The Chris Hemsworth Back Workout | The Ultimate Guide!

Are you curious about the Chris Hemsworth back workout?

Do you want to know Chris Hemsworth trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Chris Hemsworth back workout to take your physique to the next level!


  • Part 1: Chris Hemsworth’s Back Workout
  • Part 2: Chris Hemsworth’s Diet

Chris Hemsworth is one of the biggest celebrities in the world.

He is famous for starring in Hollywood blockbuster films like Thor and Avengers. However, most people know Chris for his incredible physique… especially his huge upper back!

How did Chris Hemsworth build his massive upper back? Is it a secret workout routine, or does he just have good genetics?

Chris Hemsworth trains his upper back one day per week using high-volume bodybuilding style workouts.

He performs up to 5 exercises to attack his back from all angles!

Here is one of Chris Hemsworth’s high-volume back workouts that you can try. Check it out:

The Chris Hemsworth Back Workout

  • Exercise #1: Pull ups, 5 sets of 10-20 reps
  • Exercise #2: Push ups, 5 sets of 20 reps
  • Exercise #3: Hammer strength rows, 4 sets of 12 reps
  • Exercise #4: Dumbbell rows, 4 sets of 12 reps
  • Exercise #5: Swiss ball hyperextensions, 4 sets of 15-25 reps

Here is a video of Chris performing some heavy back training:

Talk about an intense workout!

Chris performs a total of 5 exercises in this workout, including 4 back movements and 1 chest exercise.

Honestly, I’m not sure why Chris Hemsworth included push ups in this back workout. It doesn’t make much sense to me, but maybe that’s why Chris looks like Thor, and I don’t!

For his actual upper back workout, Chris performed pull ups, hammer strength rows, dumbbell rows, and Swiss ball hyperextensions.

Of course, to build an upper back like the God of Thunder you need more than just a great workout routine! You also need a solid nutrition program.

Here is everything that Chris Hemsworth eats to bulk up to play Thor on the big screen:

The Chris Hemsworth Diet

Meal #1

  • 1 cup oats
  • 1 banana
  • ½ cup sultanas
  • 1 glass of fat-free milk
  • 4 egg whites
  • 1 whole egg
  • 50 grams cheese
  • 1 scoop protein powder
  • 8 ounces orange juice

Meal #2

  • Cottage cheese
  • Turkey roll
  • Mixed nuts
  • Protein shake
  • Yogurt

Meal #3

  • Beef jerky

Meal #4

  • 3 chicken breasts
  • 100 grams brown rice
  • 1 cup broccoli
  • 1 cup kidney beans
  • 1 glass of fat-free milk

Meal #5

  • 3 salmon filets
  • 100 grams quinoa
  • 100 grams asparagus
  • 1 glass of fat-free milk
  • Yogurt

Meal #6

  • 2 boiled eggs
  • 2 brown bread slices
  • Protein shake

Now that is a lot of food!

Chris Hemsworth eats 6 meals per day when he is trying to build muscle.

For the most part Chris eats balanced meals with protein, carbs, and vegetables.

However, he isn’t afraid to eat beef jerky or something else for a quick snack when he is in a rush!

Conclusion | The Chris Hemsworth Back Workout!

Chris Hemsworth has an incredible upper back, and it’s easy to see why.

He trains his back one day per week with high volume bodybuilding style workouts using high rep ranges and short rest periods.

He also uses many different exercises to attack his back from all angles!

If you are looking for a new routine to build your upper back, then you have to give the Chris Hemsworth back routine a shot.

It may be just what you need to take your training to the next level!

Before you go, check out my other world-class fitness influencer articles:

Trust me – you won’t find this cutting edge information anywhere else!

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.

That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” 

Thank you for reading and I wish you the best of luck on your strength training journey!


Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

Recent Posts