Captain America WorkoutNo experiments required for the captain america body you want, just a commitment to hard work in the gym.

Chris Evans has starred in several blockbusters, but is now best known for his role as the iconic hero Captain america. Most of his career as an actor Chris had maintained a muscular and lean body, but like all action movie actors he works harder to enhance his physique leading up specific roles that demand that little bit extra.

Chris Evans’s workout consists of a heavy split routine, this is when you train one body part each day of the week.

As you will see “most” of the routine is done with free weights, so it would be possible to do this routine at home if you have the equipment. Barbells, Dumbbells, Bench (with leg extension bar)  & Ezy bar.

If you are unfamiliar with the exercises outlined be sure to do your homework before starting to ensure you are performing all exercises correctly.

The Chris Evans Workout Plan

 Chris Evans Workout Monday Routine – Shoulders

Exercise Sets Reps Notes
1 Seated Military Press Machine 3 15  
2 Dumbbell Lateral Raise 3 6 to 8  
3 Rear Delt Cable Raise 5 12, 10, 8, 6, 4  
4 Hammer Strength Shrug 5 12, 10, 8, 6, 4  
5 Four Way Neck Machine 4 10  

 Chris Evans Workout Tuesday Routine – Chest

Exercise Sets Reps Notes
1 Incline Dumbbell Press 5 12, 10, 8, 6, 4
2 Dumbbell Bench Press 5 12, 10, 8, 6, 4
3 Cable Crossover 4 10
4 Push Ups 4 12 Superset with cable crossovers

Chris Evans Workout Wednesday Routine – Legs

Exercise Sets Reps Notes
1 Leg Press 3 25, 20, 18, 16  
2 Smith Machine Lunge 3 8 per leg  
3 Lying Leg Curl 5 12, 10, 8, 6  
4 Standing Calf Raise 5 12  

 Chris Evans Workout Thursday Routine – Arms

Exercise Sets Reps Notes
1 Alternating Dumbbell Curl 5 12, 10, 8, 6, 4  
2 Preacher Machine Curl 6 12, 10, 8, 6, 21, 21  
3 Cable Tricep Extension 5 12, 10, 8, 6  
4 Overhead Cable Extension 4 12, 10, 8, 20  
5 One Arm Reverse Grip Tricep Extension 2 10

 Chris Evans Workout Friday Routine – Back

Exercise Sets Reps Notes
1 Wide Grip Lat Pull Down 5 12, 10, 8, 6, 4  
2 Close Grip Lat Pull Down 5 12, 10, 8, 6, 4  
3 One Arm Seated Row Machine 4 10  
4 Back Extension 4 15, 15, 12, 12  

 Chris Evans Workout Saturday Routine – Abs and Cardio

Exercise Sets Reps Notes
1 Bike 1 30 mins  
2 Row Machine 1 20 mins  
3 V sit-up 3 20  
4 Turkish Get-up 2 10  
5 Russian twist 2 20  Focus on good form, back straight

Chris Evans Diet Plan

First, you need to know the number of calories in order to reach your desired body weight. Don’t stress, there is a formula to come up with the magic numbers.

For example, you weigh 180 pounds or 81.82 kg and you are thinking about doing workouts for 8 hours a week. With this, your aim is to gain muscles equivalent to 20 pounds to come up with a total of 200 pounds.

So, you will have to multiply 200 with the sum of 9.5 and 8. This results to a total of 3500 calories. So, you need to consume this to begin with. REMINDER: it is vital to monitor your body. If fats begin to build up then you will have to cut down hundreds of calories. This involves a lot of trial and error since each body is unique.

But to get big you need to eat big. Which sounds like fun, I mean who doesn’t love to eat like a lumberjack? The downside is, eating for size can get very tiring and repetitive as Chris discovered. Thanks to, here’s Chris’ Captain America meal plan:

  • Breakfast: Bowl of porridge with dark berries and walnuts
  • Morning snack: whey protein shake  and 5g BCAA
  • Pre-workout snack: Apple with almonds
  • Post-workout snack: whey protein shake  and 5g BCAA
  • 20min later: Chicken salad with brown basmati rice
  • Afternoon snack: whey protein shake
  • Dinner: Lean protein, such as fish, chicken or beef, with vegetables. No starchy carbs.

To put on muscle without storing excess energy as fat he relied on low-carb protein shakes between meals and snacks of fruits and nuts. He also took branched-chain amino acids (BCAA) throughout the day to minimize muscle breakdown and kick-start growth. Glutamine (to avoid burning muscle as evergy). 500mg of Omega3, 6 and 9 at every meal.

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