Superheroes need a super trainer. Chris Hemsworth and Scar Jo called on Duffy Gaver, no-nonsense bad@ss and former Navy SEAL. He turned them into Thor and the Black Widow.

Duffy Gaver has built some bad@ss celebrity bodies, including those of Brad Pitt and Channing Tatum. Only you'd never hear it from him. Despite being one of Hollywood's elite trainers, Duffy attacks his job with a humble, down-to-earth, hard-as-nails, move-your-butts attitude.

He doesn't drop names; he makes you drop and give him 20. Followed by 20 more. And 20 more after that. And… you get the picture. In Duffy's eyes, "All fitness is good fitness."

Scarlett Johansson and Chris Hemsworth just graduated from the School of Duffy with degrees in crushing faces, pulverizing villains, and avenging the planet. The ex-Navy SEAL spent time with Bodybuilding.com to show us how he helped Hemsworth put on 25 pounds of Thor-muscle and turned Johansson into a lean, mean, bad-guy-busting machine.

Having worked in the film industry for a long time, Duffy Gaver knows what it takes to get actors looking good in a short amount of time.

He keeps it simple. He keeps it old-school. He doesn't use calipers or scales. Duffy's fitness philosophy would make Arnold proud. He believes in effort, discipline and intensity. Is there a secret to fitness? The secret is that there is no secret. It just takes hard f#cking work.

The Quotable Duffy

If you're interested in getting a movie-ready body, Duffy's recipe for fitness isn't complicated: train amazing, eat amazing and sleep amazing. "It's a three-legged stool," he says. "You need to do all three to get the results you want."

"You are fitness," Duffy says. "If you want to change your body, you need to go DO something."

"There's no mystery here," Duffy notes. "Fitness isn't out there for you to go buy... I don't need to go to someone to know that a Krispy Kreme donut sucks. Your intensity, how you attack the workout is everything."

Star Powering

To build massive muscle, Duffy had Chris lift big and eat bigger. Hemsworth downed huge amounts of chicken and red meat. For thickness, Duffy had Chris rock a variety of heavy rows - bent-over barbell, dumbbell, machine -- plus lat pull-downs, extra arm work, and shoulder moves.

To create Scarlett's lithe athleticism, Duffy made her do lots of timed reps. She pushed through combinations of air squats, running, push-ups, wall-balls, and pull-ups to build stamina and strength for her epic fight sequences.

The Black Widow Workout

Complete the following exercises in a circuit, without rest, for 5 to 10 rounds.

Complete each round for time, with proper form. Try to beat your previous times!

Black Widow Circuit
1
Pullups
1 set, 1 reps
2
Burpee
1 set, 2 reps
3
Barbell Curl
1 set, 5 reps
4
Triceps Pushdown - Rope Attachment
1 set, 5 reps
5
Bodyweight Squat
1 set, 5 reps

Want more than the sample Black Widow workout? Get educated with these two routines, straight from the School of Duffy.

Workout: General Fitness
Complete 5 Rounds
1
Running, Treadmill
1 set, 400 meters
2
Burpee
1 set, 10 reps
3
Pullups
1 set, 10 reps
4
Bodyweight Squat
1 set, 10 reps
5
Rowing, Stationary
1 set, 400 meters
6
Sit-Up
1 set, 25 reps
7
Hanging Leg Raise
1 set, 25 reps
Workout 2: Back
1
Pullups
5 sets, 30, 20, 15, 10, 10 reps
2
Pushups
5 sets, 20 reps
3
Wide-Grip Lat Pulldown
3 sets, 20 reps
4
Bent Over Barbell Row
3 sets, 15 reps
5
One-Arm Dumbbell Row
3 sets, 10-12 reps
6
Hyperextensions (Back Extensions)
3 sets, 15 reps

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