We Have a Detailed Look at Chris Hemsworth’s Workout Plan for ‘Avengers: Doomsday’

Chris Hemsworth is gearing up for his role in the upcoming Avengers: Doomsday, set to hit theaters on December 18, 2026. Unlike his past preparations for Marvel films, where he pushed his body to extreme limits, the actor is now focusing on a more sustainable and thoughtful approach to fitness, according to his trainer, Luke Zocchi.

In earlier films, Hemsworth consumed up to ten meals daily and followed grueling workout schedules to achieve a hulking physique. This time, the strategy has shifted. Zocchi explains that they now prioritize listening to Hemsworth’s body to prevent overtraining. “We’re not as young as we used to be,” Zocchi said with a laugh, emphasizing a routine that adapts to how Hemsworth feels day-to-day.

The new workout plan alternates between strength training and cardio every other day. Strength sessions follow a push-pull-legs split, targeting specific muscle groups like chest and triceps, back and biceps, or legs. Cardio days mix activities such as treadmill walking, boxing, or light running, with adjustments made if Hemsworth feels fatigued.

A key focus is on exercises that enhance his shoulders and arms, as these will stand out in his costume. A typical strength session begins with a warm-up using light dumbbells for movements like lateral raises and front raises. The main workout includes seated shoulder presses with a drop-set technique, where weights are reduced mid-set to maximize effort. Hemsworth also performs incline bench presses, single-arm cable raises, rear deltoid flys, and triceps pushdowns, with short 60-second rests to maintain intensity without burnout.

Diet has also seen a major overhaul. Instead of constant eating to maintain size, Hemsworth now eats four to five meals a day, allowing him to stay leaner and enjoy activities like surfing, which was tougher when he was bulkier. Recovery is equally important, with saunas and ice baths used strategically—scheduled in the morning rather than post-workout, as recent studies suggest cold plunges after exercise may hinder muscle growth. Hemsworth also incorporates breathing exercises and meditation to aid recovery and reduce stress.

As filming for Avengers: Doomsday continues, fans are eager to see how Hemsworth’s refined approach shapes his performance. Meanwhile, Marvel fans can look forward to The Fantastic Four: First Steps, arriving in theaters on July 25, 2025.

I think Hemsworth’s shift to a smarter, more balanced training approach is a refreshing change. It shows that even superheroes can prioritize health and longevity over extreme physiques, setting a great example for fans. By focusing on recovery and flexibility, he’s likely to perform better and enjoy the process more. What do you think about this new approach to fitness for movie roles? Share your thoughts in the comments below!