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Liam Hemsworth Workout Routine

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Liam Hemsworth's Workout Routine & Diet

What does Liam Hemsworth’s workout routine look like? 

Liam Hemsworth is a popular Australian actor and he is known for his gorgeous looks. Hemsworth began his career with his role in the soap opera ‘Neighbors’. 

He is probably best known for his role in ‘The Hunger Games’ movie franchise and he had to follow a strict and clean diet when he prepared for his role. 

Within this article, we’ll discuss Liam Hemsworth’s workout routine, diet, and supplements: 


Current Stats

  • Height: 190 cm – 6’3″
  • Weight: 91 kg – 201 pounds 
  • Age: 30 years old 
  • Birthday: 13th of January, 1990 
  • Accolades: Young Hollywood Award for Breakthrough of the Year, Winner, 2010


Workout Principles 

Liam Hemsworth runs a busy schedule and he needs his workout regime to be effective and efficient as possible. 

Hemsworth normally focuses on mixing up his exercises and he doesn’t spend a lot of time with heavy movements such as bench press, back squats, and barbell deadlifts. 


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Liam Hemsworth Workout Routine 

When Liam Hemsworth prepared for ‘The Hunger Games’ he took navy seal training along with a strict and clean diet to lose 20 pounds. 

He loves to indulge in outdoor activities that include hiking, running, and surfing. Hemsworth likes to take care of himself and that’s why he follows a clean and strong diet and workout regime. 

Here is Liam Hemsworth workout routine:


Monday: Pyramid Workout

On Monday, Liam Hemsworth hits a pyramid routine by doing 7 different exercises.

Here is Liam Hemsworth’s pyramid routine: 

1. Rowing Machine (10 minutes)

2. Pushups (1 set, 1, 2, 3, 4, 5, 6, 7 reps)

3. Pull-Ups (1 set, 1, 2, 3, 4, 5, 6, 7 reps)

4. Bodyweight Squats (1 set, 1, 2, 3, 4, 5, 6, 7 reps)

5. Stiff-LeggedDeadlifts (1 set, 1, 2, 3, 4, 5, 6, 7 reps)

6. Hanging Knee Raises (1 set, 1, 2, 3, 4, 5, 6, 7 reps)

7. Rowing Machine (10 minutes)


Tuesday: Static and Big 555 Workout

On Tuesday, Hemsworth performs a static and big 555 routine by doing 13 different exercises. For these exercises, he hits 13 exercises and he does each one for 10 reps. After that, he does another set where he does 9 reps of each exercise and then 8 all the way down to 1.

Here is Liam Hemsworth’s static and big 555 routine: 

1. Rowing Machine (10 minutes)

2. Flat Bench Press (4 sets, 10 reps)

3. Shoulder Military Press (4 sets, 10 reps)

4. Dumbbell Chest Flys (4 sets, 10 reps)

5. Dumbbell Tricep Pressdowns (4 sets, 10 reps)

6. Bar Dips (4 sets, 10 reps)

7. Kettlebell Farmer Hold (4 sets, 10 reps)

8. Bodyweight Squat and Hold (4 sets, 10 reps)

9. Cool Down: Baseball Swings using a Heavy Bag (2 sets, 30 reps)

10. Weighted Front Squat (4 sets, 10 reps)

11. Pullups (4 sets, 10 reps)

12. Wide Grip Pushups (4 sets, 10 reps)

13. Power Cleans (4 sets, 10 reps) 


Wednesday: Interval Training

On Wednesday, he hits an interval routine by doing 6 different exercises.

Here is Liam Hemsworth’s interval routine: 

1. Rowing Machine (2000 meters )

2. Rowing: 500 meters

3. Active rest: walk around your gym/home (3 minutes)

4. Boxing

5. Kettlebell Farmer Hold – Carry an object 500 yards (3 sets)

6. Baseball Swings (2 sets, 30 reps)


Thursday: Lower Body & Pushups

On Thursday, he hits a lower body and pushup routine. 

Here is Liam Hemsworth lower body and pushup routine: 

1. Rowing Warm-up (2000 meters)

2. Bodyweight squats (20 reps)

3. Weighted Front Squat (5 sets, 5 reps)

4. Reverse Crunches (3 sets, 10-20 reps)

5. Pushups (200 reps)


Friday: Cumulative Routine

On Friday, Hemsworth performs a cumulative routine by doing 14 different exercises.

Here is Liam Hemsworth’s cumulative routine:

1. Rope Climbs (5 reps)

2. Bear Crawls 20 yards (5 reps)

3. Crab Walks 20 yards (5 reps)

4. Front Squats (5 reps)

5. Medicine Ball Slams (5 reps)

6. Rope Pulls (5 reps)

7. Flat Bench Press (10 reps)

8. Medicine Ball Slams (10 reps)

9. Pullups (15 reps)

10. Medicine Ball Slams (10 reps)

11. Bar Dips (15 reps)

12. Medicine Ball Slams (15 reps)

13. Rope Pulls (20 reps)

14. Medicine Ball Slams (20 reps) 


Saturday and Friday: Rest 

On Saturday and Sunday, Liam Hemsworth rests. 


Liam Hemsworth Diet 

When Liam Hemsworth prepared for ‘The Hunger Games’ he had to undergo a strict and clean diet to get a leaner body for the movie. His diet included nuts, vegetables, eggs, and chicken and he was allowed to have just one meal per day to lose weight. 

Here is Liam Hemsworth’s diet: 


1. Breakfast 

  • Oatmeal 
  • Fried eggs 


2. Snack 

  • Protein shake


3. Lunch 

  • Tuna 
  • Brown rice 
  • Salad


4. Dinner

  • Sweet potato 
  • Chicken 



Liam Hemsworth uses the following supplements to help fuel his gains: 



Liam Hemsworth is an Australian actor and in American films, he has starred in movies such as ‘The Last Song’, ‘The Hunger Games’ film series, and ‘Independence Day: Resurgence’.

He is well known for having an amazing physique. Don’t forget to share this article with your friends and family. 

If you enjoyed this routine, check out some of our other male actor workout routines:

What do you think about Liam Hemsworth’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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