Training Protocol
Hemsworth's evolved fitness: functional strength with trainer Luke Zocchi, increased cardio/endurance post-APOE4 discovery, plus surfing as mindfulness.
Shared protocol · For reference, not advice
Interventions
Exercise
- Strength training (Centr Power)
~1 hour max · Daily · 6 days/week (bulking) or 4x/week (maintenance)
Free weights, supersets, minimal rest. Never more than 1 hour. Trainer: Luke Zocchi.
Details & sources
- Functional fitness (climbing, wood chopping, real-world movements)
Varies · Daily · Regular
Multi-muscle-group exercises + mobility work
Details & sources
- Cardio & endurance (increased post-2023)
2+ hours/week · Daily · Regular
Shifted from heavy bodybuilding toward more cardio after APOE4 discovery
Details & sources
- Surfing
Varies · Daily · Regular
"Favourite mindfulness work" — forces presence and being in the moment
Details & sources
Sources
Original accounts behind this protocol. Numbers match the references in each intervention.
- 01Centr Blog ↗Strength training (Centr Power)
- 02Limitless Ep 4 "Strength" ↗Functional fitness (climbing, wood chopping, real-world movements)
- 03Men's Health via AS.com (Oct 2023) ↗Cardio & endurance (increased post-2023) · Surfing
Edit history
- v1Current versionFebruary 18, 2026