When Chris Hemsworth needed to get in shape for the upcoming 2026 blockbuster Avengers: Doomsday, his long-time trainer Luke Zocchi took a refreshingly balanced approach. Gone were the days of gruelling, all-consuming regimes. Instead, the focus was on efficient, 45-minute strength sessions designed to make the actor look impressive on screen while still feeling good off it. Intrigued, I decided to put one of their key five-move workouts to the test.
The "Look Good, Feel Good" Training Philosophy
Zocchi, who has trained Hemsworth since before he first wielded Thor's hammer in 2011, explained the shift in strategy. The catalyst was the actor's experience preparing for Thor: Love and Thunder. "We trained super hard for that film, and Chris was huge in it," Zocchi said. However, the intense load and the need to eat around ten meals a day left Hemsworth's body feeling battered and made it harder for him to enjoy hobbies like surfing.
For Avengers: Doomsday, the brief was different. "This time he was like, 'Yeah, I don't know if I want to do that again'," Zocchi continued. The new goal was sustainable training that highlighted specific areas visible in the costume, particularly the shoulders and arms, without sacrificing overall wellbeing. The result is a potent but manageable routine performed every other day.
Inside the 5-Move Doomsday Shoulder and Arm Blast
Zocchi generously shared one of the pair's focused sessions. The workout is built around straight sets with 60 seconds of rest, concentrating on shoulders, arms, and chest. Two exercises feature a brutal but effective three-step drop set on the final set to push muscles to failure.
The protocol is as follows:
- Warm-up shoulder circuit with light dumbbells (lateral raise, front raise, overhead press): 3 circuits of 8 reps per exercise.
- Seated dumbbell shoulder press: 4 sets of 8-12 reps (with a three-step drop set on the final set).
- Incline dumbbell bench press: 3 sets of 12 reps.
- Single-arm cable lateral raise: 4 sets of 12 reps per side.
- Cable machine rear delt flye: 3 sets of 15 reps.
- Cable machine straight bar triceps push-down: 3 sets of 12 reps (with a three-step drop set on the final set).
Key Takeaways from Testing Hemsworth's Routine
1. Intensity Trumps Duration
This workout dismantles the myth that you need to live in the gym to build muscle. Lasting around 45 minutes, it proves that focused, intense effort beats meandering, multi-hour sessions. The strategic use of drop sets ensures you take your muscles to the point of failure, a key driver for growth, without annihilating your entire nervous system. I finished feeling my shoulders and triceps were thoroughly worked, not destroyed.
2. Sweat Isn't the Ultimate Metric
Unlike many celebrity fitness challenges that leave you crumpled on the floor, this session was challenging yet energising. It didn't obliterate me for the rest of the day, which for someone like Hemsworth facing a long day on set, is crucial. The post-workout pump was satisfying, but I still felt fresh—a reminder that a good strength workout doesn't have to mimic a cardio marathon.
3. The Best Plan is a Personal One
While this is an excellent, time-efficient workout for building shoulders and arms, it's designed for a specific purpose within Hemsworth's wider training split. For me, it doesn't perfectly align with my preference for full-body or upper-lower splits that hit muscle groups more frequently each week. It serves as a powerful lesson: the best routine is the one tailored to your individual goals, recovery capacity, and lifestyle. That said, I'll certainly be keeping it in my arsenal for a efficient hotel gym session when I want a quick, effective pump.
Ultimately, Chris Hemsworth's Avengers: Doomsday workout, crafted by Luke Zocchi, is a masterclass in efficient, intelligent training. It prioritises sustainable progress and specific physical goals over sheer brutality, offering a blueprint for how to build impressive muscle without sacrificing your love for an active life outside the gym.
