1 round-10 reps)
- Right hand only swings (1 round-15 reps)
- Left hand only swings (1 round-15 reps)
- Alternating hands swings (1 round- 10 reps)
- Rest 1 minute
- Kettlebell Cleans:
- 5 Right hand/5 Left hand
- 4 Right hand/4 Left hand
- 3 Right hand/3 Left hand
- 2 Right hand/2 Left hand
- 1 Right hand/1 Left hand
- (work way back up to 5)
WEDNESDAY – BOXING/ABS
BOXING – 15 minutes on bag work – 15 minutes on pads – 15 minutes of jump rope
AB/CORE
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Forearm Plank with Leg Lift | 3 | 30 | 30 secs |
| Cable Crunch | 3 | 30 | 30 secs |
| Upper Body Ab Crunches | 3 | 30 | 30 secs |
| Reverse Crunches | 3 | 30 | 30 secs |
| Roman Chair Leg Raise | 3 | 30 | 30 secs |
| Oblique Crunches | 3 | 30 | 30 secs |
| Side Oblique Crunches | 3 | 30 | 30 secs |
MY THOUGHTS ON THE THOR: RAGNAROK WORKOUT
I love this type of workout plan!
Very challenging and never boring.
Always keeps your body guessing and the gains coming.
Add a great nutrition plan to the mix and you are sure to make some incredible changes to your physique…if you can train with as much intensely as THOR!
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