Tony Poland

November 28, 2025, 2:22 pm | Read time: 5 minutes

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The Workout

During filming, Liam Hemsworth trained following a push-pull-legs plan. This form of full-body training is based on a simple scheme: On a specific day of the week, you train either only the pushing muscles of the upper body (push), the pulling muscles of the upper body (pull), or the entire lower body (legs).

The actor’s push training consisted of the following six exercises. The motto: As intense as possible, as fast as possible, and every repetition counts!

Also interesting: How strength training works according to the “push-pull” principle

1. Chest Press (2 sets of 10 to 12 reps)

This exercise strengthened Liam Hemsworth’s chest muscles and was supported by the triceps and the front part of the deltoid muscles.

He sat on the machine, keeping his back and glutes tense and against the pad throughout the exercise. He then took the handles in each hand, using the assist lever with his foot if available to get a better grip. As he exhaled, the actor pushed the handles straight away from him until his arms were almost fully extended. He then returned to the starting position and inhaled.

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2. Cable Crossover on the Cable Machine (3 sets of 10 to 12 reps)

This exercise, on the other hand, is a special form of cable flys and primarily targeted the middle part of Liam Hemsworth’s chest.

He started standing, placing one foot forward. His knees were slightly bent, and his spine was straight. He then extended his arms (slightly bent) outward to grab the cable machine handles. His upper body remained tense, and he kept his chest upright and shoulders pulled back. He then moved both arms evenly in an extended state and at a moderate pace forward, so they met in the middle in front of his body, slightly below the chest. He simultaneously tensed his chest muscles. He then slowly returned to the starting position.

Note: The forward movement was for exhaling, while the backward movement was for inhaling.

3. Dumbbell Lateral Raise (2 sets of 10 to 15 reps, 1 drop set)

Lateral raises with dumbbells defined Liam Hemsworth’s shoulder muscles and gave his shoulders a broader appearance.

He started in an upright, hip-width stance, with his shoulders pulled down, legs not fully extended, and slightly bent at the knees. He held the dumbbells in front of his body. He then raised his arms laterally to shoulder height (about a 90-degree angle) and exhaled. He then lowered his arms again.

Important: During the lift, the palms faced the ground; the arms were neither swung nor lifted above shoulder height.

4. Y-Raises with Cuffs Lying Down (2 sets of 10 to 12 slow reps)

With the Y-raises lying down, Liam Hemsworth worked his upper back and shoulders. His hands were essentially “tied.”

He set up two low cables with cuffs on the cable machine and lay down between them on his back. He then attached the left cable to his right wrist and the right cable to his left wrist, so they crossed over his hips. He then raised his arms up and out into a wide Y-shape until they were just above shoulder height, slightly bending his elbows. He paused briefly and slowly returned to the starting position.

5. Triceps Pushdown on the Cable Machine (3 sets of 12 to 15 reps, 1 rest-pause set)

The name of the exercise already reveals what Liam Hemsworth trained here: especially his triceps.

He performed the triceps pushdown on the cable machine. He grabbed the attached rope handle with both hands and kept his elbows bent at his sides. He then pushed his hands down until his arms were fully extended. He then returned to the starting position.

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6. Overhead Triceps Extension with Rope (2 sets, as many reps as possible)

In the overhead triceps extension, Liam Hemsworth challenged his triceps once more to conclude his push workout.

For this, he attached a rope handle to the lower pulley of the cable station. He then took the handle and turned away from the machine with his arms bent over his head and hands at shoulder height. He then fully extended his arms forward over his head until he returned to the starting position.

“Hard and Intense, No Distractions”

How strenuous the training really was for Liam Hemsworth was described by his trainer Mark Humphreys. “Liam’s schedule was incredibly demanding with all the stunt training, sword fighting, and choreography. On top of that, there were hours of hairstyling, makeup, and costuming,” he said in the U.S. magazine Men’s Health. “So we buckled down, kept our mouths shut, and focused. Hard and intense, no phones, no distractions.”¹

This short and intense training session resulted in an impressive arm build that can rival the massive muscles of Geralt of Rivia in “The Witcher 4.”