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Chris Hemsworth Thor Prep

12-week intermediate-advanced hypertrophy program inspired by Chris Hemsworth's Thor prep with coach Luke Zocchi (Centr). Heavy compound + bodybuilding split for the comic-book physique.

Equipment: Barbell, Dumbbells, Machines
Style: Heavy, Volume

Start Chris Hemsworth Thor Prep for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Twelve-week program inspired by Chris Hemsworth's Thor training under Luke Zocchi (Hemsworth's longtime coach and the basis for the Centr app). Documented as a 5-day hypertrophy split combining heavy compound lifts with bodybuilding-style accessory volume. Hemsworth famously bulked to 230+ lb for the role.

Five training days/week. Mon: Chest. Tue: Back. Wed: Legs. Thu: Shoulders. Fri: Arms.

The program

Here's week 1 of 12. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

Bench Press — 1RM

Squat — 1RM

Don't know your max? Estimate it from a recent set →

Week 1

Day 1 Chest
Bench Press 4 × 6 @ 80%
Incline Bench Press 4 × 8
Dumbbell Chest Press 3 × 10
Cable Flyes 3 × 12
Day 2 Back
Pull-Ups 4 × 6
Barbell Row 4 × 8
Cable Row 3 × 10
Lat Pulldown 3 × 10
Hyperextensions 3 × 10
Day 3 Legs
Squat 4 × 6 @ 80%
Romanian Deadlift 3 × 10
Leg Press ≤ 45° 3 × 10
Walking Lunges 3 × 10
Leg Curl 3 × 10
Day 4 Shoulders
Strict Press 4 × 6
Dumbbell Shoulder Press 3 × 10
Lateral Raises 4 × 12
Upright Rows 3 × 10
Day 5 Arms
Barbell Curl 4 × 10
Tricep Pushdown 4 × 10
Hammer Curl 3 × 12
Cable Flyes 3 × 12
Day 6 Rest
Day 7 Rest

Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

Weeks 2–12 are free in the Capazity app

Get the full 12-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store

Get it onGoogle Play

Open theWeb App

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Bench Press	4 × 6 @ 80%
Incline Bench Press	4 × 8
Dumbbell Chest Press	3 × 10
Cable Flyes	3 × 12

Pull-Ups	4 × 6
Barbell Row	4 × 8
Cable Row	3 × 10
Lat Pulldown	3 × 10
Hyperextensions	3 × 10

Squat	4 × 6 @ 80%
Romanian Deadlift	3 × 10
Leg Press ≤ 45°	3 × 10
Walking Lunges	3 × 10
Leg Curl	3 × 10

Strict Press	4 × 6
Dumbbell Shoulder Press	3 × 10
Lateral Raises	4 × 12
Upright Rows	3 × 10

Barbell Curl	4 × 10
Tricep Pushdown	4 × 10
Hammer Curl	3 × 12
Cable Flyes	3 × 12