Chris Evans Workout Routine & Diet Plan

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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

Download a copy of this workout for easy viewing while you train.

 Chris Evans Workout Monday Routine – Shoulders

ExerciseSetsRepsNotes
1Seated Military Press Machine315 
2Dumbbell Lateral Raise36 to 8 
3Rear Delt Cable Raise512, 10, 8, 6, 4 
4Hammer Strength Shrug512, 10, 8, 6, 4 
5Four Way Neck Machine410 

 Chris Evans Workout Tuesday Routine – Chest

ExerciseSetsRepsNotes
1Incline Dumbbell Press512, 10, 8, 6, 4
2Dumbbell Bench Press512, 10, 8, 6, 4
3Cable Crossover410
4Push Ups412Superset with cable crossovers

Chris Evans Workout Wednesday Routine – Legs

ExerciseSetsRepsNotes
1Leg Press325, 20, 18, 16 
2Smith Machine Lunge38 per leg 
3Lying Leg Curl512, 10, 8, 6 
4Standing Calf Raise512 

 Chris Evans Workout Thursday Routine – Arms

ExerciseSetsRepsNotes
1Alternating Dumbbell Curl512, 10, 8, 6, 4 
2Preacher Machine Curl612, 10, 8, 6, 21, 21 
3Cable Tricep Extension512, 10, 8, 6 
4Overhead Cable Extension412, 10, 8, 20 
5One Arm Reverse Grip Tricep Extension210

 Chris Evans Workout Friday Routine – Back

ExerciseSetsRepsNotes
1Wide Grip Lat Pull Down512, 10, 8, 6, 4 
2Close Grip Lat Pull Down512, 10, 8, 6, 4 
3One Arm Seated Row Machine410 
4Back Extension415, 15, 12, 12 

 Chris Evans Workout Saturday Routine – Abs and Cardio

ExerciseSetsRepsNotes
1Bike130 mins 
2Row Machine120 mins 
3V sit-up320 
4Turkish Get-up210 
5Russian twist220 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 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.

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