How to do it:
- Week one - sets 4 reps 4-6
- Week two - sets 4 reps 6-8
- Week three - sets 4 reps 8-12
- Week four - sets 4 reps 4-6
- Repeat for weeks five to eight
Session one - chest and back:
- Bench press
- Bent-over row
- Weighted pull-up
- Weighted dip
‘Once Chris put on the muscle I needed to get him lean, which meant stripping away any fat he had accumulated during the first phase while maintaining all his newly built muscle,’ says Knight. ‘I did this by getting him to do this total-body circuit based around classic strongman moves, such as log presses, tyre flips, sledgehammers and prowler sprints, as well as circuits with kettlebells of varying weights.
‘This got Chris down to his fighting weight of 220lb [100kg] – and as you can see from the pictures, it was all muscle.’ Hemsworth adds that he kept a ‘very close eye’ on his diet. ‘I was eating a lot of clean protein, fruit, vegetables and some carbs, as well as drinking four to five litres of water a day.’
Circuit one - Tabata (20sec on/10sec off):
- Double kettlebell squats - four rounds - Eight rounds of snatches - eight rounds
