Get Ripped Quickly With Chris Hemsworth's ‘Extraction 2’ Workout

December 26, 2024By Sebastian Hodgkinson

Lights, camera, action! If you're a fan of heart-pounding, adrenaline-action movies, chances are you've heard of "Extraction 2."

CHRIS HEMSWORTH IN EXTRACTION 2

In this electrifying film, Chris Hemsworth takes on the role of Tyler Rake, a fearless black-market mercenary with a mission to save a kidnapped boy amidst a dangerous underworld. But let's not just focus on the heart-stopping storyline; let's talk about the real showstopper—Chris Hemsworth's mind-blowing physique!

Today, I'm going to reveal the workout routine that will have you looking like a true action hero straight out of Extraction 2.

HOW BIG IS CHRIS HEMSWORTH?

Before we embark on our quest for the Extraction 2 workout secrets, let's take a moment to appreciate the sheer magnitude of Chris Hemsworth's physique.

Standing at a towering 6 feet 3 inches (190 cm) and weighing around 220 pounds (100 kg), Hemsworth's presence is nothing short of awe-inspiring. From his chiselled jawline to his bulging biceps, every inch of his sculpted frame embodies strength and power.

Low body fat is the key when it comes to Chris looking as ripped as he does, as it allows for his muscle gains to show and not be hidden by any unwanted fluff. This is especially true when you're a guy with a naturally bigger, denser frame.

But here's the exciting part: while I can't promise you'll end up with the exact same genetic makeup as Hemsworth, you can certainly sculpt your body to resemble that of a modern-day superhero. So buckle up and get ready to unlock your inner Thor!

KEY CHARACTERISTICS OF CHRIS HEMSWORTH'S PHYSIQUE

To understand the essence of the Chris Hemsworth aesthetic, we need to identify the key characteristics that make his physique stand out:

MUSCULARITY

Hemsworth's muscles are like works of art, sculpted to perfection. His chest and shoulders create a powerful V-taper, while his arms are nothing short of monumental.

HIGH STRENGTH

Chris Hemsworth doesn't just look strong; he is strong. His physique is built on a foundation of relative strength that enables him to perform intense action sequences with ease.

ATHLETICISM

Hemsworth's physique is a harmonious blend of muscle mass and athleticism. His core strength, agility, and flexibility allow him to execute complex stunts and fight scenes flawlessly.

That being said, Chris Hemsowrth's key physical features are allowed to pop due to his low body fat percentage. He was clearly able to burn off excess fat all while continuing to build up his strength and develop dense muscle.

THE CHRIS HEMSWORTH WORKOUT ROUTINE FOR "EXTRACTION 2"

Now that we understand what makes Chris Hemsworth's physique so impressive, let's dive into the workout routine that can help you achieve it. Keep in mind that this workout is not for the faint of heart—it requires dedication, consistency, and a warrior's mindset!

While this isn't the exact workout Hemsworth used to achieve his "Extraction 2" body, Eternobody is about helping people achieve that sleek, hardened, aesthetic body seen on top athletes, models and Hollywood celebs.

Since we can see that the keys to Hemsowrth’s beastly body are huge shoulders topped off with a wide back, and large arms this workout routine will focus on two key exercises: the shoulder press and weighted pullups.

With the shoulder press, your delts will explode by using both standing barbell press and seated dumbbell shoulder press. By using these two different variations of the exercise, you’ll ensure that the shoulders get built up as fast as possible while avoiding plateaus. This works by building up strength and then rotating the exercise every 3-6 weeks to make continuous gains!

To finish off the hulking and wide upper body, weighted pull-ups will be performed once a week to grow a massive back and arms. This paired with some heavy isolation work from EZ-Bar curls will have your biceps blowing up just like Chris Hemsworth.

Weighted pullups, along with many other exercises included in the “Extraction 2” routine, utilise reverse pyramid training. This style of training triggers incredible strength and muscle gain. It will increase muscle fibre size, helping you transform into a true dense beast.

The routine also uses rest-pause training to trigger volume-based growth. This style of training allows your muscles to hold more fluid and glycogen to provide a full, beastly appearance, especially to develop boulder shoulders with the mid and rear deltoid!

ETERNOBODY "EXTRACTION 2" WORKOUT SCHEDULE

MONDAY – CHEST & BICEPS

Incline DB Bench Press: 2 sets – 6-8, 8-10 (RPT)
DB Shoulder Press: 2 sets – 8, 10 (RPT)
EZ Bar Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
Cable Curls: Rest Pause
Cable Reverse Fly: Rest Paus

WEDNESDAY – LEGS & TRAPS

Hack Squat: 3 sets – 6-8, 8-10, 10-12 (RPT)
Romanian Deadlifts: 3 sets – 6, 8, 10 (RPT)
Hip Thrusts: 2 sets – 6-8, 8-10 (RPT)
Leg Extensions: 2 sets – 8-10, 10-12 (RPT)
Hex Bar Shrugs: 3 sets – 6-8, 8-10, 10-12 (RPT)

FRIDAY – SHOULDERS, BACK & TRICEPS

Weighted Pull-ups: 3 sets – 6, 8, 10 (RPT)
Standing Overhead Press: 3 sets – 6, 8, 10 (RPT)
Cable Rows: 2 sets – 6-8, 8-10 (RPT)
Triceps Rope Pushdowns: 3 sets – 6-8, 8-10, 10-12 (RPT)
Lateral Raises: Rest Pause

EXTRACTION 2 WORKOUT NOTES

Now three workouts per week may not sound like a whole lot, but trust me, this is the perfect strategy. It’s important to remember that your body rebuilds and grows stronger when you’re resting and not when you’re in the gym. What’s more, when you are focusing on increasing weight every week, taking rest is absolutely critical.

Your body needs 48 hours of rest between heavy lifting sessions to allow your nervous system to recharge. The nervous system is what recruits and signals your muscles to contract. The stronger your nervous system is, the more muscle fibres your can recruit. If your nervous system is drained, you won’t be lifting at your true potential.

The key to looking like Chris Hemsworth is getting really strong so this strategy is necessary to gain muscle fast. These are extremely intense workouts with the perfect volume.

Essentially, with reverse pyramid training, you are performing your heaviest set first (after a warm-up). You should rest for about 3 minutes between sets. For your second set, you should reduce the weight by about 10 per cent and another 10 per cent weight reduction for your third set. If possible, you want to perform 1-2 more reps on each set. Increase the weight the next workout once you can do the maximum number of reps to get consistent strength and muscle gains!