The REAL Chris Hemsworth Furiosa Workout

Chris Hemsworth has a blockbuster movie coming out.

“Furiosa: A Mad Max Saga.”

It’s released on May 23rd, right before Memorial Day Weekend.

This is typically prime time for a movie release.

Here are some of the biggest movies released on Memorial Day Weekend.

  • Star Wars (1977)
  • Rocky III (1982)
  • Shrek (2001)
  • Indiana Jones And The Temple Of Doom (1984)
  • Braveheart (1995)
  • The Empire Strikes Back (1980)
  • Top Gun 2 (2022)

So it looks like Furiosa might be another huge movie.

I plan on watching on the big screen.

*As always, it looks like Chris Hemsworth got in incredible shape for the movie.

Whenever an actor gets chiseled for a movie role, people search for their workout.

This will be no exception.

There are a couple problems with doing this.

  1. Many, if not most, of these actors use pharmaceuticals to prepare for their movie roles.
  2. The workouts outlined online don’t paint a clear picture of how they achieved their physique.

I don’t know if Hemsworth uses steroids.

But it certainly looks like this is the case.

Let’s compare his day-to-day physique to the size he reached as Thor.

I did some research, he’s 6’3″… and when not filming for Thor movies he is roughly 195-200 pounds.

Here’s a picture from 2022-2023 of his typical year-round build.

*If he is 6’3″ and 200 pounds, this puts him at a 25 BMI, which is in the completely natural range of (24-26).

I like to be at 25 BMI as well.

For me, a 25 BMI, while being lean, is ideal.

Here’s a simple calculator you can use to figure out your BMI.


He does look completely natural in those surfing pics above.

Where things get a little murky is the condition he gets into for his past roles as Thor.

Supposedly, he got up to 231 pounds for Thor – Love and Thunder.

Being 6’3″ and shredded at 231 puts him at a BMI of 28.8.

*It’s close to impossible to be super lean at almost a 29 BMI without the use of steroids.

I also don’t know how someone can train hard year-round, be in top shape, and then add another 30 pounds of muscle in 6 month’s time.

Especially at close to the age of 40.

I’m not going to say either way.

Maybe he is a genetic freak who can add 30 pounds of muscle on demand.

I certainly have never met anyone like that.

I don’t want to focus too much on whether or not Chris Hemsworth uses or has used steroids… let’s talk about his workouts.

For his role in Furiosa, he doesn’t look like he got quite as big as his last Thor movie.

He doesn’t seem quite as shredded, either.

*At the time I’m writing this, clips and footage are limited, so it’s hard to tell exactly how muscular he is.

Let’s just say he is maybe in the 220 pound range.

Bigger than his day-to-day “surfing weight” pics.

But not freaky big like he was in the last Thor movie.

It honestly doesn’t matter exactly how big he is because even reaching 200 pounds and being lean at 6’3″ requires heavy resistance training.

The problem is that the workouts he posted are misleading.

Here’s one of the workouts he posted on Instagram.

*You don’t build muscular arms and shoulders like that with superset circuit training types of workouts.

In case the text is too small to read on the image…

Here’s the 20-minute upper body workout he outlined.

  • Push up w/ handles 25 reps
  • Banded lateral raise 12 reps
  • Rest 40-60 seconds x 4 sets
  • Standing hammer curl 12 reps
  • Battle rope 50 reps
  • Rest 40-60 seconds x 4 sets
  • Plank hold 1 minute
  • Rest 30 seconds x 3 sets

He’s recommending to superset push ups with lateral raises and hammer curls with battle ropes.

He has really been pushing these home gym style circuit training workouts.

That type of workout obviously don’t build his type of physique.

Especially when you aren’t naturally super muscular.

Here are images of Chris when he acted in the Australian soap opera Home and Away.

*He starred in this show from 2004-2007, so he is somewhere between the ages of 21-24 in these photos.

The reason I want to show these photos is that Chris is actually closer to a slim ectomorph than a muscular mesomorph.

If he was a naturally muscular guy with insane genetics?

He would already be showing MUCH more muscle mass by his early-to-mid 20s.

Maybe he never lifted by this point and was a hyper-responder?

I doubt it.

But one thing is certain…

To go from where he was in 2007 to where he is now requires heavy resistance training (even with steroids).

The type of workouts he posting on his IG won’t get you there.

*This type of workout burns some calories and is not too bad for conditioning but won’t give you the chiseled muscle mass Chris displays.

My guess is that he’s done filming Furiosa and now is just working back down to his natural weight.

Doesn’t care if he loses a bit of mass.

But there’s another reason Chris showcases circuit training routines.

He’s partnered with a company called Centr.

This company sells a premium app as well as fitness equipment.

*A lot of his videos on IG showcase him using the Centr equipment that he sells.

This obviously isn’t a bad thing.

The equipment looks well-made and has reasonable prices, etc.

I think more and more people are training from home.

So he’s serving that audience well.

Where I have a problem… is when someone is trying to look chiseled like Chris, Googles “Chris Hemsworth Furiosa Workout”, and gets a 20-minute circuit routine he posted on Instagram.

Or you get bloggers who write articles outlining these circuit routines he has posted.

It’s misleading.

It almost reminds me of those Acne Wash commercials.

*Where they use a model who already has perfect skin and has probably never had acne in her life.

Chris Hemsworth already has packed on a ton of muscle.

So it’s possible he can do circuits to burn some calories and stay somewhat lean.

It can give him a nice pump even.

Make him look good in photos, etc.

It’s just not how he built this muscle in the first place.

If you want to maximize both strength and muscle size, you should take 3-5 minutes of rest between sets.

*And the most current research finds 5-minute rest periods even better than 3.

For building muscle you need to gain strength.

The most proven way to get stronger is to rest adequately between sets.

It’s how EVERY great physique has been built.

Here’s a routine that will actually build muscle.


Workout A

Incline Barbell Press: 3 sets – 4-6, 6-8, 6-8 (RPT)

Standing Press: 3 sets – 4-6, 6-8, 6-8 (RPT)

Lateral Raise: 2 sets – 10-12, 10-15 (RPT)

Incline DB Triceps: 3 sets – 8-10, 10-12, 10-12 (RPT)

Workout B

Weighted Hammer Chins: 3 sets – 5, 6, 8 (RPT)

Incline Hammer Curls: 3 sets – 6-8, 8-10, 8-10

Bulgarian Split Squats: 3 sets – 6-8, 6-8, 6-8 (Kino Rep Training)

Romanian Deadlifts: 3 sets – 10-12, 10-12, 10-12 (Kino Rep Training)

*A/B/A one week and the following week B/A/B and rotate that back and forth week to week.

*RPT stands for Reverse Pyramid Training: After warming up perform your heaviest set first for 6-8 reps. Rest 3 minutes and drop the weight 10-15%. Perform a second set for 8-10 reps. Rest 3 minutes and drop the weight again 10-15% and perform a 3rd set for 8-10 reps. When you can hit the top end of the rep range on all sets, increase the weight the following week.

*Kino Rep Training is done like this: Start light and increase the weight each set so that the last set is very challenging. Rest just 2-3 minutes between sets. When you can hit the top end of the rep range on your final heavy set – increase the weights the following week.

The approach I outlined above will add muscle as a natural.

Unless Chris has the most incredible genetics ever, there is zero chance he built that impressive muscle mass with circuits, supersets, and intervals.

You need to focus on getting stronger on key lifts.

*This is what I cover in my program Movie Star Masterclass.

Every single one of these transformations was accomplished with progressive resistance training.

  • Getting strong on the key lifts.
  • Resting 3-5 minutes between sets…
  • An intense focus on performing each set with maximum intensity.

Fat loss in my programs is handled by creating a deficit with diet…

And walking at least 10,000 steps per day.

You also need to do everything possible to get testosterone optimized naturally.

Here’s how Jay did it.

He began taking Kino Mojo and had his blood work done in November of 2022.

He got his blood work done again 3 months after taking Mojo.

*His testosterone was at 551 when he started. But after taking Mojo, it increased by 400+ points in 3 months!

There’s a BIG difference between 551 and 985!

He would have got by at 551.

It was “okay”.

But now, his testosterone levels are off the charts.

So he is able to gain muscle and shed fat at a rapid rate.

*Jay is 37 years old but now looks 25.

With these high T levels it should be almost effortless to gain muscle and lose body fat.

He’s in an incredible place physically.

His BMI is in the normal 24-26 range.

Again… Chris Hemsworth is typically at a 25 BMI when he isn’t preparing for his role as Thor or his new character in Furiosa.

My summary of Chris Hemsworth’s workout:

His REAL workout isn’t listed online or described by his trainer.

A natural lifter never gains 20-30 pounds of lean muscle in 6 months when he has already been lifting for years.

So, evidence is pointing to a heavy dose of pharmaceuticals.

Especially since those photos of him at 24 show him as a thin ectomorph.

I’m convinced those surfing pics at the beginning of this article are what he would be able to achieve naturally.

He’s about a 25 BMI.

And he got there with heavy resistance training.

Not circuit training.

Talk Soon,

Greg O’Gallagher

I’ve helped clients increase T levels naturally by as much as 300+ points following a simple protocol and I am now sharing this in a FREE report “10 Steps to Higher Testosterone”

*You will also get FREE access to the daily Kinobody Newsletter – My best tips for getting a chiseled Movie Star physique. In the past, this has only been available to buyers of my supplements and premium courses.