Strength training

Works with a trainer; the good-day duration is not a guaranteed daily schedule.

Part of the reported 25–30 weekly hours across pool and gym; no separate lifting-hours total is given.

Hemsworth's May 2021 first-person description of his Thor preparation and the Centr Power structure. It does not establish his present routine. Centr is his own business, so the commercial context is material.

Across these sessions

1. He describes one light and one moderate set before one or two hard working sets, with controlled movement and two to four exercises per muscle group. This is his January 2026 account of low-volume training.

   Source 9 · 20 Jan 2026

2. Conditions & changes

   He reports changing rep ranges every 12–16 weeks and taking a week off weights every 16 weeks. Running continues during that break.

   Source 10 · 4 Apr 2025

Leg day

Calves, hamstrings, quads; glute-ham raises, hack squats, leg curls and extensions, calf raises. FoundMyFitness, 12 Jun 2024.

Torso day

Overhead press, dips, pull-ups or chin-ups, rows, abs, neck, rear delts. FoundMyFitness, 12 Jun 2024.

Short resistance session (arms, calves, neck, abs)

Biceps, triceps, calves, neck, abs. Never weight-trains more than two days in a row. FoundMyFitness, 12 Jun 2024.

In the July/August 2025 SUCCESS interview, Lyon called four training days per week a personal standard. The source did not specify the exact split.

1. He built a garage gym to make exercise easier with young children. A squat rack, bench, free weights and kettlebells provide options; the post does not specify sets, repetitions or a weekly split.

   Source 12 · 11 Jun 2024

The 30-minute window refers to a possible whole workout, not a required duration for every strength session.

Four weekly strength-training sessions in the January 2024 FoundMyFitness routine; 60 Minutes later described weightlifting within his approximately 10-hour exercise week.

1. He describes a background of weight training before adding cardio. The post gives no sets, repetitions or lifting schedule. His later personal-record posts are achievements, not prescribed working weights.

   Source 14 · 26 Nov 2024

1. He says he still uses these basics from The 4-Hour Body. The post does not specify load, repetitions or frequency, so the book’s example programmes are not substituted for his personal schedule.

   Source 15 · 27 Feb 2023