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The Independent
24-06-2025
- Entertainment
- The Independent
Chris Hemsworth's trainer reveals the exact workout plan he's using to prepare for Avengers: Doomsday
Of all the celebrity workout plans, Chris Hemsworth's routinely ranks among the most in-demand. And as the actor begins filming Marvel's latest superhero joint, Avenger's: Doomsday, he's been hitting the gym to fine-tune a physique worthy of Norse god status. However, his long-time PT and Centr trainer Luke Zocchi tells me that, compared to Thor's previous outings, the pair 'haven't pushed anywhere near as hard on this film'. Yet, 'Chris still looks great'. 'I hate to say it, but I think we're just getting a little bit older,' Zocchi laughs. 'We're not killing ourselves as much and always thinking more is better. Instead, we're being a bit more in-tune with our bodies.' Below you can find the lowdown on the plan from Zocchi himself, including Hemsworth's training split, sustainable approach to nutrition and go-to workout for larger shoulders and arms. How Chris Hemsworth's Avengers: Doomsday preparations have changed from previous Marvel films The last time I chatted to Zocchi was after the release of Thor: Love and Thunder in 2022. With the film put on hold due to Covid lockdowns, Hemsworth had a year of dedicated training to look as imposing as possible, while also preparing to pull a truck as part of his Disney+ longevity documentary Limitless – this was later swapped for the equally high-octane act of climbing a 100ft rope suspended from a helicopter. The pair went all-in on a programme comprising regular bodybuilding, strongman training and 450-calorie meals, consumed 10 times per day. 'In the morning, in hair and makeup, I would get him his first meal, then I was just running him more and more food,' Zocchi recalls. 'Every two to three meals he'd feel sick, so I'd run him a protein shake and we'd go again.' By the end, Hemsworth's biceps were bulging, and the star boasted an impressive physique even by superhero standards. But he didn't enjoy being treated like a foie gras goose, or the heavier frame it gave him, having found it detracted from his ability to surf – a favourite pastime for the Aussie native. 'We were in a position where we [felt we] had to do it,' says Zocchi. 'It might have been the last time he played Thor, so we wanted to look massive and we had a year to train for it. Then this time Chris was like, 'Yeah, I don't know if I want to do that again'. For Avengers: Doomsday, Hemsworth's workout plan looks far more palatable to mere mortals like you and I, with efficiency and effectiveness as its central pillars. Chris Hemsworth's Avengers: Doomsday training plan Zocchi adopted a one day on, one day off approach to lifting weights for Hemsworth's Avengers: Doomsday training. He also follows a rough push-pull-legs split – one workout focuses on pushing muscles such as the chest, shoulders and triceps, the next hits pulling muscles like the back and biceps, and a third targets the legs and glutes. These strength sessions comprise classic muscle-building exercises such as belt squats ('Chris doesn't put a barbell on his back'), pull-ups and seated dumbbell shoulder presses. The pair have also been paying special attention to Hemsworth's arms and shoulders, having seen his costume for the film will highlight these areas – an example push day session can be found below. The workout flow for the week goes: push day, cardio day, pull day, cardio day, leg day, cardio day, then repeat. Although, Zocchi says, this isn't set in stone. 'We're being a bit more in-tune with our bodies this time,' he tells me. '[If Chris says] 'I'm feeling a bit flat today,' we might just do some steady-state cardio then come back tomorrow and focus on our lifting.' Cardio sessions usually comprise 30 to 40 minutes of moderate-intensity steady-state work, but Zocchi likes to keep Hemsworth on his toes. 'We mix it up just to keep him moving,' Zocchi says. 'We might do 10 minutes of walking on an incline treadmill, then 10 minutes on a StairMaster, five minutes on a rower, five minutes on a SkiErg – just keep moving every 10 minutes so you don't get too bored. 'We've been doing a fair bit of boxing recently as well. Before I started working with Chris, that was my background, so for this film we've been doing more of that. He's been running a bit too, but not crazy long distances.' On the day of our interview, Zocchi rounded out one of Hemsworth's morning cardio workouts with Tabata intervals on a fan bike: eight rounds of 20-second intense efforts, each separated by 10 seconds of rest. Hemsworth's verdict: 'I haven't done this in a while. This is horrible.' Chris Hemsworth's Avenger's: Doomsday workout Warm-up circuit for three rounds with light dumbbells: Lateral raise x8 Front raise x8 Military press x8 Rest 60 seconds Seated dumbbell shoulder press Sets: 4 Reps: 8-12 Rest: 60 seconds Sit upright on a flat bench with a dumbbell in each hand, held at roughly shoulder height. The handles of the dumbbells should be angled slightly inwards. Tighten your core, then drive the dumbbells upward until your arms are extended overhead. Control the dumbbells back to the starting position. Bonus: On the last set of this exercise, perform a drop set. This means completing your usual set of eight to 12 reps, then immediately grabbing dumbbells that are 10-20 per cent lighter and completing as many seated dumbbell shoulder presses as you can. When you have done this, lower the weight by another 10-20 per cent and repeat, then lower the weight by the same margin one final time and do it again. In each dropset, you should be looking to hit eight to 12 reps. Incline dumbbell bench press Sets: 3 Reps: 12 Rest: 60 seconds Set an adjustable weight bench to an incline of between 30- and 45-degrees. Sit upright on the bench with a dumbbell resting on either knee, and hold the handles with your palms facing inwards. Lie back on the bench, lifting your knees to propel the dumbbells up your torso so they're held on either side of your chest, palms facing slightly inwards – this is your starting position. Press the dumbbells towards the ceiling until your arms are fully extended above your chest. Slowly lower the dumbbells back to the starting position to complete the rep. Single-arm cable lateral raise Sets: 4 Reps: 12 (each side) Rest: 60 seconds Set a cable machine at the lowest position possible then stand perpendicular to the machine so your left foot is closest to the handle. Grip the handle in your right hand and stand tall, holding the handle close to your body and in front of your hips with a soft elbow. Pull the handle across your body and out to your right side until your arm is roughly parallel with the floor. Control it back to the starting position, repeat for the prescribed number of reps, then switch sides. Cable machine rear delt fly Sets: 3 Reps: 15 Rest: 60 seconds Stand opposite a cable machine with the cables set to just above head height. Grip the end of the left cable with your right hand and the end of the right cable with your left hand, using an overhand grip. Start with your arms straight out in front of you in line with your shoulders then, keeping your torso still and arms straight, pull the cables out to your side until your arms are level with your body. While doing this, the cable should also move down slightly so it runs in line with your shoulders and wrists throughout the movement. Control the cables back to the starting position then repeat. Bonus: For the last set of this exercise, complete a dropset as you did with the seated dumbbell shoulder press above, lowering the weight three times after your final set and pushing to failure on each of subsequent sets. Cable machine straight bar triceps pushdown Sets: 3 Reps: 12 Rest: 60 seconds Stand opposite a cable machine with one cable set just above head height and a straight bar attachment in place. Grasp the straight bar attachment with both hands using an overhand grip. Keeping your elbows pinned to your side and pointing down, extend your elbows and straighten your arms. control the weight back to the starting position and repeat. Chris Hemsworth's diet while training for Avengers: Doomsday On the set of Thor: Love and Thunder, Hemsworth had to eat like it was his full time job, consuming 450-calorie meals 10 times per day. But, as with the training for this film, Zocchi says his diet in the lead-up to Avengers: Doomsday has been more relaxed. 'It will be interesting to see how different he looks in the film,' his trainer says. 'I don't think he's as big as he was in Love and Thunder, and that wasn't the goal either. Chris felt uncomfortable with how big he was on that one and he wasn't enjoying how much food he had to eat. 'For this one, he's eating four or five meals [per day], but his diet is nowhere near as strict. We're not ramming the food down his throat, but he still looks great.' Chris Hemsworth's recovery protocols while training for Avengers: Doomsday An injury or an off-day are not an option as an actor, so prioritising recovery around their training is key for Hemsworth and Zocchi. 'We're big on saunas and ice,' Zocchi tells me. However, with new research suggesting a post-workout plunge can pump the brakes on muscle growth, the pair have developed a routine where they do this in the morning, pre-gym. After a heavy lifting session, Zocchi also encourages Hemsworth to lie down, listen to a guided meditation and do some breathwork. 'It's just to get the body to calm down and get into that parasympathetic nervous system,' Zocchi explains. If this is the first time you're hearing this term, the autonomic nervous system, which controls involuntary bodily functions such as regulating heart rate, contains three divisions: sympathetic, parasympathetic and enteric. Activation of the sympathetic nervous system is often described as the 'fight-or-flight' response, and triggers changes such as adrenaline release and a quickened pulse to prepare you for vigorous activity. A workout will kick you into this system. The parasympathetic nervous system, on the other hand, promotes the body's 'rest and digest' processes. For this reason, downregulating your nervous system after a workout via calming practices such as breathwork and meditation can enhance muscle growth and recovery. When is the release date for Avengers: Doomsday? Hemsworth is filming Avengers: Doomsday as you read this feature, so Marvel fans still have some to wait before the film will be in cinemas. The most recent touted release date is 18 December next year, with The Fantastic Four: First Steps (coming on 25 July, 2025) segueing into the next Avengers flick.
Daily Mail
17-06-2025
- Entertainment
- Daily Mail
Chris Hemsworth shows off his ripped physique as he enjoys a sun-soaked getaway in France with his parents and trainer Luke Zocchi
Chris Hemsworth is making the most of the European summer, sharing a series of candid snaps from a beachside escape in Hossegor, France - and he wasn't alone. The Thor actor, 41, took to Instagram on Tuesday night to post a carousel of photos showing him soaking up the sun, hitting the surf and enjoying downtime with his family and close friends. 'Thanks @mikypicon for hospitality!! Fun little getaway in Hossegor,' Chris captioned the post, tagging French surf champ Miky Picon, who also appeared in the group dinner shot. In one cheeky image, a shirtless Chris flexes his muscles on the sand alongside his longtime personal trainer and best mate Luke Zocchi, who playfully strikes a pose in khaki shorts and sunglasses. Another shot shows the actor posing next to two electric surf bikes with a fellow surfer, looking ripped in a wetsuit pulled down to reveal his torso. From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the DailyMail's new showbiz newsletter to stay in the loop. In a third image, Chris is joined by two surf buddies, beaming for the camera as they clutch their boards and give the thumbs up. He later shared a rare selfie with his mum Leonie, looking relaxed in a white T-shirt and baseball cap while she sported oversized sunnies and a black lace cami. The family fun continued into the evening as Chris, Leonie, and Luke sat down for a sunset dinner alongside Chris' father Craig Hemsworth and a group of friends. The table was laden with share plates and wine as they dined al fresco under a canopy of lights. The Hemsworths have made Byron Bay their home in recent years, and the actor has frequently shared glimpses of their laid-back, surf-filled lifestyle on social media. The couple purchased their sprawling 4.2-hectare estate in Byron Bay back in 2014 for $7million, eventually constructing a $50million mega mansion on the site. The property features six bedrooms, a spa, games and media rooms as well as sprawling outdoor living areas. Chris recently revealed a new addition to the sprawling property - a lavish home gym. The Thor star created a state-of-the-art training facility called The Shed for his fitness brand, Centr, which was unveiled in January. Speaking to Hemsworth's personal trainer and business partner, Luke Zocchi, explained that the facility serves as a space for Centr trainers to test new workouts and equipment while also having fun. 'It's definitely next level,' Zocchi said. 'Chris made sure to include the latest and greatest Centr equipment in the gym.' He mentioned that much of the equipment at The Shed -which includes treadmills, cable machines, weight benches, and power racks - is currently unavailable in Australia. 'Some of the equipment isn't available in Australia yet, but will be soon,' Zocchi revealed. 'It's where Chris, the boys, and I can come through for a session, or we can just chill and recover when we need to. 'It's a place to really get after it or reset, depending on what we need.'
The Independent
21-05-2025
- Sport
- The Independent
Chris Hemsworth's trainer Luke Zocchi shaved minutes off his Hyrox time in just five weeks – here's how
Anyone who has signed up for a race, particularly a Hyrox race, knows the months leading up to the event can make or break your performance. And for celebrity trainer Luke Zocchi, these crucial months didn't exactly go to plan. Nose surgery left him unable to train until just five weeks out, then the Australian flew half-way around the world with long-time client and friend Chris Hemsworth to shoot the upcoming Avengers film. Yet, come race day at the London Olympia, a jet-lagged Zocchi snagged something on thousands of fitness fans' wish lists: a new Hyrox PB. The Centr trainer crossed the finish line in 1:17:43 in the pro division. This was his fifth time competing in the fitness industry's most modish event – a gruelling combination of eight 1km running intervals, each separated by a different functional fitness station such as rowing, sled pushes and burpee broad jumps – and it was his best performance to date. So after surgery, a string of nights proffering poor sleep and a busy work schedule which involved bulking up a bona fide superhero, how did he do it? Focussing on running Hyrox is a tricky competition to train for because the demands are so varied. Over the course of a race you'll be running, rowing, skiing (on a machine at least), pushing, pulling, jumping, lunging, carrying and more. However, while there are 16 total work stations in a Hyrox race, Zocchi points out that half of them are 1km runs. For this reason, he focussed on improving his running ahead of the event, and recommends that others do the same. 'Make sure you're incorporating jogging in some capacity into your training at least three times each week, with at least one dedicated running day,' he says. But Zocchi also warns against going too hard, too early. 'I've injured myself so many times in the past by increasing the amount of running I'm doing way too fast,' he explains. For beginners, he recommends starting with this 30-minute session: Brisk walk x5min 10 rounds of brisk walk x1min, jog x1min Walking cool-down x5min Over time, you can skew the ratio of jogging to walking until you are able to run for the entire workout. For the other running days, he did a mixture of tempo runs, long runs and interval sessions. Come race day, this approach allowed him to hold an average pace of 4min 40sec per kilometre. Practising compromised running 'Compromised running' is a trendy term in Hyrox, and simply refers to the act of running on tired legs. Given a race will take you straight from a heavy sled push to a 1km run, this is a key skill in any successful athlete's armoury, so Zocchi became acquainted with the sensation in the lead-up to the event. 'You can be a good runner, but it's a whole different ball game when you've just pushed that sled or done some burpees or lunges – your legs go to jelly,' he says. 'When it gets closer to race day, you have to learn to run compromised, where you're fatiguing your legs and then going for a run.' A simple way he did this was including running as one of the stations in a circuit workout, alongside taxing full-body moves. These can be recognised Hyrox exercises or – if you don't have access to equipment like sleds – a dumbbell squat, lunge or thruster will also do the trick. Following a plan A lot of people make the mistake of taking a running plan and a strength training plan, smushing them together, then having this as their Hyrox preparations. The problem is, if both plans are designed to exist in isolation, it's likely doing them side by side is going to leave your body burnt out by race day. For the five weeks he had to train, Zocchi opted to follow Centr's Hyrox-approved 'accelerator' programme, which comprises five weekly workouts structured to help seasoned athletes push for a PB. The brand also has a 'Hyrox Starter' plan for those newer to the sport. 'I got a quicker time than last time and I only did the programme for five weeks because I had a few things going on; I had nose surgery and I couldn't train,' he says. 'But it all worked out, so all good.' Sticking to a plan allows you to systematically progress your training, leading to incremental improvements which will help you peak on race day, provided you're fuelling and recovering adequately. Building full-body strength If the running portions go awry during a Hyrox race, you can always walk. But if you can't move the sled, you're stuck (unless you take the hefty 24-minute penalty for skipping both the sled push and pull). For this reason, building a decent base layer of strength is always a good idea. Having trained Hemsworth for years and regularly jumped in on his workouts, Zocchi is no stranger to strength training. However, even he came unstuck against the 153kg sled pull during his first outing in the pro division in Brisbane last year. 'I couldn't move it at first, it was too heavy,' he says. 'It took me about seven minutes in the end.' He recommends prioritising compound (or multi-muscle) exercises in your pre–Hyrox strength training sessions to avoid this fate. 'Going for full-body movements is so important because everything in Hyrox is basically a full-body movement,' says Zocchi. 'Then, getting closer to the race, I got a bit more specific and worked on techniques and little improvements I could make. You're dialling in the exercises themselves and getting more efficient at them.' 'If you don't have a sled handy, dumbbell lunges are another way to practice for sled pushes, while dumbbell rows are an alternative for pulls.'
