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WE SH IP TO ALGERI A VIE W D E TAILS

Get Yoked Like Thor: Complete Training

And Diet Plan

Seen Thor: The Dark World and motivated by the amazing

physique of Chris Hemsworth? Build your own superhero body
with this training program & diet plan.

Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Beginner

Program Duration 6 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Machines

Target Gender Male

Recommended Supplements Pre-Workout (optional), Branched Chains

(intra), Whey Protein Isolate, Waxy Maize
(post), Multivitamin Packs, Fish Oil
 Author Brad Borland

Workout PDF Download Workout

Workout Description
With Thor storming its way into theaters soon, this is a good time of year to get motivated
and set out on your own journey for more muscle and strength. Like Thor, if your goal is
to build a powerful, muscular body that actually looks like it came from Asgard and are
tired of the “fitness” programs out there then read on for a good ole fashioned Thor-
inspired, muscle-building training and eating plan.

To build a body worthy of a superhero, you must first possess a will to be dedicated,
motivated and most of all, patient. Changes in muscle size, strength and fat loss do not
come overnight, or with just a handful of intense workouts. It takes consistency, serious
hard work and a commitment to a sound plan of training and eating to achieve an
impressive, strong and well-muscled physique.

Below are principles Thor would use if he was training at your local gym. Do you think
Thor would be talking at the smoothie bar or staring at his smartphone? Or would he
have laser-like focus and an exuding will to conquer his goals and leave exhausted but
determined to fight another day? The call is yours!

This training and diet plan will focus on basic muscle building principles that have stood
the test of time. No tires, bands or jump ropes required.

Thor’s Rules of Building Muscle

Rule 1: Utilize mostly free weights including barbells and dumbbells. This may seem
like an ancient practice but it is what builds muscle, period. Free weights force your body
to not only lift independently of rails and levers but also stresses and strengthens
ancillary muscle surrounding joints and supporting areas to build more muscle faster in
less time.

Rule 2: Perform mostly compound movements. The compound nature (utilizing more
than one joint) lets you use more muscle for each lift – in short, you will build muscle all
over instead of isolating certain areas. Certain isolation exercises are, at times,
necessary, but a focus on compound lifts is a must if more muscle is the goal. This not
only will allow you to lift more weight on each lift, but also, as a result, will pack on more
muscle mass.
Rule 3: Use both a moderate amount of sets and reps. Keeping your sets moderate will
ensure longevity in your training – going too extreme in either too little or too many sets
is a recipe for becoming frustrated with gains. Additionally, a moderate rep scheme will
not only keep your joints in check but also will be heavy enough to elicit significant
muscle gain.

Rule 4: Keep a close eye on rest between sets. This is often the most overlooked
principle for most trainees. Too much talking or attention to your phone, TV or that hottie
working out next to you will slow or more likely halt any progress – you’ll simply be
spinning your wheels. Keep an eye on the clock to properly fatigue the targeted muscle
group and to help you keep your all-important focus.

Rule 5: Regulate the duration of your program. Adhering to a program when you are
seeing awesome gains in mass and strength is an asset to continued success, but too
much for too long can invite burnout and put a quick stop to not only progress but also
your drive and enthusiasm. Going all-out for more than six to nine weeks can spell
disaster to your momentum. It’s wise to build in some down time of either lower intensity
or days off for complete rest.

Now that we have stated our rules for building muscle, let’s get to the program that will
pack on some serious beef the good ole fashioned way; an honest, hardworking
bodybuilding plan with plenty of basic lifts and no fluff.

This program is divided into three phases. Each phase can either be two weeks in length
(for a total of six weeks) or three weeks in length (for a total of nine weeks) – the choice
is yours. After all three phases take a few days off form the gym completely or throttle
down your intensity for a week.

Phase 1
Phase one is the break-in phase where you will be working each body part three times
per week on a brutally basic mass building split full of compound moves, heavy weight
and ample rest. Workout on nonconsecutive days such as Monday, Wednesday and
Friday. This full body split is old school but very effective.

Day 1

Phase 1

Warm-up Work Rest

Exercise
Sets Sets (sec)
Barbell Squat 2x12 3x6-8 90

Dumbbell Stiff Leg Deadlift 1x12 2x6-8 60

Standing Calf Raise 1x12 2x6-8 60

Incline Dumbbell Press 2x12 3x6-8 60

Medium Grip Pull Ups (warm up sets use Lat Pull

2x12 3x6-8 60
Downs)

Seated Dumbbell Press 1x12 2x6-8 60

Barbell Curl 1x12 2x6-8 60

Parallel Bar Dips (warm up set using cable tricep

1x12 2x6-8 60
extensions)

Floor Crunch   3x20 30

Day 2

Phase 1

Warm-up Work Rest

Exercise
Sets Sets (sec)
Leg Press 2x12 3x6-8 90

Lying or Seated Leg Curl 1x12 2x6-8 60

Seated Calf Raise 1x12 2x6-8 60

Barbell Flat Bench Press 2x12 3x6-8 60

Barbell Row 2x12 3x6-8 60

Standing Upright Row 1x12 2x6-8 60

Seated Dumbbell Curls 1x12 2x6-8 60

Lying Tricep Extension 1x12 2x6-8 60

Hanging Leg Raise   3x20 30

Day 3

Phase 1

Warm-up Work Rest

Exercise
Sets Sets (sec)
Front Squats 2x12 3x6-8 90

Barbell Romanian Deadlift 1x12 2x6-8 60

Leg Press Calf Raise 1x12 2x6-8 60

Incline Barbell Press 2x12 3x6-8 60

Dumbbell Row 2x12 3x6-8 60

Seated Dumbbell Side Lateral Raise 1x12 2x6-8 60

Incline Dumbbell Curl 1x12 2x6-8 60

Close-Grip Bench Press 1x12 2x6-8 60

3-Way Sit-Up   3x20 30

Phase 2
Phase two switches gears to a two day split training each body part twice per week.
Train two days, one day off, two days on and two days off such as Monday, Tuesday,
Thursday, Friday with Wednesday and weekends off. Plus, you will up the volume and
reps a bit.

Day 1

Phase 2

Warm-up Work Rest

Exercise
Sets Sets (sec)
Incline Barbell Bench Press 2x12 3x8-10 60

Flat Dumbbell Bench Press   3x8-10 60

Wide-Grip Pull-Up (warm up 2x12 on Lat Pull

2x12 3x8-10 60
Downs)

Two-Arm Dumbbell Row   3x8-10 60

Seated Dumbbell Shoulder Press 1x12 3x8-10 60

Standing Dumbbell Lateral Raise   3x8-10 60

Floor Crunch   3x20 30

Hanging Leg Raise   3x20 30

Day 2

Phase 2

Warm-up Work Rest

Exercise
Sets Sets (sec)
Barbell Curl 2x12 3x8-10 60
Lying Tricep Extension 2x12 3x8-10 60

Seated Calf Raise 1x12 3x8-10 60

Barbell Squat 2x12 3x8-10 90

Walking or Static Lunges   3x8-10 60

Lying or Seated Leg Curl   3x8-10 60

3-Way Sit-Up   3x20 30

Lying Leg Raise   3x20 30

Day 3

Phase 2

Warm-up Work Rest

Exercise
Sets Sets (sec)
Incline Dumbbell Bench Press 2x12 3x8-10 60

Flat Barbell Bench Press   3x8-10 60

Close-Grip Pull-Up 2x12 3x8-10 60

Barbell Row   3x8-10 60

Standing Barbell Military Press 1x12 3x8-10 60

Wide-Grip Upright Row   3x8-10 60

Floor Crunch   3x20 30

Hanging Leg Raise   3x20 30

Day 4

Phase 2

Warm-up Work Rest

Exercise
Sets Sets (sec)
Standing Dumbbell Curl 2x12 3x8-10 60

Close-Grip Bench Press 2x12 3x8-10 60

Standing Calf Raise 1x12 3x8-10 60

Leg Extension 2x12 3x8-10 60

Leg Press 1x12 3x8-10 90

 Romanian Deadlift   3x8-10 60

3-Way Sit-Up   3x20 30

Lying Leg Raise   3x20 30

Phase 3
Phase three takes things a bit further and increases the volume and reps but splits the
body part training into three days. You can either train four days per week such as
Monday, Tuesday, Thursday and Friday or five days per week such as Monday, Tuesday,
Wednesday, Friday and Saturday. You will train each body part roughly three times in two
weeks. Simply rotate each day of training and then continue into next week.

Day 1

Phase 3

Warm-up Work Rest

Exercise
Sets Sets (sec)
Flat Barbell Bench Press 2x12 3x10-12 45

Incline Dumbbell Bench Press   3x10-12 45

Flat Bench Dumbbell Fly   3x10-12 45

Wide-Grip Pull-Up (warm up 2x12 on Lat Pull

2x12 3x10-12 45
Downs)

Close-Grip Pulley Row   3x10-12 45

One-Arm Dumbbell Row   3x10-12 45

Incline Crunch   3x20 15

Hanging Leg Raise   3x20 15

Day 2

Phase 3

Warm-up Work Rest

Exercise
Sets Sets (sec)
Standing Push Press 2x12 3x10-12 45

Standing Wide-Grip Upright Row   3x10-12 45

Dumbbell Bent-Over Lateral Raise   3x10-12 45

 Dumbbell Shrug   3x10-12 45

Incline Bench Curl 2x12 3x10-12 45

Standing EZ Bar Curl   3x10-12 45

Cambered Bar Pressdown 2x12 3x10-12 45

Parallel Bar Dip   3x10-12 45

Superset: 3-Way Sit-Up with Lying Leg Raise   3x20  

Day 3

Phase 3

Warm-up Work Rest

Exercise
Sets Sets (sec)
Standing Calf Raise 2x12 3x10-12 45

Seated Calf Raise   3x10-12 45

Leg Press 2x12 3x10-12 45

Leg Extension   3x10-12 45

Barbell Squat   3x10-12 60

Romanian Deadlift 1x12 3x10-12 45

Seated Leg Curl   3x10-12 45

Build Muscle Like Thor Diet

A sound training plan isn’t enough to build a Thor-like physique. This transformation will
take some steadfast adherence to a specialized, muscle-building diet. An ample amount
of protein and a balance of carbohydrate and healthy fat will be on the menu for the
duration of this program.

The importance of sticking to a healthy eating plan cannot be stressed enough when
you want significant results. Muscle is broken down in the gym and built in the kitchen
and while sleeping. Proper nutrition and rest are paramount.

This diet is split into training days and rest days. You will be consuming more calories on
training days to support energy loss and recuperation. On rest days, not as many
calories (specifically carbohydrates) are needed but protein and healthy fat will stay
roughly the same. This plan is based on someone weighing approximately 180-200
pounds. Also, be sure to drink at least one gallon of water per day.
 Training day totals: Approximately 3200 calories, 200 grams of protein, 400
grams of carbs and 70 grams of fat.
Rest day totals: Approximately 2700 calories, 180 grams of protein, 300 grams
of carbs, 65 grams of fat.

Training Day Meal Plan

Meal 1 - ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon
and sweeten with calorie-free sweetener, 3 whole eggs scrambled or 1 scoop of
whey protein combined with 1 cup of skim milk.
Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel
bread, 2 tbsp of low-fat mayo or mustard, tomato, lettuce and 2 slices of low fat
cheese, 1 banana, apple or piece of fruit of choice.
Meal 4 - (Pre workout) 1 apple1 scoop of whey protein combined with 1 cup of
skim milk.
Meal 5 - (Post workout) 16 oz. of Gatorade or PowerAde 1-2 scoops of whey
protein combined with 1 cup of skim milk.
Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or
any vegetable of your choice (green, leafy preferred), 1 medium sweet potato or 1
½ cup of rice, cooked, Salad of choice with 2 tbsp of oil-based dressing.

Rest Day Meal Plan

Meal 1 - ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon
and sweeten with calorie-free sweetener, 3 whole eggs scrambled or 1 scoop of
whey protein combined with water.
Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel
bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana or
apple.
Meal 4 - 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
Meal 5 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or
any vegetable of your choice, ½ medium sweet potato or ¾ cup of rice, cooked.
Salad of choice with 2 tbsp of oil-based dressing.

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »
50 Comments + Post Comment

Posted Wed, 07/10/2019 - 13:54 LIKE 3

Trustin Keller
So for the actual regimen, is phase one basically workout for 3 days take 1 day off repeat?

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Posted Sun, 04/14/2019 - 03:12 LIKE 1

Max
Isn't Hemsworth plant-based?

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Posted Thu, 04/18/2019 - 04:38 LIKE 0

Vikram
yeah.. This blog post is a sham

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Posted Fri, 10/26/2018 - 14:27 LIKE 1

Luis
The rest in sec is for between worksets or between different exercises?

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Posted Mon, 10/29/2018 - 09:28 LIKE 0

JoshEngland
Hi Luis,
Between worksets - rest in between exercises should simply be transitioning to the next
station.
Hope this helps!

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Posted Mon, 10/29/2018 - 09:38 LIKE 0

Luis
 Since this plan is for begginers,after the plan being executed what is your
recommendation to a new plan?thanks for all the help

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Posted Tue, 10/30/2018 - 15:26 LIKE 0

JoshEngland
Hi Luis,
You could move on to this one:
https://www.muscleandstrength.com/workouts/thor-ragnarok-chris-hemsworth...

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Posted Sat, 07/14/2018 - 15:13 LIKE 1

Troy
Hi,
Is the measurements for the rice and oats pre cooked or post cooked?
Thanks

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Posted Mon, 04/02/2018 - 12:43 LIKE 1

Tyler
Hi,
I currently weigh 174 lbs, would you reccomend bulking up to 180 before starting the
program?

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Posted Mon, 04/02/2018 - 16:28 LIKE 1

JoshEngland
Hi Tyler,
It depends and I don't have enough info to truly answer that question. I'd recommend
starting by reading this article:
https://www.muscleandstrength.com/articles/how-do-you-know-whether-to-cu...
Hope this helps!

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Posted Sat, 01/20/2018 - 16:32 LIKE 1

Bilal
Hi,
3×6-8 or 2×10-12 is that means the rep ranges in between and minimum and maximum.
Please explain.
Thanks

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Posted Mon, 01/22/2018 - 09:06 LIKE 3

JoshEngland
Hi Bilal,
Yes, first number is the number of sets. Last 2 numbers are the rep ranges.
Hope this helps!

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Posted Tue, 01/16/2018 - 22:47 LIKE 2

Brandon
Can I do intermittent fasting with this?.. And just eat a ton from 1-9pm

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Posted Wed, 01/17/2018 - 08:37 LIKE 1

JoshEngland
Hi Brandon,
Sure, so long as you're meeting your calorie needs to accomplish your goals each day.
Hope this helps!

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Posted Mon, 01/01/2018 - 23:38 LIKE 1

Gavin
Hey Brad,
I'm a little confused on Phase 3. You state that I should workout 4 or 5 days a week but there
are only 3 days worth of workouts. Which workout am I supposed to do on day 4 or 5?

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Posted Tue, 01/02/2018 - 09:41 LIKE 1

JoshEngland
Hi Gavin,
Rotate the workouts every workout day.
Hope this helps!
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Posted Tue, 01/02/2018 - 18:55 LIKE 1

Gavin
Thanks Josh. That makes more sense.

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Posted Sun, 12/20/2015 - 15:00 LIKE 10

pawel
I can not imagine that he only ate 3200 kal, not possible, must be more to gain such muscles.
like 4000 min

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Posted Tue, 12/22/2015 - 12:12 LIKE 15

BradBorland
Hi Pawel,
This was a program that was inspired by the movie character:
"Like Thor, if your goal is to build a powerful, muscular body that actually looks like it
came from Asgard and are tired of the “fitness” programs out there then read on for a
good ole fashioned Thor-inspired, muscle-building training and eating plan."

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Posted Mon, 06/29/2015 - 23:53 LIKE 13

Jacob
I am thinking about doing this workout and was wondering if anyone has done it and what
your results are.

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Posted Tue, 04/28/2015 - 23:54 LIKE 11

Nicholas Fletcher
is 3200 calories the "required" number, or can we adjust it as necessary?

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Posted Sun, 05/03/2015 - 08:35 LIKE 15

BradBorland
You can absolutely adjust. Thanks!
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Posted Thu, 02/12/2015 - 17:13 LIKE 14

Aldin Cehajic
hey Tom would it be ok to do some cardio on my days off

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Posted Wed, 11/12/2014 - 08:38 LIKE 12

Rizwan
Hey, is there any replacement for cinnamon and weigh protein? I can't get these her in Pak so I
need good replacements for it. Thanks

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Posted Tue, 10/21/2014 - 22:50 LIKE 15

Seth
Just started this program today, day 1 wasn't so bad since I'm coming off of another imtense
lifting program. I'm just trying to shake things up and keep it interesting. I'm 5'9 and 150
pounds and this diet plan seemed to be more than enough food for me since I wasn't feeling
really hungry like I usually do throughout the day.. I've been working out religiously for 9
months and have gained 17 pounds and I couldn't be more excited to start a new routine.

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Posted Sat, 09/13/2014 - 08:04 LIKE 13

Jamie
Hi.
Would you recommend me trying to cut down on my weight before starting this workout. I'm
currently 6" 1 85kg and about 19-21% bodyfat. I've been lifting for quite a few months but I'm
still unaware if i should go on a cut now and then start more intense muscle building
workouts.
Thanks

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Posted Sat, 06/14/2014 - 14:07 LIKE 14

Kevin
3 days only? Is that enough?

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 Posted Sun, 05/11/2014 - 08:42 LIKE 21
Arnold
Hey Brad,
I have completed two cycles of this program (so Phase 1, P2, P3, P1, P2, P3), would you
recommend me to continue cycling through this program or should I now change programs. I
am 19 years old and I've been gyming for about 3 years on and off but I've been gyming
seriously (every second day) since November 2013.
P.S Thanks for the program, its working wonders!
Just a few facts about me just incase you want to recommend a program suited to me.
Height: 183cm
Weight: 78 kg
Body Fat %: 11%

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Posted Sat, 05/10/2014 - 23:52 LIKE 15

Ace
I am 5'6 and 135lbs. How should I alter the meal plans?

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Posted Mon, 02/03/2014 - 05:25 LIKE 26

Matt
Hi Brad,
I am 19 years old. I started this program and im loving it. That within the first 3 days of starting
the diet my skin started breaking out so unfortunately i had to stop the diet. I gained 3-4
kilograms in those 3 days though and i have retained the weight. Do you know why this may
be causing me breakouts? Also, are there any other supplements you reckon i should take as
a substitute to avoid the breakouts?
Thanks,

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Posted Fri, 01/24/2014 - 16:56 LIKE 14

Tom
What can I substitute for dips don't have a dip bar at home.

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Posted Thu, 01/09/2014 - 06:41 LIKE 20

Mauricio Lopez
So I am 5'10 and weigh about 154 lbs. I was wondering if the meal plan listed above works for
any height and weight? If not, how much should I really be eating?

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Posted Fri, 12/06/2013 - 11:07 LIKE 20

Jorge
Good afternoon
How can I adapt the plan meals so that I can train in the morning?
And how should reduce the level of calories for my weight 158lb?
thank you!

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Posted Tue, 12/03/2013 - 23:38 LIKE 19

George
Im a 140 lbs ectomorph, I've been training for a year. Do you think this diet and workout plan
might work for me?

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Posted Sat, 11/16/2013 - 19:10 LIKE 20

M.Ball
Im having problems building the body I want whst do you suggest? im not a hard gainer bim 5
11 209

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Posted Mon, 11/11/2013 - 10:33 LIKE 23

Sunny
On week 3 of phase 1, the first week was torture but my body has adapted to the workout and
I'm staring to see gains. 6 foot, 165lbs at the start 168/169 now. about a 1lb gained per week.
this workout/diet is great if you stick to it regimentally. its a killer on the legs tho!!

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Posted Sun, 11/10/2013 - 11:08 LIKE 19

Patrick
Im one of those skinny Guys that is "Lucky" not to gain weight, i work out and runs, but im new
to building muscle.
My problem is that the diet plan doesn't sound like a lot of food, so should i stick to the diet
plan or can i eat more if im still hungry?
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Posted Wed, 11/06/2013 - 21:25 LIKE 19

Saman
would it be OK for a person with 150 pound weight, to use the same diet? If not, how much
changes you should it be making in the diet above, or its not recommended at all?

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Posted Sun, 11/10/2013 - 01:21 LIKE 22

killian
that depends on your height. if you are 6ft4 like me then you will need even more

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Posted Wed, 11/06/2013 - 14:11 LIKE 19

nsnnn
Can do this routine for Ectomorphs?
And i dont under stand .. Phase 1 - 2 - 3 timing .. When the switching phases? Or choose one
of them phases and going to do all the time ???

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Posted Tue, 11/05/2013 - 14:44 LIKE 21

Hanes
Couldn't even finish day 1 of phase 1 this is brutal but I'm sure it will work to help me bigger
and stronger

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Posted Mon, 11/04/2013 - 13:58 LIKE 20

coty white
Tim I have wondered the same . I have incorporated warm ups and stretching before hitting
the weights . I might even do a 30 min split of cardio for each session just to keep my wind up
for heavier sets in the future .

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Posted Sat, 11/02/2013 - 05:34 LIKE 22

Tim
Just finished the Wolverine workout and diet. It was amazing. Do you recommend cardio with
this plan?
 REPLY
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Posted Wed, 10/30/2013 - 20:34 LIKE 17

coty white
how long will i be in each phase ?

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Posted Thu, 10/31/2013 - 20:45 LIKE 21

David smith
Just found it for you its two or three weeks in each phase

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Posted Wed, 10/30/2013 - 20:33 LIKE 23

coty white
just finished day 1 of phase 1 and man my body felt it all! reading over the guide tonight I cant
seem to find how long I am supposed to be in each phase is it one week per phase until i
reach 3 then I just continue with phase 3 forever or what ?

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Posted Sun, 11/24/2013 - 18:41 LIKE 20

Travys
It says either 2/3 weeks depending on your determination to the program!

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Posted Wed, 10/30/2013 - 15:34 LIKE 31

Nubtastik
Any suggestions for reorganizing the meal plans to accomodate early morning workouts?

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Posted Tue, 10/29/2013 - 02:23 LIKE 25

Tom
would you recommend a full body workout of split for an beginner (been lifting for about 15
months)? still looking to get bigger and stronger. I like this workout as it has a combination of
both

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 Posted Tue, 10/29/2013 - 12:08 LIKE 24
Brad
Hi Tom,
Sure, but this plan has the best of both worlds. Give it a try.
Thanks!

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