Chris Hemsworth is known for his impressive transformations, and his role in Extraction 2 is no exception. After bulking up to play Thor, the actor had to shed some muscle and build a lean physique for his role as Tyler Rake. Luke Zocchi, Hemsworth’s longtime trainer, revealed how they achieved this stunning transformation while navigating the challenges of filming an action movie.
Zocchi explained that the key was a combination of intense functional training, creative recovery methods, and a balanced diet that didn’t skimp on carbs. Let’s see how Hemsworth prepared for his physically demanding role in Extraction 2.
The routine that transformed Chris Hemsworth
Switching from Thor’s bulky build to a leaner frame required a strategic plan. Zocchi shared the steps they followed to achieve this transformation:
Functional training with a CrossFit twist
Hemsworth’s workouts were focused on functional, high-intensity circuits. Sessions often included 50 chin-ups, 100 calories on the assault bike (in under six minutes), and 50 wall balls. The goal was to keep his heart rate high while building strength and stamina. Boxing and kickboxing were also incorporated to add variety and keep the training engaging.
Creative gym solutions
Zocchi turned a hotel meeting center into a gym, improvising with equipment like dragging a boxing bag across the floor in place of a sled. These inventive solutions ensured the workouts stayed intense and effective. He would also write up a workout on a whiteboard for himself and Hemsworth to complete together, often competitively, which added an extra layer of motivation.
Recovery as a priority
To combat fatigue, the team emphasized recovery with pilates, saunas, ice baths, and physical therapy. Training frequency was reduced to every other day during filming to allow his body to recuperate completely. This focus on recovery meant Hemsworth could give his all in each physically demanding scene, without risking injury.
Balanced nutrition
Unlike his Thor diet of 4,500 calories a day, Hemsworth’s Extraction 2 plan was simpler, focusing on three meals daily with ample carbs to fuel his workouts. He maintained flexibility, sometimes enjoying hotel breakfasts or delaying meals until midday if he wasn’t hungry. Zocchi highlighted the importance of a balanced diet that didn’t deprive Hemsworth of essential nutrients.
Why it might not work for everyone
Despite following Hemsworth’s routine, you might not achieve the same results. According to Zocchi, genetics play a huge role. Hemsworth’s naturally muscular arms, for example, mean he maintains definition even when slimming down. “Even when Chris gets lean, he still looks pretty big”, Zocchi said. “He’s got really good genetics. I hate him sometimes”.
Zocchi also stressed that Hemsworth’s lifestyle and resources contributed to his success. With custom meal plans or world-class recovery tools, his setup is far from typical. However, elements of his approach—like functional training and prioritizing recovery—can still be applied to your fitness journey. It’s all about consistency, finding what works for your body, and staying committed to your goals.
The actor’s transformation is a result of strategic planning, intense workouts, creative solutions, and a balanced approach to nutrition and recovery. Although not everyone has access to the same resources, incorporating elements of Hemsworth’s routine can still lead to impressive results.
