Chris Hemsworth and Elsa Pataky have been together for 15 years, and both are known not only as major Hollywood stars but also for their strikingly healthy physiques.

While Chris stays in shape, Pataky adopts a toned, athletic physique. So, what’s the secret? Let’s take a closer look.

Chris Hemsworth's Fitness Secrets

To sculpt a physique worthy of a Norse God for his acting career, he enlisted the help of his childhood friend Luke Zocchi. Zocchi helped him build one of Hollywood’s most iconic physiques and supported the training era that preceded Hemsworth being named Sexiest Man Alive in 2014.

His full-body workout routine looked something like this:

Day 1 (Back):

• Barbell Bent-Over Row: 8 sets
• Pull-ups: 5 sets
• Push-ups: 5 sets
• Seated Row: 4 sets
• Dumbbell Row: 4 sets
• Swiss Ball Hyperextension: 4 sets

Day 2 (Chest)

• Barbell Bench Press: 8 sets
• Incline Dumbbell Bench Press: 4 sets
• Chest Press Machine: 4 sets
• Weighted Parallel Dips: 4 sets
• Cable Crossover Flyes: 4 sets

Day 3 (Lower Body – Legs & Calves)

• Barbell Back Squat: 7 sets
• Leg Press: 1 set (failure)
• Walking Dumbbell Lunges: 4 sets
• Single-Leg Hamstring Curl: 3 sets
• Standing Calf Raises: 3 sets

Day 4 (Shoulders & Upper Traps)

• Barbell Military Press: 7 sets
• Arnold Dumbbell Shoulder Press: 4 sets
• Barbell Shrugs: 4 sets
• Lateral Dumbbell Raises: 3 sets
• Front Dumbbell Raises: 3 sets
• Rear-Delt Dumbbell Flyes: 3 sets

Day 5 (Biceps, Triceps & Forearms)

• Barbell Biceps Curl: 3 sets
• Skull Crushers (Barbell): 3 sets
• EZ Bar Preacher Curl: 3 sets
• Lying Dumbbell Triceps Extension: 3 sets
• Hammer Dumbbell Curl: 3 sets
• Wrist Curls: 3 sets

Day 6 (Full-Body Circuit)

• Chin-ups: 3 sets
• Floor Sit-ups: 3 sets
• Push-ups: 3 sets
• Burpees: 5 rounds
• Walking Lunges: 4 sets
• Bear Crawls: 4 lengths
• Box Jumps: 3 sets
• Plank Hold: 3 rounds
• Hollow Body Hold: 3 rounds

Elsa Pataky’s Fitness Secrets

Elsa does three 30-minute weight training sessions per week, followed by a stretching session. However, apart from that, she is a big fan of Yoga as well. “It’s just like another kind of energy you have in yoga,” she said in an interview with Women's Health back in 2019.

She further added, “It’s also for your mind. At the end, you have that moment of laying down and five minutes of like [does an exaggerated exhale]. Kind of like a meditation.” She doubled down on her statement, vouching for yoga in her conversation with Body+Soul.

“I can create muscle [with weights] but yoga would 'style' it and make it longer, and so all of a sudden it wasn’t bulky. I feel like that’s a good combination,” she added.

Written by

Suryakant Das

Edited by

Siddharth Shirwadkar