Apparently his training regime for Endgame was different from his previous roles as Thor.
Luke said that workouts ahead of filming the latest movie were
different to Chris' normal regime, as they would normally use lighter
weights and focus more on quick-paced circuit-style training.
'Workouts for Endgame were generally no longer than an hour, targeting
two muscle groups per session,' he outlined. 'We limited the movements
to four exercises per muscle group with heavy weights, and around six
to 12 repetitions.'
Luke said that 'it's not about working out more,' but simply 'working
'There are three sessions we stuck to,' he explained. 'Sometimes
doubling up the sessions in one week, but never exceeding six days of
exercise a week.'
EXCLUSIVE 'It's about working smarter, not harder': Chris Hemsworth's trainer Luke Zocchi on how the star gets into superhero shape ahead of Avengers: Endgame release
As to what he was eating, the emphasis was on a high protein diet with a greater mix of foods and a stronger emphasis on 'wholefoods' to give him the calories needed for his daily workout regime and protein to help him to maintain muscle mass.
Chris complemented his training regime with a diet of 'mostly wholefoods rich in nutrients using various types of proteins, grains, fruits, legumes and fats.'
The father-of-three's chef and Centr's food expert, Sergio Perera,
told Daily Mail Australia that Chris gained and maintained muscle by
adding red meat and more complex grains such as steamed rice, barley,
wholegrain pastas and hearty breads.
'He'd usually consume these during workout days [and keep them to a
minimum at night],' he explained.
'It can be quite a challenge sometimes to keep consuming so many
calories, so he'd add extra snacks of two to three green shakes,
containing vegetables, fats and plant-based proteins.'
Since achieving the "fat thor look" was mostly the work of prosthetics and CGI, his workout was largely (it seems) focused on building up his upper body and arms.
Note that Hemsworth was, during the filming of Endgame, still filming 'pickup' scenes for Infinity War, so actually bulking up to play the role would have been impossible.
"We had to toggle back and forth," Anthony Russo told "While we were
shooting 'Endgame' where he was heavier we had to do some pickup shots
for 'Infinity War,' so he would have to go back and forth between
those two looks. So he had to wear a bodysuit, and it was quite heavy.
That suit started to wear on his back, which was scary when you have
someone who has to be so physical."
'Avengers: Endgame' directors describe the 100-hour workweeks and tremendous pressure of making their $2 billion blockbuster