The Exact Push Day Workout Liam Hemsworth Used to Bulk Up for 'The Witcher'

The Hemsworth brothers have always been known for their brawn, but Liam has really been turning heads lately. Stepping into the role of Geralt in season 4 of The Witcher, replacing Henry Cavill, he’s packed on serious size. In a recent interview with Men's Health, his trainer, Mark Humphreys, gave a behind-the-scenes look at Liam’s training, which follows a brutal push-pull-legs split. Push day workouts, in particular, focus on building chest, shoulders, and triceps strength, building the upper-body strength that powers Geralt’s intense fight scenes. Try his push day workout below.

Related: I'm a Powerlifting Coach. This Underutilized Exercise Took My Bench Press from 605 to 675 Pounds

Liam Hemsworth's Push Day Workout

Chest Press Machine

How to Do It

1. Sit with your back flat against the pad, feet planted on the floor, and hands gripping the handles at chest height.
2. Push the handles forward until your arms are almost fully extended, keeping a slight bend in your elbows.
3. Return to the starting position, maintaining control throughout the movement.
4. Perform 2 warmup sets and 2 working sets of 10 to 12 reps.

High to Low Cable Fly

How to Do It

1. Stand between two high cable pulleys with handles in each hand, arms outstretched.
2. Step forward slightly and hinge at the waist, keeping a slight bend in your elbows.
3. Pull the handles downward and together in a wide arc, finishing around hip level.
4. Return to the starting position, controlling the resistance.
5. Perform 3 sets of 10 to 12 reps.

Dumbbell Lateral Raise

How to Do It

1. Stand with a dumbbell in each hand at your sides, palms facing your body.
2. With a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.
3. Pause briefly at the top, then lower slowly back to your sides.
4. Perform 2 sets and 1 drop set of 10 to 15 reps.

Lying Y Raise

How to Do It

1. Lie face down on an incline bench with light dumbbells or cuffed weights in hands.
2. Lift your arms in a Y-shape overhead, thumbs pointing up, squeezing your shoulder blades together.
3. Pause at the top, then lower your arms slowly back down.
4. Perform 2 sets of 10 to 12 reps.

Tricep Pushdown

How to Do It

1. Stand facing a high pulley cable with a straight or angled bar attached, elbows tucked at your sides.
2. Push the bar down until your arms are fully extended, keeping elbows stationary.
3. Slowly return the bar to the starting position with control.
4. Perform 3 sets of 12 to 15 reps.

Overhead Tricep Rope Extension

How to Do It

1. Attach a rope to a high pulley and hold it with both hands behind your head, elbows pointing forward. You should be facing away from the cable machine.
2. Extend your arms upward, keeping elbows close to your ears.
3. Slowly lower the rope back behind your head.
4. Perform 2 sets of as many reps as possible.

Related: Why the Overhead Triceps Extension Beats Pushdowns for Muscle Growth