Chris Evans’ Captain America Workout Routine, Diet Plan, Training Video

Christopher Robert Evans (DOB: June 13, 1981) or Chris Evans is an American actor best known for superhero roles as Captain America and Johnny Storm. To don a superhero look, the talented actor trained hard in the gym, which made him stronger and fitter. After the grand success of the 2012-film The Avengers, Evans’ physique reached new heights as he geared up for his next outings as Captain America in the Winter Soldier and Civil War.

Chris Evans Body Stats

Height: 6’ (183 cm); Weight: 88 kg (194 lb)

Chest: 47”; Waist: 33”

Biceps: 17”

Chris Evans Workout Routine

To play the role as Steve Rogers, Evans spent many months working out under the supervision of his personal trainer, Simon Waterson. The preparation was not just about adding size and bulk up, but also to become quick and athletic. The actor’s training regimen included a lot of the traditional lifting exercises such as deadlifts, weighted dips, chin-ups, shoulder presses, squats, and incline bench presses. Under Simon’s guidance, Evans managed to add 5-6 kg of bodyweight but decreased his body fat by 4.5%.

Chris Evans Captain America Workout

Evans hit the gym 5-6 days a week and focused on working out two muscle groups in each training session. In order to make his exercise regimen all the more challenging, he added gymnastics and some plyometrics to his workouts.

He stayed away from intense cardio exercises but practiced a lot of circuits since his objective was to add muscle mass, and not to lose weight. On Saturdays, he would give his body rest, and he would practice some optional cardio and circuits on Sundays.

Here we share the workout schedule that helped Chris Evans have a body like Captain America.

Chest and Shoulders

2 sets with 5 reps of each of the following

• Standing Military Press
• Incline Bench Barbell Press Medium-Grip
• Kettlebell Thrusters
• Barbell Bench Press Close-Grip
• Incline Push-Ups
• Standing Military Press with kneeling
• Weighted Pushups

Biceps and Triceps

3 sets with 8 reps of each of the following

• Weighted Bench Dips
• One-arm Kettlebell Row
• Incline Hammer Curls
• Overhead Cable Curls
• Incline Inner Biceps Curl
• EZ-Bar Curl

Legs and Back

• 1 set of Barbell Squat

2 sets with 10 reps of each of the following

• Front Box Jump
• Barbell Deadlift
• Chin-Ups
• One-Arm Kettlebell Swings
• Kettlebell Sumo High Pulls
• Pullups

Chris Evans Workout Video

Chris Evans Diet Plan

According to Chris Evans, a ripped physique is not achieved simply by spending hours in the gym. To reap the benefits of your hard work, you will also have to stick to a strict diet plan and consume the right type of food. The 35-year-old star followed a protein-rich diet plan balanced with fruits, vegetables, and complex carbs. His primary sources of protein were fish and meat.

Chris Evans Diet Chart

• Breakfast: Chicken sausage with zucchini, garlic, basil leaves, and egg whites; or, porridge with walnuts, raisins, low-fat yogurt, and banana
• Pre-workout: Apple and almonds
• Post-workout: 5g BCAA and protein shake
• Lunch: Two chicken breasts with Romaine lettuce, medium-sized pitas, low-fat yogurt; or, tuna burger with salad
• Afternoon snack: Supplements such as protein shake
• Dinner: Two chicken breasts, peppers, and brown rice