Chris Evans Workout Routine and Diet for Captain America

Chris Evans is no novice when it comes to superhero films, previously starring in both Fantastic Four films as Johnny Storm also known as The Human torch, but taking on the mantle of Captain America and filling his super soldier boots and costume was an entirely different challenge.  To give you a bit of back story Captain America was originally a scrawny boy who was too weak to make it into the army, but following an experiment in which he was giving a top secret serum he was transformed into the ultimate soldier, a soldier at the peak of physical perfection and this is where Chris Evans challenge starts.  How did he go about getting the body of a man who is as close to human perfection as possible, hard work and alot of protein.

Chris Evans workout routine

Chris Evans has always in pretty good shape, what leading male action star isn’t, but to fit the boots of a superhero that represents America was going to take some pretty special workout routines and a very strict diet.  In order to accomplish this Chris was set to work with Simon Waterson, the man behind Daniel Craig’s workout as James Bond, with the final goal being a body that is impressively big while still remaining lean, athletic and able to physically function as a soldier, big stocky muscles alone was not going to cut it Chris needed to be able to move like a superhero.  The result was an increase of weight from 77kilograms to 82kilograms and a reduction in percentage body fat from 12.5% to an awesome 8%.


Intensity and frequency – Click to Download the Full Chris Evans Workout now

Chris Evans workout routine aimed to pick one body part at a time and push it to the max each day, this is also known as a heavy split routine.  Train each day but only focus on one muscle area, this will need to cover all the muscle areas and not just those vanity biceps and pecks.  This is a very intensive workout, if you don’t have much prior gym or lifting experience take it easy at first and don’t push it.  Once you have finished a week of each muscle area, mix up your days and do it all over again.  Each exercise should be performed as 4 sets of 8 repetitions.

This will need to be accompanied by a very large protein diet that is also supplemented by protein shakes, Optimum Nutritions Whey protein is always a sound choice.


Chris Evans diet


Chris Evans Workout Exercises

Chris Evans Captain America workout Day 1 – Shoulders

Perform the following shoulder exercises by completing 4 sets of 8 repetitions for each exercise.

Dumbell Bench Press

Military Press


Seated Barbel Press

Lateral Raise


Captain America workout routine Day 2 – Legs

4 sets of 8 reps for the following leg exercises

Calf Raises

Leg Press


Leg Extension


Chris Evans workout Day 3 – Arms

Complete 4 sets of 8 repetitions for each arm exercise

Bicep Curls

Preacher Curls

Tricep Pushdowns

Skull Crushers


Chris Evans workout Day 4 – Chest

8 repetitions and 4 sets of each

Bench Press

Incline Bench Press

Decline Bench Press



Chris Evans Captain America workout Day 5 – Back

Seated Rows

Pull Ups

Pull Downs

Dead Lifts


Chris Evans Diet – View our recommended protein shakes for maximum gains



Chris Evans workout aims to build a serious body with some serious gains and in order to make this work a good and controlled diet is needed.  A big challenge when trying to build such large muscle mass is to not store any excess weight in order to keep that lean and athletic body shape.  Christ Evans diet consisted of a lot of protein with relatively low carbs, he aimed to consume 2grams of protein for each kilogram of his body weight, this was made more achieveable by supplementing Chris’ diet with low carb protein shakes both before and after each workout.

Porridge with blueberries

AM snack
Fruit and nuts

Pre workout
Protein shake

Post workout
Protein shake

Chicken Salad (include whole meal carbs)

PM snack

No carbs, high protein meats such as chicken or fish with plenty of veg


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