Are you curious about the Chris Hemsworth biceps workout?

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

Then you’ve come to the right place.

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


  • Part 1: The Chris Hemsworth Bicep Workout
  • Part 2: The Chris Hemsworth 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, many people know Chris Hemsworth for his incredible biceps!

How did Chris build his huge arms? Is it a secret bicep training routine, or does he just have good genetics?

Chris Hemsworth trains his arms one day per week using high-volume muscle building workouts. He likes to mix things up in his bicep workouts, using different high-intensity techniques to keep his biceps guessing.

Here is one of Chris Hemsworth’s favorite bicep workouts that you can try. Check it out:

Chris Hemsworth Biceps Workout #1

  • Exercise #1: Dumbbell hammer curls, 10 sets of 10 reps
  • Exercise #2: Rope pull up isometric hold, 10 sets of 10 seconds

Here is the training video:

Talk about an intense workout!

In this routine Chris Hemsworth performs 2 exercises for his biceps: dumbbell hammer curls and rope pull up isometric holds.

During this workout he uses blood flow restriction training. This means he wraps his arms with an elastic band to prevent blood from rushing out of his biceps.

This is an advanced strategy that lets you build muscle mass while using extremely light weights.

Of course, Chris performs plenty of heavier work for his biceps. However, these lighter sets with blood flow restriction training is one of his favorite mass-building biceps strategies.

Part 2: The Chris Hemsworth Diet

Chris Hemsworth knows you need more than just a great training program to build huge biceps!

He says that you also need to follow a strict muscle building diet for optimal results.

Here is the exact diet that Chris Hemsworth uses when he is trying to “bulk up.” Check it out:

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 bulk up his arms.

He eats protein in each meal, along with some carbs and vegetables to fuel his intense workouts.

This may be too much food for most people. However, following a strict muscle-building diet is essential if you want to build arms like Chris Hemsworth!

Conclusion | The Chris Hemsworth Biceps Workout!

Chris Hemsworth has some of the best biceps in all of Hollywood, and it’s easy to see why.

He trains his biceps one day per week using different high-intensity techniques like “occlusion training.”

If you are looking for a new routine to shock your biceps into growth, then you have to try the Chris Hemsworth biceps routine. 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 more knowledge you have, the more you’re free to rely on your instincts.”

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