Chris Evans Workout Routine for Captain America

Chris Evans Workout Routine for Captain America
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Chris Evans is a famous American actor, he is starred in several blockbusters. Chris Evan is famous for his Super hero roles Captain America in the Marvel Cinematic Universe and the Human Torch in Fantastic Four. Throughout his career he maintained a well defined muscular body. Now look at his body, he is not skinny, not too Buff, he had a perfect chiseled body. To get that look of the role ‘Captain America’, Chris Evans spent many months adding size to his frame using a variety of weightlifting and agility exercises. There is no easy way to get the physique of Captain America. 3 months of hard work in the gym and a strict high protein diet plan is the only key to get that physique.

Chris Evans body stats

  • Height: 1.83 m
  • Weight: 180 pounds
  • Chest: 47 inch
  • Biceps: 17 inch
  • Fat: approx 10-13% body fat.

If you won’t lower your body fat to this level no matter how masculine you are it will be not be impressive.

To play the role Steve Rogers/Captain America, Chris Evans was trained under Simon Waterson. Simon Waterson has been one of the UK’s top trainers for the past ten years. He is now specifically focusing on film industry. Bulking up while cutting those excess fats without any injury put additional pressure on Simon Waterson.


Chris Evans workout routine consists of heavy split lifting routine. That is, in each day you have to train one of your body part. You will be using high weight low rep routine. He also did a lot of body weight exercises. Here we are mainly focusing on classic compound lifts such as squats, dead lifts, bench press, pull ups, chin ups etc.

“Chris hates Leg days” says Simon Waterson. You can’t avoid Leg day, if you do it properly leg day will be the most challenging one. Legs and Glutes are the largest and strongest muscle groups in your body. So you must train them hard. Also by training legs you can maximize your natural testosterone and growth hormone level. That will be an advantage to your bulking routine. Under Simon Waterson’s guidance, Chris Evans managed to add 6 kg of bodyweight and also he decreased his body fat by 4.5%.

Chris Evans Diet Plan for Captain America

Chris Evans Diet Plan for Captain America

Throughout his workout routine Chris Evan consumed 2 gm of protein per kilogram of body weight. This is achieved by bunch of chicken. If you want to put some muscles take 6 meals a day. Chris Evan is mainly relied on low carbohydrate protein shakes in between meals and snacks to supply that required amount of protein for lean bulking. His other protein-carb-fat sources are porridge, walnuts, raisins, low-fat Greek yogurt, sliced banana, fish, meat, lots of dark green leafy vegetables, and then also almonds

No Cardio

It was a shock to realize that Chris is stayed away from intense cardio workouts. Since his main aim is sizing up, Chris Evan is stayed away from cardio specific workouts. Instead of cardio workouts, he followed circuit training for fat burning.

What is Circuit Training?

Circuit training is a type of resistance training. A “circuit” is completion of all prescribed exercises in the workout plan. When one circuit is complete, one begins the first exercise again for the next circuit.


Glutamine, whey protein shakes, branched-chain amino acids, Omega-3, Omega-6 and Omega-9 fatty acids.

Chris Evans Workout Routine for Captain America

Set and Reps range:

Sets: 3
Reps: 6-8

Day 1: Legs

Working legs on the first day will give you additional strength from other supporting muscles. Heavy compound lifting exercises like squats and leg press boost natural testosterone levels to optimise the muscle building process. Leg training leads to the release of testosterone and growth hormone more than any other training.

  • Front Box Jump
  • Leg Extension
  • Dumbbell Lunges
  • Squats
  • Leg Press
  • Standing Calf Raise
  • Seated Calf Raise

Day 2: Chest

  • Weighted Push Ups
  • Bench Press
  • Incline Bench Press
  • Dumbbell Fly
  • Dumbbell Bench Press
  • Incline Dumbbell Bench Press

Day 3: Back

  • Pull Ups
  • Lat Pull Down
  • Barbell Row
  • Dumbbell Row
  • Deadlifts

Day 4: Rest Day

Day 5: Shoulders

  • Shoulder Press
  • Dumbbell Shoulder Press
  • Lateral Raise
  • Front Raise
  • Barbell Shrug
  • Dumbbell Shrug

Day 6: Full Arm

  • Chin Ups
  • Dips
  • Barbell Curl
  • Skull Crushers
  • Dumbbell Curl
  • Triceps pushdown upper/reverse arm
  • Preacher Curl
  • Triceps Overhead Extension
  • Wrist Curl

Day 7: Rest Day

Must read:

3 day beginner full body workout routine for mass
4 Day Split Intermediate Full Body Workout Routine for Mass
4 Day Split Advanced Full Body Workout Routine for Mass

Chris Evans Abs Training Routine – Circuit Training | Twice in a week

You should move from one exercise to other with a 30 sec rest. Perform a 90 sec workout for each exercise. Repeat the circuit 3 to 4 times

  • Hanging Leg Raises
  • Hanging Knee Raises
  • Russian Twist
  • Woodchoppers
  • Bicycle Crunch
  • Decline Ab Crunches
  • Lying Leg Raises
  • Plank

If you have any doubt about this celebrity workout routine feel free to comment below, we are here to help you. Stay tuned and update your progress in the comment box. Good Luck!