Last Updated On September 22, 2023
Just by looking at Liam Hemsworth, you may think that it's an almost impossible feat to achieve his chiseled figure.
I’m here to tell you it’s possible. I looked at the ins and outs of Liam Hemsworth's workout routine and diet plan and uncovered the key elements that have helped him sculpt his enviable physique and achieve optimal muscle recovery.
Better yet, I have helped clients follow this program and have seen great results. Let’s go!
- Liam Hemsworth’s Workout Summary
- Liam Hemsworth's Workout Routine Explained
- What Is Liam Hemsworth Famous For?
- Current Body Stats
- Liam Hemsworth's Exercise and Training Principles
- Accomplishments and Awards
- What Does Liam Hemsworth's Diet Consist Of?
- What Supplements Does Liam Hemsworth Take?
- Liam Hemsworth's Top 7 Workout Tips
- Common Questions About Liam Hemsworth’s Workout Routine
- Conclusion
Liam Hemsworth’s Workout Summary
If you're an aspiring fitness enthusiast or intrigued by the practices of Hollywood's elite, prepare to be inspired by the Liam Hemsworth workout and gain valuable insight into how you can get in the same shape and lift as much weight as Liam Hemsworth.
I can’t promise you it’ll be easy, but it will be worth it.
Main Workout Goal | Gaining muscle and trimming fat |
Program Duration | 12 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 90 minutes |
Equipment Required | Dumbbells, barbells, cardio equipment |
Recommended Supplements | Protein powder |
Liam Hemsworth's Workout Routine Explained
Liam Hemsworth's workout routine is nothing short of intense and demanding, indicating his uncompromising focus on fitness. To achieve his incredible physique, Hemsworth targets different muscle groups to improve functional strength, agility, and endurance.
He focuses on maximizing calorie burning and muscle building; that's why his weekly routine includes intense weightlifting or powerlifting sessions and high-intensity interval training circuits.
Unlike some routines emphasizing specific body parts, Hemsworth prefers full-body and push workouts. He keeps his workouts fun and engaging by using a large variety of exercises. Talk about a routine that leaves you breathless.
Monday- Pyramid Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rowing Machine | 10 minutes | 1 | 15-20 secs |
Push-Ups | 7 | 7 | 15-20 Secs |
Pull-Ups | 7 | 7 | 15-20 Secs |
Bodyweight Squats | 7 | 7 | 15-20 Secs |
Barbell Stiff-Legged Deadlifts | 7 | 7 | 15-20 Secs |
Hanging Knee Raises | 7 | 7 | 15-20 Secs |
Rowing Machine | 10 minutes | 1 | 15-20 Secs |
Related Article - Quiet Rowing Machines For Apartments
Tips from a Trainer!
I like to think of pyramid workouts like climbing a mountain. The movements will get more challenging as you get closer to the peak but then will get easier on the way down.
Tuesday- Full Body Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rowing Machine | 10 minutes | 1 | 15-20 Secs |
Dumbbell Flat Bench Press | 4 | 10 | 15-20 Secs |
Shoulder Military Press | 4 | 10 | 15-20 Secs |
Dumbbell Chest Flys | 4 | 10 | 15-20 Secs |
Dumbbell Tricep Pressdowns | 4 | 10 | 15-20 Secs |
Bar Dips | 4 | 10 | 15-20 Secs |
Kettlebell Farmer Hold | 4 | 10 | 15-20 Secs |
Bodyweight Squats And Hold | 4 | 10 | 15-20 Secs |
Weighted Front Squats | 4 | 10 | 15-20 Secs |
Pull-Ups | 4 | 10 | 15-20 Secs |
Wide Grip Pushups | 4 | 10 | 15-20 Secs |
Power Cleans | 4 | 10 | 15-20 Secs |
Baseball Swings (With a Heavy Bag) | 2 | 30 | 15-20 Secs |
Related Article - Lat Pulldown Vs Pull Up
Tips from a Trainer!
His dedication to progressive overload and proper form ensures maximum effectiveness and reduces the risk of injury while maximizing the weight he can lift.
Wednesday- Interval Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rowing Machine | 2000 meters | 1 | 15-20 Secs |
Walking | 3 minutes | 1 | 15-20 Secs |
Boxing | 30 minutes | 1 | 15-20 Secs |
Kettlebell Farmer Hold | 3 | 500 yards | 15-20 Secs |
Baseball Swings | 2 | 30 | 15-20 Secs |
Thursday- Lower Body And Push Ups
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rowing Machine | 2000 meters | 1 | 15-20 Secs |
Walking | 3 minutes | 1 | 15-20 Secs |
Boxing | 30 minutes | 1 | 15-20 Secs |
Kettlebell Farmer Hold | 3 | 500 yards | 15-20 Secs |
Baseball Swings | 2 | 30 | 15-20 Secs |
Tips from a Trainer!
You'll see that Liam rows four times a week. Don't have a rowing machine? There are plenty of rowing alternatives, but this routine is already heavy with strength moves. Instead of throwing in kettlebell swings and dumbbell bent over rows, try doing some light cardio that you enjoy. I recommend the elliptical or cycling in this scenario.
Friday- Cumulative Routine
Cumulative sets are a different method of pushing your body's limits. I've used cumulative sets many times as finishers at the end of my workout routines...they're killers.
They work like this:
- You select an exercise (and weight*).
- Then for the first set you perform 1 rep.
- This is followed by a short break e.g. 10 seconds.
- You then perform the 2nd set which has 2 reps.
- Another 10 second break...
- Then 3 reps...
- And so on until your sets are complete.
*The weight you choose should be one that you'd normally be capable of performing 8-12 reps with.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Rope Climbs | 5 | 1,2,3,4,5 | 10 Second Breaks |
Bear Crawls (20 yard) | 5 | 1-5 | 10 Second Breaks |
Crab Walks (20 Yard) | 5 | 1-5 | 10 Second Breaks |
Front Squats | 5 | 1-5 | 10 Second Breaks |
Medicine Ball Slams | 5 | 1-5 | 10 Second Breaks |
Rope Pulls (20 yard) | 5 | 1-5 | 10 Second Breaks |
Barbell Flat Bench Press | 10 | 1-10 | 10 Second Breaks |
Medicine Ball Slams | 10 | 1-10 | 10 Second Breaks |
Pull-Ups | 15 | 1-15 | 10 Second Breaks |
Medicine Ball Slams | 15 | 1-15 Slams | 10 Second Breaks |
Bar Dips | 15 | 1-15 | 10 second breaks |
Medicine Ball Slams | 15 | 1-15 Slams | 10 Second Breaks |
Rope Slams | 20 | 1-20 slams | 10 Second Breaks |
Medicine Ball Slams | 20 | 1-20 slams | 10 Second Breaks |
The breaks should be short, but feel free to adjust the timings of the breaks to suit your ability. I'd recommend anywhere between 10-20 seconds between each set. With a slightly longer 30-60 seconds between the different exercises.
Related Article - Best Medicine Ball Slam Alternatives
Saturday and Sunday- Rest
What Is Liam Hemsworth Famous For?
The Hunger Games series launched Hemsworth's career. He played the role of the rugged and loyal Gale Hawthorn. In the movies, audiences got to experience more than a ripped hottie.
Liam's portrayal of Gale Hawthorne showcased his depth as an actor.
Hemsworth acting in The Hunger Games won him many followers, and the series' success launched Hemsworth into the spotlight. It's not all about being the action star for Liam, though. In the romantic drama "The Last Song," he captivated audiences with his heartfelt performance as the troubled Will Blakelee.
Yes, the undeniable chemistry with his co-star had a lot to do with Miley Cyrus being his real-life partner at the time. However, Hemsworth's ability to convey emotions authentically and his natural charm were also key to the film's success and further cemented his palace in the hearts of fans worldwide.
As if he hadn't been in enough blockbusters, Hemsworth showcased his capabilities in the science fiction film Independence Day: Resurgence, this time as a fighter pilot to save the world. Jake Morrison's intense antics were portrayed perfectly by Hemsworth. Also, this role took his action sequences to a whole other level.
His role in "Isn't It Romantic," starring alongside Rebel Wilson, showcased his comedic chops. His acting added a fun dynamic to the film and showcased his versatility as an actor beyond the action and drama genres.
Related Article - Miles Teller Workout Guide And Diet Plan
Beyond his acting, Hemsworth has become famous for his incredible charisma and rugged good looks. Paired with his down-to-earth personality and genuine attitude are what make him a beloved figure both on and off the screen.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6'3" |
Weight | 196 |
Age | 33 |
Biceps | 16 inches |
Waist | 33 inches |
Chest | 46 inches |
Liam Hemsworth's Exercise and Training Principles
Liam Hemswroth's dedication to a well-sculpted physique results from his discipline, exercise, and training principles.
His workout combines various exercises, bodybuilding techniques, Olympic weightlifting, and push principles to achieve optimal physical strength. He honestly could have been an athlete if his acting career had been mediocre.
One of the fundamental principles of Liam Hemsworth’s workout is progressive overload, gradually increasing the intensity and resistance of his workouts to challenge his muscles and promote growth continually.
It involves incorporating heavier weights or more reps over time while still getting enough rest.[1]
Additionally, Hemsworth uses compound movements to simultaneously engage multiple muscle groups, such as squats, deadlifts, and the flat bench press, to maximize efficiency and build functional strength.
A favorite of his is training exercises like kettlebell swings and medicine ball throws to enhance his athleticism and coordination.[2]
Hemsworth adds circuits, calisthenics, and outdoor activities to boost his body's calorie-burning capabilities and keep his routine fun and exciting. Plus, some effective activities Liam enjoys on the side include an abs workout, a skin-splitting pump, hiking, surfing, and a bodyweight workout.
With that said, following the Liam Hemsworth workout to a T won't do the trick to look like him. His workout has to be followed in conjunction with an outstanding diet and the right supplements.
What he puts in his body is the final component that allows his muscle fibers to achieve incredible results in the gym and maintain a fabulous physique while also getting sufficient rest. You still won’t look exactly like him, but it will make it easier.
Related Article - Benefits Of Kettlebell Swings
Accomplishments and Awards
Liam Hemsworth has won many awards throughout his career. For his role as Gale Hawthorne in "The Hunger Games,” he received several nominations and awards, including Teen Choice Awards and People's Choice Awards. He also received the Teen Choice Award for Choice Movie Actor: Romance nomination for acting in the romantic drama "The Last Song."
Also See - How Kevin Hart Do His Workout
He has also received much attention outside of acting for his incredible body and charisma. He received GQ Australia's Man of the Year award, and People Magazine named him on their Sexiest Men Alive list.
What Does Liam Hemsworth's Diet Consist Of?
I can tell that diet is critical to Liam Hemsworth's routine. You can follow Liam Hemsworth's diet plan by mirroring what Liam eats on a given day.
After transitioning from Veganism, Liam Hemsworth's diet plan shifted to a healthy and balanced diet to support his fitness and wellness goals. He focuses on whole foods, including protein, fruits, vegetables, and complex carbohydrates. He also enjoys fresh juices and smoothies, which help him replenish amino acids.
Related Article - Stephen Amell's Diet Program And Workout Routine
Hemsworth's diet of whole foods provides the necessary nutrients to fuel his workout and promote his overall well-being while handling Navy Seal training. While he has found what works for him, I highly suggest working with a dietitian to see what works best for your own goals.
What To Go For
What To Avoid
What Supplements Does Liam Hemsworth Take?
Unlike many other actors, Liam Hemsworth doesn't take a lot of supplements. Liam Hemsworth's supplements are limited to high-quality whey protein powder. He typically consumes this in a smoothie as a snack.
Related Article - Does Protein Powder Have Caffeine?
Liam Hemsworth's Top 7 Workout Tips
If you want to implement Liam Hemworth's workout routine and diet plan, follow these seven tips.
1. Work Out Smarter, Not Longer
Spending more time at the gym is not necessarily better. Your exercise should be intense and to the point. Don't waste lots of time at the gym, and don't forget to work on your core stability and use the right weight.
Every trainer will tell you this, and I agree.
2. Learn From The Pros
Always look to more experienced people for inspiration. You can learn a lot from fitness experts, including the importance of taking a break, eating the right meals, and getting enough sleep. They can help you learn more about your routine and what to do if you are bored or stuck in a routine.
3. Treat Yourself To A Cheat Meal Without Feeling Bad
Following a good diet is essential, but it doesn't mean you shouldn't enjoy your food. It's ok to have a cheat meal every once in a while.
4. Go Outside And Get Some Fresh Air
Nature can have a powerful impact on your health and well-being. Try and get outside every day. Take a walk, hike in the mountains, or ride your bike on a secluded road.
5. Use Your Brain, Not Just Your Brawn
Work smarter, not harder. Plan your workouts ahead of time and think about when and where you can exercise so you don't have an excuse to miss a workout.
6. Be Eco-friendly And Go Green
Take care of the world so the world can take care of you. Make sure your athletic wear is from an eco-friendly and sustainable company. Use a reusable water bottle instead of buying plastic bottles of water. Instead of driving everywhere, ride your bike or walk if you can.[3]
7. Improve Your Weaknesses
Don't shy away from the things you are bad at. If you have weak biceps, spend extra time improving their strength. Don't skip lower body days and fall in love with pushups.
My clients always tell me that it's impossible to fall in love with pushups, but you'd be surprised what a bit of practice can do!
See More - Alan Ritchson's Workout Plan And Diet
Common Questions About Liam Hemsworth’s Workout Routine
Liam Hemsworth stopped being vegan when his doctor discovered he was developing kidney stones due to his vegan diet. He also stopped being vegan because the diet did not make him feel good and prevented him from getting a good physique.
Developing kidney stones forced Liam Hemsworth to stop his vegan diet.[4]
Conclusion
Liam Hemsworth's workout routine and diet plan exemplify his commitment to maintaining a strong and healthy physique. Through intense workouts, including weightlifting, functional training, and cardio exercises, the Australian actor consistently challenges his body and enhances his overall strength and endurance.[5]
If you want to train like the best in Hollywood or are just looking for a new workout, you can take inspiration from the Liam Hemsworth workout routine and diet plan, get in great shape, and take your Instagram pictures to the next level.
References:
- https://www.medicalnewstoday.com/articles/progressive-overload
- https://www.issaonline.com/blog/post/medicine-ball-slams-form-function-and-variations
- https://sportsmedicineweekly.com/blog/go-green-with-your-fitness-routine/
- https://www.insider.com/liam-hemsworth-can-vegan-diet-cause-kidney-stones-2020-4
