Chris Evans has been a fit guy for most of his acting career, but for the role as Captain America, he took his phsique to the next level.
Chris Evans has starred in several blockbuster films including Fantastic Four, The Avengers, Captain America and most recently The Winter Solder. 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 to filming.
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
(Click Tab to View Workouts)
Chris Evans Workout Monday Routine – Shoulders
|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
|1||Incline Dumbbell Press||5||12, 10, 8, 6, 4|
|2||Dumbbell Bench Press||5||12, 10, 8, 6, 4|
|4||Push Ups||4||12||Superset with cable crossovers|
|Chris Evans Workout Wednesday Routine – Legs|
|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
|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
|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
|2||Row Machine||1||20 mins|
|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 bodyweight. Dont 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 MensFitness.co.uk, 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.