Chris Evans, known 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 Waterson – Evans’ 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.
Contents
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.
- Take up a fitness test
- Understand your body type
- Plan your fitness goals
- Design an Actionable Fitness Plan That You Would Never Quit
How do you do that? Here’s what you should start reading:
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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