The Workout Routine That Has Chris Hemsworth Lean For Furiosa

This is the workout routine and diet that has Chris Hemsworth looking lean for ‘Furiosa’

Discover how Hemsworth went from Thor's bulging biceps to a lean, mean warlord machine with a shredding nutrition plan and a killer workout routine

LET’S TALK ABOUT CHRIS HEMSWORTH. The guy has this uncanny knack for always looking like a million bucks in whatever role he takes on, right? I mean, if he needs to get ripped and shredded for a part, you better believe he’s hitting the gym hard. But hey, that Hemsworth physique? It’s not just some overnight miracle. Hemsworth takes on his newest role in the Mad Max saga, as Warlord Dementus, and his new look is all about looking lean and strong. 

Keen to know his Furiosa physique secret? Well, buckle up, because we’re diving into the diet and workout plan that turned Hemsworth into perhaps the most eccentric and entertaining antagonist of the year.


The physique goal


As we mentioned before, Hemsworth’s role was focused on a lean and strong aesthetic, Luke Zocchi, Hemsworth’s personal trainer and the man behind that Hollywood physique, explained that there was a two-month preparation period for Hemsworth to get into his optimal shape for the role. A role that swatted away the Thor approach of lifting heavy weights and training until failure with a lighter, more balanced full body burner. 


Instagram | @jasinboland


Chris Hemsworth’s Furiosa diet


Nutrition played a crucial role in preparing for Chris Hemsworth’s role in Furiosa. Unlike previous projects, this time around, it wasn’t about indulging but rather adhering to a shredding nutrition plan. Hemsworth embraced a 16:8 fasting schedule, though also keeping flexible, due to his demanding shooting schedule. Skipping breakfast became the norm, with Chris’ first meal typically around lunchtime.

Despite the fasting protocol, Zocchi says Hemsworth managed to maintain three meals a day, each packed with whole foods and a substantial serving of protein. While fasting wasn’t the go-to strategy, it proved effective in regulating his physique throughout filming. Consistency is key—so Hemsworth couldn’t afford any weight fluctuations disrupting the continuity of his character. Fasting emerged as a practical approach to keep everything on track amidst the chaos of production and constant shooting.


Chris Hemsworth’s Furiosa workout routine


The workout regimen that sculpted Chris Hemsworth into the post-apocalyptic warlord for Furiosa was no walk in the park. According to his trainer Luke Zocchi, who detailed the program on Centr, Hemsworth trained 3-4 times per week, following what Centr dubbs the Power Shred program.

Picture full-body sessions incorporating a mix of classic lifts like bench presses, chin-ups, kettlebell deadlifts, lunges, and machine exercises targeting all muscle groups. But it didn’t stop there. They also threw in circuit-style cardio featuring running, Ski-Erg movements, and functional movements like farmer’s carries, with minimal rest intervals to keep the intensity nice and high.

Functional movement took centre stage. Hemsworth incorporated slightly lighter loads and shorter rest breaks than what he’s used in the past to maintain elevated heart rates. He also avoided pushing to absolute failure, ensuring he had enough gas left in the tank for the cardio segment.

But fear not, you don’t need to be a post-apocalyptic warrior to benefit from this routine. Centr has generously shared a full-body workout from its Power Shred program, the very same program used by Hemsworth. The workout is designed to enhance strength and definition in your back, arms, and shoulders, while incinerating fat with a heart-pumping cardio finisher. Find the full workout below. Just remember to limber up with a dynamic warm-up before diving in.


Instagram | @centrfit

Round 1

Dumbbell seated shoulder press, 8 reps

Repeat 4 times, resting 40 secs between each set.

Round 2

Bent-over wide row, 8 reps

Repeat 4 times, resting 40 secs between each set.

Round 3

Dumbbell lateral raise, 8 reps
Rest 10 secs
Dumbbell rear raise, 8 reps

Repeat 4 times, resting 40 secs between each set.

Round 4

Cross-body hammer curls, 12 reps
Rest 10 secs
Standing dumbbell curls, 6 reps

Repeat 3 times, resting 40 secs between each set.

Round 5

Dumbbell alternating overhead tricep extension, 12 reps
Rest 10 secs
Dumbbell kickbacks, 6 reps

Repeat 3 times, resting 40 secs between each set.

HIIT/HIRT finisher

Dumbbell thrusters, 10 reps
Rest 10 secs
Dumbbell swings, 30 secs
Rest 10 secs
Jumping jacks, 30 secs
Rest 10 secs
Dumbbell pyramid plank switch, 30 secs

Repeat 2 times, resting 20 secs between each set.



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