Chris Hemsworth’s coach reveals his complete bodybuilding workout in under 40 minutes

Do you dream of a physique as sculpted as Chris Hemsworth’s in Thor? Luke Zocchi, coach and childhood friend of the Australian actor, has just shared an intense workout that could help you achieve this goal. This complete session, achievable in under 40 minutes, focuses on quality rather than quantity.

When it comes to bodybuilding, the physical transformations of Hollywood actors often serve as a benchmark. Chris Hemsworth perfectly embodies this quest for the perfect body. To achieve this, he surrounds himself with professionals who share his vision of functional fitness.

The philosophy behind Luke Zocchi’s intense workout

Luke Zocchi doesn’t believe in the myth that the more you train, the better. On the contrary, he favors short but effective sessions. His approach is based on three full bodybuilding sessions per week, each lasting less than 40 minutes.

The coach’s objectives are clear: to be strong, to have a good figure and a functional physique. As a result, every exercise in his program meets these precise criteria. This method makes it possible to achieve results without spending hours at the gym.

“I try to prioritize the quality of the sessions and not fall into the trap of the more you do, the better. I focus on three full bodybuilding sessions like this one. I complete this type of workout in under 40 minutes.”

Warm-up: a simple but necessary step

Before starting this intense workout, Luke Zocchi recommends a minimalist warm-up. This consists of 5 repetitions of ball throws and 10 kettlebell swings. These two movements prepare the body for the efforts ahead.

This warm-up activates the main muscle groups. It also gradually raises your heart rate. So you’re ready for the rest of the program.

• Deadlifts or squats: 4 sets of 6 repetitions with maximum load
• Walking lunges: 3 sets of 10 repetitions under control
• Standing shoulder press: 4 sets of 6 to 8 repetitions
• Lateral raises: 4 sets of 12 to 15 repetitions
• Superset biceps/triceps: 8 to 10 repetitions per exercise

Exercises for the lower body in this demanding program

The session begins with polyarticular exercises for the lower body. Luke Zocchi proposes 4 sets of 6 repetitions of deadlifts or squats. The coach recommends using the maximum possible weight to stimulate muscle growth.

Next, the program incorporates walking lunges. Perform 3 sets of 10 repetitions of this movement. Perform them slowly, to fully engage the muscles. A full range of motion is essential.

These two exercises target the quadriceps, hamstrings and glutes. In other words, they form the solid foundation of this intense workout. The heavy load promotes the development of raw strength.

Shoulder work: shoulder presses and lateral raises

After the lower body, move on to the upper body, with the shoulders. The standing shoulder press is performed in 4 sets of 6 to 8 repetitions. Use heavy loads to maximize strength gains.

Luke Zocchi completes this work with lateral lifts. Despite their simple appearance, these movements are extremely demanding. So use lighter dumbbells for 4 sets of 12 to 15 repetitions.

The superset arm and the finishing touch to this intense workout

The coach is particularly fond of supersets. This technique consists of linking two exercises without resting time. In this case, he combines a biceps curl with a triceps exercise.

For the biceps, perform 8 to 10 repetitions of the barbell curl. For triceps, Luke Zocchi offers a choice between skull crusher and dips. This combination gives the arms a complete workout.

The session ends with weighted pull-ups in 6 to 8 repetitions. If you haven’t yet mastered pull-ups, the coach suggests replacing them with rowing. This exercise strengthens the back and completes the intense workout.

With this program, there’s no need to spend hours at the gym. A well-structured workout is all you need to make progress. Regularity and the right intensity take precedence over the volume of exercises.

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