Written by Travis Halena | ACSM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
When someone says superhero, one of the first to pop into your head is likely Captain America. In the movie, the character Steve Rogers takes a top-secret serum that turns him from a tiny little boy to a muscular superhero in a matter of minutes.
Unfortunately, no such serum exists, and Chris Evans had to put in much more time than that to build the physique needed to fight the worst of the bad guys.
Luckily, you don't need a top-secret super serum made by a scientist to train like Chris Evans' Captain America. We've put together a guide to help you understand the principle he uses to build muscle and stay athletic enough to do flips, throw shields, and fight enemies from other worlds.
Table of Contents:
- Who Is Chris Evans?
- What You Need To Know About Chris Evans
- What Is The Chris Evans Workout?
- Chris Evans' Workout Routine
- Bonus Captain America Workout Plans
- Chris Evans' Training Secrets
- Chris Evans Diet Plan & Eating Tips
- FAQs
Who Is Chris Evans?
Chris Evans is an actor who was born in Boston, Massachusetts. He is most famous for playing Captain America (Steve Rogers) in the Marvel universe alongside Anthony Mackie. For those interested in another heroic routine, be sure to check out the Anthony Mackie Workout & Diet Plan!
You may also recognize him from The Fantastic Four series and, more recently, from the movie Knives Out. Chris is 42, 6 feet tall, and around 175 pounds. He is also a producer and director and owns a political website.
What You Need to Know About Chris Evans
Chris has always been into working out and on his own. In his earlier years, he focused primarily on the mirror muscles like a true bro. He has always been very lean, and putting on muscle for his role as Captain America was a big challenge.
For all of you hard gainers out there, pay attention!
In his first superhero role as the human torch, Evans was lean (likely 8-10% body fat) but didn't have much size as he is a natural ectomorph. A few years later, Chris would have to add nearly 30 pounds to bulk up to around 210 for the Captain America role.
Evans is still lean at approximately 10-12% body fat, but he has added some serious size and kept an imposing V-taper physique, thanks to his wide delts and thick chest muscles.
To prepare for the role, Evans enlisted the help of trainer Simon Waterson. He transitioned from bodybuilding to performance-style training and followed a strict workout and diet routine to build and maintain his superhero body. Chris is extremely dedicated but has mentioned that, like most people, it is difficult for him to eat multiple scheduled large meals and torture his body in the gym with heavy compound lifts.
Luckily, with the help of an excellent trainer, Chris has maintained this physique for nearly ten years. Let's dive into everything related to Chris Evans's diet and workout.
What Is The Chris Evans Workout?
Playing Captain America required Evans to look like a bodybuilder but be able to move like a gymnast, martial artist, or athlete. His trainer has him prioritize strength and often uses a heavy-weight and low-rep style of training that revolves around compound exercises like squats, deadlifts, presses, rows, dips, and chin-ups.
Chris also does lower-body plyometrics and gymnastics to maintain his explosiveness and flexibility. This may seem like a lot of activity, and it is, but Chris makes sure to do just what is necessary since the most challenging thing for him is gaining muscle without adding excess fat. To avoid burning muscle tissue and since his goal is not to lose weight, his cardio sessions (if any) are low intensity, LISS, for recovery, or HIIT-style circuits with weighted exercises.
Chris has successfully used many different routines, and the one we have chosen today follows the rule of 2. Evans follows a 6-day workout split, training two body parts per day during the week for around 2 hours at a time. He rests on Saturday and targets whatever weak points he needs to bring up for the big screen on Sundays.
Chris Evans Workout Program:
Here's a look at the Chris Evans workout routine.
- Day 1: Chest/Back
- Day 2: Legs
- Day 3: Arms/Shoulders
- Day 4: Chest/Abs
- Day 5: Back/Core
- Day 6: Rest and Recover
- Day 7: Weak Points
Chris' weight training program is a little heavier on building the upper body, with four upper body days and only one lower body day. His primary focus is hitting each upper body muscle group twice to build the athletic V-Taper look, including a wide back, three-dimensional delts, bulging pecs, and sleeve-busting arms. This combines with a slim waist and a powerful athletic lower body.
Captain America is more than just lean muscle. He's also agile and fast, so Evans focuses on functional training to complement his strength. This includes bodyweight exercises, medicine balls, plyometrics, and even gymnastic classes.
These workouts are about lifting as much weight as possible for the indicated reps, especially for the compound exercises. Rest periods are around 2-3 minutes unless you work with a higher rep set. In that case, drop the rest to no more than 90 seconds. The purpose is to build the classic foundation of muscle and size while moving like a crime-fighting superhero.
Chris Evans' Workout Routine
Ready to workout like Chris Evans? Here's a program for you to follow!
Day 1: Chest and Back
|
Exercise |
Sets |
Reps |
|
Barbell Bench Press |
4 |
6-8 |
|
Incline Bench Presses |
2 |
6-8 |
|
Dumbbell Fly |
4 |
8-10 |
|
Cable Fly |
2 |
10-12 |
|
Weighted Push-ups |
2 |
To Failure |
|
Weighted Pull-ups |
4 |
6-8 |
|
Bent-over Rows |
2 |
6-8 |
|
Wide Grip Cable Rows |
3 |
6-8 |
|
Lat Pulldowns |
3 |
8-12 |
|
Cable Crunches |
4 |
10-12 |
Day 2: Legs
|
Exercise |
Sets |
Reps |
|
Barbell Back Squats |
4 |
12/10/8/6 |
|
Deadlifts |
4 |
12/10/8/6 |
|
Leg Press |
3 |
8-12 |
|
Leg Extensions |
3 |
6-12 |
|
Seated Leg Curls |
3 |
6-12 |
|
Hyperextensions |
3 |
10-15 |
|
Cable Wood Choppers |
3 |
10-15 |
Day 3: Arms and Shoulders
|
Exercise |
Sets |
Reps |
|
Barbell Curls |
4 |
6-15 |
|
Alternate Cable Curls |
3 |
10-15 |
|
Close Grip Chin Ups |
2 |
To Failure |
|
Tricep Pushdowns |
3 |
6-15 |
|
Lying Dumbbell Skull Crushers |
3 |
6-15 |
|
Bench Dips |
2 |
To Failure |
|
Overhead Dumbbell Shoulder Press |
4 |
6-15 |
|
Cable Side Lateral Raises |
3 |
6-15 |
Day 4: Chest and Abs
|
Exercise |
Sets |
Reps/Duration |
|
Incline Dumbbell Press |
4 |
6-8 |
|
Hammer Machine Press |
4 |
8-15 |
|
Decline Barbell Bench Press |
3 |
6-8 |
|
Decline Push-Ups |
3 |
15 |
|
Hanging Leg Raises |
3 |
15 |
|
Weighted Crunches |
3 |
15 |
|
Wood Chopper |
2 |
12-15 |
|
Plank |
1 |
3-5 Minutes |
Day 5: Back and Core
|
Exercise |
Sets |
Reps |
|
Deadlift |
5 |
6-15 |
|
T-Bar Row |
2 |
6-8 |
|
One Arm Cable Pulldown |
2 |
6-8 |
|
Pull-ups |
2 |
To Failure |
|
Weighted Hyperextensions |
5 |
10 |
|
Glute Ham Raise Machine |
2 |
10-15 |
|
Medicine Ball Throws |
4 |
15 |
|
Medicine Ball Wood Choppers |
2 |
15 |
Day 6: Rest
This day is all about muscle recovery, and for Chris, that may mean something like yoga or light stretching, as well as 30-45 minutes of low-intensity cardio if desired. He even has been known to practice ribbon twirling as well.
Day 7: Weak Points
He starts by performing supersets of back squats and leg presses, which is a brutal combination for the glutes and quads. This workout is only necessary if he feels some of his muscles that will be visible on the screen need to be bigger in size and definition. He does four sets of 12 of each.
Delts are next to focus on the wide shoulder V-Taper as he does five sets of 8-15 side lateral raises. To ensure he's balancing out all the pressing, he moves to posterior delt raise with cables for two sets of 15 reps.
Finishing with the triceps, one arm cable pushdowns are first for five sets of 6-12 reps. The arms get the remainder of the workout as he hits the biceps first with one-arm cable curls and preacher cable curls for five sets of 6-12 reps. Doing these one arm at a time allows him to balance out any glaring differences in aesthetics.
Finally, the workout is concluded with two sets of 15 triceps kickbacks to build the long head of the tricep.
Weak points workout:
|
Exercise |
Sets |
Reps |
|
Superset: |
4 |
12 |
|
Side Lateral Raise |
5 |
8-15 |
|
Posterior Delt Raise with Cables |
2 |
15 |
|
One Arm Cable Curls |
5 |
12 |
|
Preacher Cable Curls |
5 |
6-12 |
|
One Arm Cable Pushdowns |
5 |
6-12 |
|
Triceps Kickbacks |
2 |
15 |
Bonus Captain America Workout Plans
For even more fun, try one of these superhero workouts, depending on which split better fits your schedule.
3 Day Captain America Workout
Fancy moves doesn't mean you're going to get a solid workout in. Beginners looking to tackle a 3-day split that relies on effective compound exercises will love this routine!
Day 1: Chest and shoulders
|
Exercise |
Sets |
Reps |
|
Standing Military Press |
2 |
5 |
|
Barbell Incline Bench Press |
2 |
5 |
|
Kettlebell Thruster |
2 |
5 |
|
Close Grip Barbell Bench Press |
2 |
5 |
|
Incline Push-ups |
2 |
To Failure |
|
Z-Press |
2 |
5 |
|
Weighted Push-ups (Plate on Back) |
2 |
5 |
Day 2: Biceps/Triceps
|
Exercise |
Sets |
Reps |
|
Weighted Bench Dip |
3 |
8 |
|
Weighted Parallel Bar Dips |
3 |
8 |
|
Incline Dumbbell Curls |
3 |
8 |
|
Overhead Cable Curl |
3 |
8 |
|
Incline Hammer Curls |
3 |
8 |
|
E-Z Bar Curl |
3 |
8 |
Day 3: Legs/Back
|
Exercise |
Sets |
Reps |
|
Barbell Back Squat |
2 |
10 |
|
Box Jump |
2 |
10 |
|
Barbell Deadlift |
2 |
10 |
|
Chin-up |
2 |
10 |
|
One-arm Kettlebell Swing |
2 |
10 |
|
Kettlebell Sumo High Pull |
2 |
10 |
|
Weighted Pull-ups |
2 |
10 |
5 Day Avengers Split
For more advanced trainees looking for a 5-day split, this Chris Evans workout is for you! Break this routine up by placing a rest day in between workouts 2 and 3, as well as between 4 and 5.
Workout 1: Lower body
|
Exercise |
Sets |
Reps |
|
Barbell Back Squats |
3 |
5 |
|
Romanian Deadlifts |
3 |
5 |
|
Lunge Jumps |
2 |
12 |
|
Box Jumps |
2 |
10 |
|
Lying Hamstring Curls |
2 |
12 |
|
Standing Machine Calf Raises |
2 |
15 |
Workout 2: Upper body
|
Exercise |
Sets |
Reps |
|
Military Press |
3 |
5 |
|
Incline Dumbbell Bench Press |
3 |
5 |
|
Pull-ups |
3 |
12 |
|
Landmine Shoulder Press |
3 |
8 |
|
Push-ups |
3 |
12 |
|
Inverted Rows |
3 |
12 |
Workout 3: Lower body
|
Exercise |
Sets |
Reps |
|
Trap Bar Deadlifts |
3 |
5 |
|
Front Squats |
3 |
5 |
|
Single Leg Leg Press |
3 |
12 |
|
Seated Hamstring Curls |
2 |
15 |
|
Weighted Squat Jumps |
2 |
15 |
|
Seated Calf Raises |
2 |
15 |
Workout 4: Upper body
|
Exercise |
Sets |
Reps |
|
Bent Over Rows |
3 |
5 |
|
Incline Bench Press |
3 |
5 |
|
Kneeling Arnold Press |
3 |
5 |
|
One Arm Dumbbell Row |
3 |
12 |
|
Tricep Push-ups |
3 |
15 |
|
Chin Ups |
3 |
12 |
Workout 5: Arms and abs
|
Exercise |
Sets |
Reps/Duration |
|
RKC Planks |
3 |
30 seconds |
|
Weighted Decline Sit-ups |
3 |
15 reps |
|
Bicycle Crunches |
3 |
15 reps |
|
Lying Floor Leg Raises |
3 |
15 reps |
|
Weighted Crunches |
3 |
10 reps |
|
Dumbbell Zottman Curls |
2 |
10 reps |
|
Overhead Dumbbell Extensions |
2 |
10 reps |
|
Barbell Curls |
2 |
10 reps |
|
Skull Crushers |
2 |
10 reps |
Chris Evans' Training Secrets
Even if you don't have two hours to spend in the gym every day, there are some important takeaways that you can implement into your training. Follow Chris' training style and focus on building your base of muscles and foundation of strength.
If you are a hard gainer like Chris, you need to do compound exercises for lower reps and try to get as strong as possible, which will help pack on muscle over time. Nothing wastes more time than someone who wants to get lean but has no muscle underneath. You should also mix in some athletic movements to ensure you are not all show and no go.
On top of that, you should be hitting the different muscle groups from all angles with a variety of equipment. This doesn't mean you need to do new random stuff every workout. It means you must program all of this and follow it religiously. If all else fails, get a trainer like Captain America has.
The Chris Evans Diet Plan
As we mentioned, Chris' main struggle is putting on weight and ensuring he isn't adding excess fat. To do this, he focuses on simple principles anyone can follow. Chris doesn't count his calories, but from the looks of his diet, he is around 3,500, which is a little more than a 500-calorie increase from his maintenance levels. This means he will be able to slowly add muscle without adding fat.
Chris also prioritizes eating a high-protein diet, using high protein low fat foods and protein shakes throughout the day. He aims for .8-1 gram of protein per pound of body weight, fueling his muscles and putting them in the prime position to grow. His fats are much lower and are limited to olive oil and nuts. Most of his carb sources are oatmeal, brown rice, whole wheat bread, fruits, and veggies.
On top of eating clean, whole foods, Chris relies on supplements to help ensure he recovers from his difficult workouts. He uses whey protein for normal whey based shakes, casein protein BCAAs, Fish oil, and glutamine. In addition, slow-release protein overnight ensures he's even supporting muscle growth while he sleeps.
Here is a look at a day of eating for Chris Evans:
|
Meal |
Food Options |
|
Breakfast |
Chicken sausage with zucchini, garlic, basil leaves, and egg whites |
|
Morning Snack |
Whey protein shake |
|
Pre Workout Snack |
Apple and almonds |
|
Post-workout Snack |
Whey protein shake and 5 grams of Branched Chain Amino Acids |
|
Lunch |
Chicken salad with brown basmati rice |
|
Snack |
Whey Protein Shake |
|
Dinner |
Lean Protein (fish, chicken, or lean beef) with veggies |
|
Before bed |
Casein Protein Shake |
Chris used this diet to gain close to 30 pounds for his role as Captain America, dropping his body fat to 8%. Looking to gain mass? Check out our 7 Day Meal Plan For Muscle Gain.
Easy Ways to Eat Like Chris Evans
Eating like a superhero is more straightforward. To start, you need to figure out your maintenance level of calories and then add 500 to that. You should also aim for .8-1 gram of protein per pound of body weight. After that, it's mainly about eating lean protein, healthy carbs, and minimal fats.
Steer clear from sugar, junk food, processed food, fatty meats, refined carbs, and unhealthy fats.
It will take some trial and error, but once you figure out what foods you like that fit this mold, you'll be able to develop a schedule of meals just like Chris to ensure you get your necessary food each day.
It may seem like the only way you could look like Captain America is by getting your hands on that super soldier serum, but all it takes is hard work and dedication to a strict routine. By lifting heavy, performing explosive movements, and mastering your body weight, you can combine these methods to build your own superhero body.
FAQs
Here are a few more commonly asked questions about Chris Evans' workout routine.
How much can Captain America lift?
In the MCU, Captain American can lift somewhere between 10 and 50 tons. While Chris Evans is strong in real life thanks to all of his training, there's no way any human could lift that much on their own without special powers.
Does Chris Evans do cardio?
Yes, Chris Evans does cardio, often incorporating a light, steady-state workout into his recovery days.
How many hours a day did Chris Evans workout?
To build the physique of Captain America, Chris Evans worked out for two hours a day.
How did Chris Evans gain so much muscle?
Chris Evans gained so much muscle by following a consistent weight training plan and eating enough to support muscle growth. Having the support of Hollywood's best trainers and chef's probably didn't hurt either.
The Chris Evans Workout: Takeaways
To excel as Captain America, Chris Evans had to strike a balance between having a bodybuilder's appearance and the agility of a martial artist.
His trainer programmed workouts 5 days per week, focused on building strength with heavy weights and low-reps on compound exercises like squats, deadlifts, presses, rows, dips, and chin-ups.
Chris also incorporated lower-body plyometrics and gymnastic routines to maintain explosiveness and flexibility. He was mindful not to overtrain and focused on gaining muscle without excess fat. His cardio sessions, if included, were either low-intensity for recovery or high-intensity interval training (HIIT) with weighted exercises.
If you want to get a body like Captain America, follow similar principles of diet and training, stay consistent, and make sure to get plenty of rest and recovery.
Interested in more celebrity workout plans? Check out The Mark Wahlberg Workout Routine, The Rock Workout Routine, and the Chris Hemsworth Workout Routine!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Travis Halena
Author