Liam Hemsworth Workout & Diet: Get in Shape Like a Star

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: January 5, 2024
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To be perfectly frank, Liam Hemsworth's physique stunned me recently, and as a certified fitness trainer, I had to look into his workout and diet plan to gain a few training tips to encourage my clients to exercise.

I went through Liam Hemsworth's interviews, YouTube videos, and TV appearances to learn how he keeps fit.

In this article, I will provide everything you need to know about Liam Hemsworth's workout routine, diet, and the supplements he uses.

Celebrity Stats/Career Highlights

  • Age: 33 years
  • Height: 6ft 3in
  • Weight: 196 lbs (89 kgs)
  • Waist: 33in
  • Chest: 44in

Liam Hemsworth Workout Routine

Liam Hemsworth burns more fat by maintaining his heart rate throughout his activities. Like Hemsworth, I've found these exercises to be incredibly effective for burning more fat and building endurance.


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A post shared by Liam Hemsworth (@liamhemsworth)

Hemsworth likes to employ the dynamic/static/dynamic technique for many exercises.

I've tried Liam Hemsworth's approach and this method has personally helped me enhance muscle engagement and improve overall workout efficiency.

Here's Liam Hemsworth's workout routine:

Monday: Pyramid Workout

Liam Hemsworth lifts in the Pyramid technique for these workouts. You begin by performing one of each exercise. Then you progress to two reps. Then 3, 4, 5, 6, and 7 repetitions of each.

  • 10 minutes of rowing machine
  • 7 sets of 1, 2, 3, 4, 5, 6, 7 repetition of push-ups
  • 7 sets of 1, 2, 3, 4, 5, 6, 7 repetition of pull-ups
  • 7 sets of 1, 2, 3, 4, 5, 6, 7 repetition of bodyweight squats
  • 7 sets of 1, 2, 3, 4, 5, 6, 7 repetition of stiff-legged deadlift
  • 7 sets of 1, 2, 3, 4, 5, 6, 7 repetition of hanging knee raise
  • 10 minutes of rowing machine

Tuesday: Big 555 and Static Workout

Man doing Liam Hemsworth Workout and Diet

Static circuit: Hold the weight stretched for 30 seconds for each exercise. Then, take a 10-second break between sets.

  • 10 minutes of rowing machine
  • 4 sets of 10 repetitions of flat bench press
  • 4 sets of 10 repetitions of shoulder military press
  • 4 sets of 10 repetitions of dumbbell chest flys
  • 4 sets of 10 repetitions of dumbbell tricep press downs
  • 4 sets of 10 repetitions of bar dips
  • 4 sets of 10 repetitions of kettlebell farmer hold
  • 4 sets of 10 repetitions of bodyweight squats and hold
  • 2 sets of 30 repetitions of baseball swings with a heavy bag

The big 555 workouts: Liam Hemsworth does five different workouts for these exercises. He does ten repetitions of each. Then he does another set of 9 repetitions of each exercise. Then 8 coming down to 1.

  • 4 sets of 10 repetitions of weighted front squats
  • 4 sets of 10 repetitions of pull-ups
  • 4 sets of 10 repetitions of wide grip push-ups
  • 4 sets of 10 repetitions of power cleans
  • 4 sets of 10 repetitions of knees-to-elbows

Wednesday: Interval Training

Going for a walk outdoors

He mostly uses the quality compact rowing machine to complete this workout.

  • 2000 meters rowing machine
  • 500-meter rowing
  • 3 minutes walking
  • Boxing
  • 3 sets of 500 yards of kettlebell farmer hold
  • 2 sets of 30 repetitions of baseball swings

Thursday: Lower Body and Push-ups

  • 2000 meters rowing
  • 1 set of 20 repetitions of bodyweight squats
  • 5 sets of 5 repetitions of weighted front squats
  • 3 sets of 10 to 20 repetitions of reverse crunches
  • 200 repetitions of push-ups

Friday: Cumulative Routine

  • 5 sets of the rope climb
  • 5 sets of 20 yards of bear crawls
  • 5 sets of 20 yards of crab walks
  • 5 repetitions of front squats
  • 5 repetitions of medicine ball slams
  • 5 repetitions of rope pull
  • 10 repetitions of flat bench press
  • 10 repetitions of medicine ball slams
  • 15 repetitions of pull-ups
  • 15 repetitions of medicine ball slams
  • 15 repetitions of bar dips
  • 15 repetitions of medicine ball slams
  • 20 repetitions of rope pull
  • 20 repetitions of medicine ball slams

Saturday and Sunday: Rest

Workout Principles

Liam Hemsworth enjoys working out, and his athletic figure achievements reflects his rigorous training regimen.


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A post shared by Liam Hemsworth (@liamhemsworth)

Liam Hemsworth's workout routine promotes strength development and hypertrophy. In my experience, following this kind of routine boosts endurance, core stability, and agility.

Plyometrics is another crucial component of Liam Hemsworth's workout routine. According to a study in the National Library of Medicine, this gives the muscles explosive power and a skin-splitting pump [1].

Cardiovascular workouts such as cycling and walking are also important to Liam Hemsworth's workout routine.

These activities allow him to burn extra fat from his body. As a result, his figure appears lean and attractive.

Impact of Outdoor Activities on Fitness Regimes

Hemsworth often takes his workout outdoors, engaging in activities like soccer, basketball, and hiking.

Exercising outdoors offers more than just physical benefits; it's also a mental and emotional rejuvenator. For someone like Hemsworth, who has a demanding career, outdoor activities provide this balance, making workouts something to look forward to rather than a chore.

Finally, outdoor workouts are inherently versatile. From beach runs to mountain hikes, the variety is endless. This versatility is something Hemsworth takes advantage of, ensuring that his fitness regime is adaptable to his location and schedule.

Whether he's on set or at home, there's always an opportunity to engage in some form of outdoor activity.


Diet Plan

Fried eggs and green vegetables

Liam consumes about 4-5 meals daily.

When Liam needs to bulk up, he raises the number of meals he consumes.

At the same time, he makes certain that he does not fuel his body with unhealthy calories.

Below is Liam Hemsworth's diet plan.

  • Meal 1: Fried eggs and Oatmeal
  • Meal 2: Protein shake
  • Meal 3: Tuna, Brown rice and Salad
  • Meal 4: Sweet potatoes  and Chicken

Liam Hemsworth Diet / Nutrition Principles

Cooking a healthy diet

For a time, Hemsworth followed a vegan diet and even urged his older brother Chris Hemsworth to consume more vegetables. He enjoyed eating Brussels sprouts.

When Liam was getting ready for his role in 'The Hunger Games,' he had to look extremely lean. As a result, he had to starve himself by reducing his total calorie intake.

However, Liam likes to eat various healthy foods to provide his body with all the necessary nutrients. Liam Hemsworth's diet consists of a high protein intake, moderate consumption of carbohydrates, and little to no fat intake.

Liam Hemsworth does not always stick to a strict diet. He indulges now and then and has cheat meals.

"Honestly, I tend to swing from one extreme to the other. I'm generally quite healthy in the days leading up to a movie. But then I'm eating French fries and pizza and playing Xbox for a few weeks following the filming process."

- Liam Hemsworth, Australian Actor

Related: Jason Statham Workout and Diet

Liam Hemsworth Supplements

Liam Hemsworth's eating strategy does not rely heavily on supplements. He keeps things simple.

As a result, Liam Hemsworth’s supplements comprise quality whey protein powder.

Liam prefers a whey protein smoothie to supplement his daily protein intake. According to another study in the National Library of medicine, it provides amino acids to muscle fibers, aiding muscle recovery [2].


Does Liam Hemsworth Use Supplements?

Yes. Liam Hemsworth uses supplements. He likes to keep things simple, thus, he only uses whey protein powder.

How Much Does Liam Hemsworth Weigh?

Liam Hemsworth weighs around 196 pounds or 89 kilograms.

How Did Liam Hemsworth Lose Weight?

Liam Hemsworth lost weight preparing for "The Hunger Games," where he took navy seal training with a clean and strict diet.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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