The Captain America Workout And Diet Routine Behind the scenes of Chris Evans' body transformation and workout plan


Captain America - Steve Rogers Body Transformation

Chris Evansknown for his iconic superhero roles as Captain America (Steve Rogers) in The Avengers and The Winter Soldier or as Johnny Storm in the Fantastic Four, transformed himself from an average man to the super-warrior he looks today.

  • Name: Christoper Robert Evans
  • Nick Name: Chris, Cevans
  • DOB: June 13, 1981
  • Height: 6 ft. (1.83 m)
  • Weight: 194 lbs

There are no short-cuts in life.

In order to look like a superhero on the screen, he trained like a superhero in the gym. It was Simon WatersonEvans’ Personal Trainer who guided him through this body transformation.

Today, we will go behind scenes into the Captain America Workout and Diet that helped Chris get a BIGGER, BETTER and STRONGER body.

The Captain America Workout Schedule

Chris Evans gained 20 lbs of lean body muscle mass and lost around 5 % of body fat by working out and eating correctly. Following a split exercise routine to train each and every part of his body equally, Chris works out 6 days per week.

Since he takes only one rest day per week, Chris follows a routine that mixes exercises in a way to not strain any part of his body too much.

Here’s what his workout week looks like:
(This data was collated based on his past interviews and data from top fitness sites)

Monday
Shoulders
Seated Military Press Machine 3 sets of 15 reps
Dumbbell Lateral Raise 3 sets of 6- 8 reps
Four Way Neck Machine 4 sets of 10 reps
Rear Delt Cable Raise 5 sets of 12 reps to 4 reps
Hammer Strength Shrug 5 sets of 12 reps to 4 reps
Tuesday
Chest
Cable Crossover 4 sets of 10 reps
Inclined Dumbbell Press 5 sets of 12 reps to 4 reps
Dumbbell Bench Press 5 sets of 12 reps to 4 reps
Push-ups 4 sets of 12 reps
Wednesday
Legs
Leg Press 4 sets of 25 reps to 16 reps
Smith Machine Lunge 4 sets of 8 reps each leg
Lying Leg Curl 4 sets of 12 reps to 6 reps
Standing Calf Raise 6 sets, 12 reps
Thursday
Arms
Alternating Dumbbell Curl 5 sets of 12 reps to 4 reps
Preacher Machine Curl 6 sets of 12 reps to 21 reps
Cable Triceps Extension 5 sets of 12 reps to 20 reps
Overhead Cable Extension 4 sets of 12 reps to 20 reps
One arm Reverse grip Tricep Extension 2 sets of 10 reps
Friday
Back
Wide Grip Lateral Pull Down 5 sets of 12 reps to 4 reps
Close Grip Lateral Pull Down 5 sets of 12 reps to 4 reps
One arm Seated Row Machine 4 sets of 10 reps
Back Extension 4 sets of 15 reps to 12 reps
Saturday
Cardio Treadmill running & Circuit Training 45 minutes

Chris Evans Diet Plan

Chris supplements his intense workouts with a high protein diet to build lean and strong muscles. Here is how his daily diet looks like:

Breakfast
1 Cup Oatmeal
Protein Shake
8oz Non-fat Yogurt
1 Cup Blueberries
4 Egg Whites
Supplements: 1 Scoop Protein, 1 Serving Creatine, 2 Braintech Plus Capsules
Morning Snack
1 Protein Bar
Handful of Almonds
Lunch
1 Chicken Breast
1 Salad with Fat Free Dressing
Supplements: 1 Serving of Creatine
Lunch
1 Chicken Breast
1 Salad with Fat Free Dressing
Supplements: 1 Serving of Creatine
Snack
1 oz Beef Jerky
1 Can of Tuna
Pre-workout Half of a Protein Shake
Supplements: 1 Scoop Protein, 1 Serving of Creatine, 2 Brain-tech Plus Capsules
Post-Workout
Other Half of Protein Shake
Banana
1 Cup of Orange Juice
Dinner
6oz Salmon
1 Cup Asparagus
1 Baked Potato
1 Cup Brown Rice
Before Bed Snack Protein Shake
Supplements: 1 Scoop Protein

Is Captain America Workout And Diet Plan Right For Me?

The answer is No. These actors and athletes are take these intense workouts and diet plans under strict supervision of their personal trainers.

So never blindly follow any workout regime. Here’s what you should do instead.

  1. Take up a fitness test
  2. Understand your body type
  3. Plan your fitness goals
  4. Design an Actionable Fitness Plan That You Would Never Quit

How do you do that? Here’s what you should start reading:

The Beginner’s Guide to Fitness in a Busy Life

Fitness T20 – A Quick Fitness Test For Everyone

Fitness Test

Remember, consistency is the key to a better body. So instead of chasing quick results, you should focus on lifestyle transformation.

If you follow the above advice, I’m sure that you can chisel a body like Captain America too.

“Set small goals. Build a better body.”

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