Chris Hemsworth’s trainer reveals his five-step workout for ‘Avengers: Endgame’

Celebrity workout routines often spark controversy due to their brutal nature. The Legendary 300 Weightlifting Marathon with 300 Actors; Jennifer GarnerThe Erica Prep; anything Arnold Schwarzenegger has touched. However, this comes from chris hemsworth It’s not that cruel – trust me, I tried.

That’s not to say it doesn’t have an effect. This conference has all the hallmarks of a powerful muscle buildingit just doesn’t make me feel as abandoned as other fashionistas do fitness challenge.

This “look good, feel good” approach is what Hemsworth’s longtime PT and center Coach Luke Zocchi prepares the star Avengers: Doomsday – Deadline is December 18, 2026.

The focus was on strengthening certain body parts to match what was on screen—”He had seen the costume and you could really see his shoulders and arms,” ​​Zocki explains. This was done in 45 minutes strength training Meetings are completed every other day.

I asked Zaki what these effective muscle-building exercises would look like, and he generously shared one of the two’s five-step press day routine designed to increase size in the chest, shoulders, and triceps.

It feels rude not to give the protocol a try. When I did this, I was impressed by the return on investment it provided.

How to be Chris Hemsworth Avengers: Doomsday Build bigger arms and shoulders

Complete the exercises listed below in straight sets – Perform all sets of an exercise, resting 60 seconds between each set before moving on to the next exercise. For the first (seated dumbbell shoulder press) and last (cable machine straight bar tricep press) exercises, perform a three-step drop set on the final set.

To perform a drop set, complete as many reps as possible with your working weight, then lower the weight 10-20% and immediately complete as many reps with the lower weight. After that, lower the weight another 10-20% and complete one set to failure without resting. Repeat this process one last time to complete the three-step drop set.

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Four things I discovered when I tried on Chris Hemsworth Avengers: Doomsday exercise

Intention is king

To achieve optimal muscle building results, numerous studies show the need to exercise to or near the point of muscle failure. In action, this means that, during a set, your working muscles have fatigued to the point where they cannot perform another repetition with good form.

To achieve this goal, you can’t just follow the crowd and exercise. Each exercise must be performed with the right intention, using weights heavy enough to challenge you for the required number of repetitions.

I found the drop sets in this workout to be a great way to reinforce this message. By lowering the weight and reaching failure on subsequent sets, I’m continually providing body-building stimulation to the primary working muscles. This approach also ensures intensity—within a minute or two of each set of descents, my brows were soaked and my shoulders felt like they were filled with lead.

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Sweating is not a measure of exercise effectiveness

As a fitness writer, top trainer and elite athlete, e.g. Ye Alex and Amy Klingle It has presented me with many challenges over the years. Many of these challenges put me in the proverbial corner, but not this one.

Of course, this is challenging in some places – muscle growth training It must be so if it is to be effective. But with five 45-minute exercises and a good mix of compound and isolation movements, the workout managed to avoid a nervous system meltdown and keep me energized for the rest of the day.

When I stand in the gym locker room after my morning workout, enjoying the instant post-workout pump to a few mirror muscles, I still feel pretty fresh. For Hemsworth, I think this kind of restorative training will be better when the intense shooting days are coming up.

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Strength training doesn’t have to take hours

Marathon training for golden age bodybuilders, e.g. Arnold Schwarzenegger It is recommended that you need to spend a few hours in the gym to see results. But you and I aren’t training for Mr. Olympia, and Schwarzenegger isn’t working a 9-to-5 office job in between bodybuilding competitions.

You will only benefit from the amount of training you can recover from. Given that most of us are balancing our workout efforts between busy jobs, social lives, family commitments, and more, simplifying our time in the gym can often lead to better results. Determine your main desired outcome and then build the majority of your training around it, eliminating any junk volume that might detract from your goals.

Zocchi’s 45-minute class is a great example. Ultimately, I found that the targeted muscles—shoulders, triceps, and chest—feel well-toned but not destroyed.

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Balance is key

The best exercise program is the one that works for you—it must be sustainable and performed consistently to achieve results. Here’s Why Zockey Canceled Hemsworth’s Training Avengers: Doomsday.

“When we do Thor: Love and Thunderit was during COVID, so we had a year to prepare,” he told me. “We trained really hard for that movie, and Chris did a great job in that movie. “

But heavy fitness sessions and a high training load left Hemsworth feeling physically exhausted. He disliked eating 10 meals a day to maintain such a stressful lifestyle and found that his heavier frame made surfing – one of his favorite hobbies – more difficult.

“This time he said, ‘Yeah, I don’t know if I want to do it again,'” Zockey said with a laugh. “We don’t kill ourselves that much on this one, but he still looks really good. Because he’s built that foundation [of fitness and muscle] Many times, I thought it would be easier to go back to that point. “

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Splitting does not meet my specific needs

A big problem in the fitness world right now is the lack of nuance. A popular workout routine is catching on and everyone is incorporating it into their workout plans; a new study is out and everyone is using it to guide their training.

The thing is, everyone has different training priorities and physiology that need to be considered to achieve the best results. Science is great at informing your training methods – trial, error and experience are underrated tools for finding what really works for you.

This workout hit the mark for Hemsworth, but missed the mark for me personally—not because it was a bad workout, but because it didn’t align with my current training goals.

I think this is a very time-efficient workout for building bigger arms and shoulders, but since it only focuses on a few muscles as part of a wider push-pull leg workout, it requires several further strength training sessions to cover the whole body, and only one session per muscle group per week.

For me, I’ve learned that working each muscle group two to three times a week with a full-body workout or upper and lower body splits works well to keep my strength and muscle on an upward trajectory. This also leaves some free time for other activities such as exercise, running, cross fitness and other things I like.

For this reason, I won’t repeat this too often. But I’ll keep it in my back pocket as a fun, effective hotel fitness session to make your vacation a great one.

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