Steal Thor's Arm Workout, Direct From His Personal Trainer | Men's Health Magazine Australia

The Exact Workout Chris Hemsworth Used To Build God-Like Arms

Personal Trainer Luke Zocchi is an actual wizard. He has managed to make fitness his life, traveling the world with best mate Thor (aka Chris Hemsworth), and shaping the best bodies in Hollywood history. In short, he is living the dream. And there isn’t a bloke in the world who deserves it more.

Although famous for building the world’s greatest bodies, Zocchi is a weapon in his own right. Educated, charismatic and motivating it’s easy to see why he’s the go-to trainer for some of Marvel’s biggest superheroes, including the cast (and director) of the recently released Thor: Ragnarok. He’s the kind of bloke that you’d definitely turn to for fitness advice.

His knowledge and expertise can be seen in the latest Thor outing, training Hemsworth, Mark Ruffalo (The Hulk), Cate Blanchett (Hela) and director Taika Waititi (who also played the hilarious role of Korg in the film). This is the third solo adventure for Thor, and Zocchi’s approach to building superhero muscle was a little different this time around. 

“On this Thor, he [Hemsworth] wanted to be big, obviously, but wanted to be more functional,” says Zocchi in our session. “He hated being big and not being able to move. We still did traditional body building, but added in a lot more functional movements.” Zocchi attributes the incredible agility during Ragnarok’s fight scenes to this combination of lifting and functional body weight movements.

Luke’s training philosophy is very much quality over quantity. “Me and Chris never train for more than an hour a day. Never more than that,” he explains. “We’d lift 3-4 times a week and hit the main muscle groups. We try to do something a little different each time, otherwise it gets boring.”

As for building Hemsworth’s famous guns, Luke shared his go-to arm workout with MH, and it comes with a warning. “Be careful leaving the gym,” warns Zocchi. “You may get caught in the doorway. For your own safety, exit all doorways in a parallel manner.”



Thor’s Arm Pump

Perform all sets as supersets 
A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, then rest for one and a half to two minutes to recover before repeating 4 times.

Superset A (complete 4 rounds)
15 x Standing cable bicep curl
15 x Standing cable tricep bar push down

Superset B (complete 4 rounds)
15 x Standing dumbbell curls
15 x Bench tricep dumbbell skull crushers

Superset C (complete 4 rounds)
15 x Seated dumbbell incline curls
15 x Cable tricep rope push downs

Marvel Studios’ Thor: Ragnarok is available on Blu-ray, DVD and Digital now.

More From