LIAM HEMSWORTH recently replaced Henry Cavill in Netflix’s Season 4 of The Witcher, and his trainer has shared a behind-the-scenes look at his workouts. Following a push-pull-legs protocol (PPL), celebrity trainer Mark Humphreys led Hemsworth through brutal sessions during filming, which were ‘all about intensity’ and saving time, making every rep count.
“Liam’s schedule was incredibly demanding with all the stunt training, sword fighting and choreography, topped with hours of hair, makeup and costume,” says Humphreys, “So we would get in, shut up and focus.
“The guy is insanely strong and the Hemsworth brothers know how to pick their parents,” he admits. “Our training plan would be mainly PPL, when necessary we liked to throw in extra arms and delts, because when you see how he looks in season 5 – you’ll get it.”
“Hard and heavy, no phones, no distractions,” says the coach, which was even the case when Liam’s brother Chris came along to training. Short and sharp, this push session will deliver a solid arm pump set to rival Geralt of Rivia’s giant guns.
The workout
1/ Chest Press Machine x 10-12 reps and 1-2 warm-up sets, then 2 working sets
2/ Cable Fly (High to Low) x 10-12 reps and 3 sets
3/ Dumbbell Lateral Raise x 10-15 reps and 2 straight sets, 1 drop set
4/ Lying Cuffed Y Raise x 10-12 slow reps and 2 sets
5/ Tricep Pushdown x 12-15 reps and 3 sets then rest pause set
6/ Overhead Tricep Rope Extension x AMRAP and 2 sets
