Chris Evans Inspired Workout Program: Train Like Captain America

Work out like the first avenger, Captain America, with this Chris Evans inspired workout program. Read more to learn how you can transform your physique!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
4
45-70 minutes
Barbell, Bodyweight, Dumbbells
Male
download pdfDownload Workout

Workout Description

The Avengers are about to suit up once again and this time it’s to face their toughest foe yet in Thanos.

Thanos is on a mission to collect all 6 Infinity Stones and impose his reign of terror on the entire universe, which is likely to result in galactic genocide.

But the Earth does have its heroes and the galaxy its guardians, and you better believe they’ll fight for justice until their final breathe.

One of those heroes is none other than the original “super”, Captain America, portrayed by Chris Evans for the 6th time.

The following workout is inspired by Chris Evans’ portrayal of the iconic character and is aimed to help you build your own superhero physique.

Who knows, maybe Tony [Stark] will bump you up to the big leagues to help prevent the Earth’s destruction.

Introduction to the Chris Evans Inspired Workout

Ironically, and unlike many other actors who get the chance to wear a supersuit, Chris Evans isn’t about that gym life.

This may or may not have to do with the fact that he is blessed with great genetics to begin with – making it much easier for him to bail on the gym in favor of sporting events with some bros and brews.

Regardless, he does understand the importance of weight training and eating accordingly when it comes to putting on lean muscle mass.

And with the help of Marvel and Simon Waterson (his personal trainer) Chris Evans transformed his body to play one of the most memorable superhero roles ever.

With a little bit of digging around on the internet, we designed a program inspired by him to help you transform your own physique.

From all the information we have access to about Chris Evans, we can deduce the following principles about how Chris works out:

Chris Evans Works Out with a Professional

This is especially important if you’re someone who doesn’t enjoy being in the gym or going to the gym (like Chris).

A professional personal trainer can modify workout programs to meet your individual capabilities, alter it to make it more enjoyable for you to perform, and tailor it to the amount of time you can/want to actually commit to going to the gym.

They can also find your true motivation for wanting to transform your body and bring it to the forefront of your mind to help you crush your workouts.

In Chris Evans’ case, he has celebrity trainer Simon Waterson (and his team) in his corner to help him get ready for his Marvel films.

Chris Evans Trains with Heavy Weight

Unlike a lot of other superhero actors who focus more on volume training, Chris’ trainer had him using lower rep ranges with heavier weight to help him elicit a muscle building response.

Simon is also a believer in putting a lot of focus on training the lower body intensely and explosively. Your lower body is naturally stronger than your upper body and the more weight you push overtime, the more gains you can expect to see.

Chris Evans Captain America Inspired Workout Program

Chris Evans Has His Nutrition On Point

Chris Evans has admitted in many interviews that the hardest part of building muscle mass is eating enough calories. He even claims that getting enough calories regularly was exhausting and most days it felt like he was eating non-stop.

For some, it may sound enjoyable. But we’re not talking about those higher calorie foods such as pizza, hamburgers, fries, candy, etc here.

We’re talking about lean protein sources, whole grains and oats, fruits and veggies, healthy fats, and low-fat dairy. Foods that are both very satiating and micro-nutrient rich. For those who aren’t used to eating in this way, eating the calories necessary to build muscle through quality foods can indeed be challenging.

Chris Evans Committed to a Goal

Chris Evans had to get in shape. Sure, he had help and he put in the work, but he literally had to do it.

When you commit to a multi-million dollar role which is expected to have numerous sequels, you have to get it done. And you have to put systems in place where you can consistently get it done for the long-haul.

Now, it wouldn’t be smart to quit your job, move out to Hollywood, and start begging directors to cast you in any role available just so you can get in shape. But what you can learn from Chris is to achieve a transformation, you should set hard deadlines for yourself and you should always keep your next goal in mind.

Doing so will lead to a consistent muscle building experience in the gym.

Chris Evans Captain America Inspired Workout Program

Below is a 12 week workout program inspired by Chris Evans’ physique to help you build a similar body as his portrayal of Captain America (post Steve Rogers).

It is important to note that this isn’t Chris Evans’ actual workout program.

However, it was designed with careful attention to detail based on information we have on how Chris Evans trains and how his trainer, Simon Waterson, trains his clients.

The program is a 4 day upper/lower workout program that utilizes a lower rep range, so you can perform the exercises with a heavier weight selection. Both upper/lower days include a mix of heavy compound movements with additional accessory movements – most of which focus on bodyweight resistance.

There is an optional 5th day for those of you who may want to perform some direct isolation work for the arms and abs. Otherwise, both are targeted indirectly during each workout through compound exercises.

In terms of rest periods, on the lower rep sets you should rest for 2-3 minutes between sets and exercises. For the higher rep ranges, rest for 60-90 seconds between sets and exercises.

On your off days focus on working on your mobility. Yoga, general stretching, mobility flows, and SMR are great options here. Chris Evans didn’t perform a whole lot of cardio while preparing for this role. But if you feel as though you need some additional cardio, feel free to perform some on your active recovery days.

Chris Evans Workout Day 1: Lower Body Day

Exercise Sets Reps
1. Squat 3 5
2. Deadlift 3 5
3. Jump Squats 2 12
4. Box Jumps 2 10
5. Lying Leg Curl 2 12
6. Standing Machine Calf Raise 2 15

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Chris Evans Workout Day 2: Upper Body Day

Exercise Sets Reps
1. Military Press 3 5
2. Incline Dumbbell Press 3 5
3. Pull Up 3 12
4. Z Press 3 8
5. Push Up 3 12
6. Inverted Row 3 12

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Chris Evans Workout Day 3: Active Recovery

On your active recovery days feel free to work on mobility (yoga is an excellent option) or incorporate cardio if you feel it’s needed.

Chris Evans didn’t perform much cardio during his preparation, but did admit to performing HIIT cardio when needed. If you enjoy performing cardio and want to add it, feel free to do so and simply adjust your calorie intake accordingly.

Chris Evans Workout Day 4: Lower Body Day

Exercise Sets Reps
1. Trap Bar Deadlift 3 5
2. Front Squat 3 5
3. Leg Press 3 12
4. Seated Leg Curl 2 15
5. Jumping Lunges 2 15 Each
6. Seated Calf Raise 2 15

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Chris Evans Workout Day 5: Upper Body Day

Exercise Sets Reps
1. Bent Over Row 3 5
2. Incline Bench Press 3 5
3. Kneeling Shoulder Press 3 5
4. One Arm Dumbbell Row 3 12
5. Dips  3 15
6. Chin Ups 3 15

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Chris Evans Workout Day 6 & 7: Active Recovery & Optional Abs/Arms

On your active recovery days feel free to work on mobility (yoga is an excellent option) or incorporate cardio if you feel it’s needed. Chris Evans didn’t perform much cardio during his preparation, but did admit to performing HIIT cardio when needed. If you enjoy performing cardio and want to add it, feel free to do so and simply adjust your calorie intake accordingly.

You can also perform the following workout on Sunday if you wish to do some vanity (arms and abs) training.

Exercise Sets Reps
1a. Plank 3 30 Secs
1b. Sit Up 3 15
1c. Bicycle Crunch 3 15
1d. Lying Floor Leg Raise 3 15
1e. Weighted Crunch 3 10
2a. Dumbbell Curls 2 10
2b. Overhead Dumbbell Extension 2 10
3a. Barbell Curl 2 10
3b. Skullcrusher 2 10

Final Notes on the Chris Evans Captain America Inspired Workout Program

The 12 week workout program listed above was inspired by Chris Evans’ workout habits.

If your goal is to look like Captain America, it is a solid workout to help you reach your goals.

To get the most out of this workout plan, make sure you are eating a diet that is aligned with your goals.

Start off by finding your calorie needs with our bmr calculator. Then if your main goal is to put on lean mass, add in an additional ~250-500 calories to that number and aim to eat that many calories from whole food sources each day.

If you need to lose some fat and that is your goal with this workout program, simply subtract ~250-500 calories from that number and aim to eat that many calories from whole food sources each day.

And lastly, if you’re trying to build muscle and lose fat, sleep is the key to doing so. Ensure you are getting 7-9 hours of quality sleep (the more the better) each night to promote muscle recovery and growth.

Be sure to check out the man who inspired this workout program in Avengers: Infinity War in theaters on April 26th.

And if you have any questions regarding this Chris Evans inspired workout program (or have a superhero/villain inspired workout request), please feel free to leave us a comment in the comments section below!

53 Comments+ Post Comment

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Posted Tue, 03/19/2019 - 20:05
George

Hi,

Can somebody explain to me, what the MPS stands for in the cardio description? 6 MPS.

Thanks

JoshEngland's picture
Posted Wed, 03/20/2019 - 11:42
JoshEngland

Hi George,

Should be MPH. Good catch!

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Posted Mon, 02/25/2019 - 18:56
Luke

Those chin-ups are murder.

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Posted Fri, 02/15/2019 - 22:37
amcool2

well this get me chris evan physique

JoshEngland's picture
Posted Mon, 02/18/2019 - 10:14
JoshEngland

Hi,

It'll help you build a great physique, yes.

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Posted Mon, 02/11/2019 - 08:41
Elias

Can you rearange and do Upper, lower, upper, lower instead of Lower, upper, lower, upper?

JoshEngland's picture
Posted Mon, 02/11/2019 - 10:26
JoshEngland

Hi Elias,

That should be fine.

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Posted Sat, 02/09/2019 - 14:53
James

Can you change the inverted row to cable row?

JoshEngland's picture
Posted Mon, 02/11/2019 - 10:38
JoshEngland

Hi James,

Yes, that should be fine.

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Posted Sat, 02/09/2019 - 14:44
James

Can you change the Z press to something else?

JoshEngland's picture
Posted Mon, 02/11/2019 - 10:39
JoshEngland

Hi James,

Sure, any overhead press variation will do.

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Posted Thu, 01/31/2019 - 11:24
George

Maybe a strange question but can you expect to get a body like Thor with this workout?

JoshEngland's picture
Posted Tue, 02/05/2019 - 14:49
JoshEngland

Hi George,

You can develop a great physique using this workout no doubt. For something a lil more Hemsworthy check this out: https://www.muscleandstrength.com/workouts/thor-ragnarok-chris-hemsworth...

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Posted Wed, 01/30/2019 - 11:49
Adam

Would you get the same results if you changed the front squat to back squat, trapbar deadlift to normal deadlift and z press to seated dumbbell press?

JoshEngland's picture
Posted Tue, 02/05/2019 - 14:58
JoshEngland

Hi Adam,

Yes, all of those are fine substitutions.

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Posted Mon, 01/28/2019 - 09:27
Eduardo Eduardo...

Has anyone already did this workout ?

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Posted Mon, 01/28/2019 - 05:25
Josh

Hi,
Do you need to have an active rest day in the week or can you do the workouts four days in a row?

JoshEngland's picture
Posted Mon, 01/28/2019 - 09:22
JoshEngland

Hi Josh,

I'd recommend taking the rest day mid-week based on the structure of the workout.

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Posted Sat, 01/26/2019 - 16:47
Ben

Hi, can you add the arm work to the upper body days instead of doing it on its own day?

JoshEngland's picture
Posted Mon, 01/28/2019 - 09:22
JoshEngland

Hi Ben,

That should be fine - although, I'd maybe stick to 2 movements per arm muscle instead of all 3.

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Posted Thu, 01/24/2019 - 10:08
David

Hi, is there any way you could make this work for three days with the same results?

JoshEngland's picture
Posted Fri, 01/25/2019 - 09:38
JoshEngland

Hi David,

Sure, you can alternate through the workouts in a rotation on the 3 days you decide to work out.

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Posted Sun, 01/20/2019 - 15:10
Eduardo Soares

it this real going to lead me to captain america body ?

JoshEngland's picture
Posted Mon, 01/21/2019 - 12:13
JoshEngland

Hi Eduardo,

It'll certainly provide the workout stimulus you need to kick start the process. You still have to put in the work, eat well, and sleep well to get the best results.

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Posted Fri, 01/18/2019 - 22:45
Likhit

Hi..
I am just 19yrs old. I am 179cms in height and 64kgs in weight. I am complete a vegetarian and I just hate to go to the gym. I want to lose some fat and gain some muscle.So please provide calorie intake information and a vegetarian diet.

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Posted Mon, 01/07/2019 - 10:05
Tim

I just finished my first workout with the lower body and was wondering if this was one round or am I supposed to do this two rounds. Once I finished the first round I felt pretty good so I did another. Maybe its because I didn't go as heavy as I was supposed to.

JoshEngland's picture
Posted Mon, 01/07/2019 - 12:40
JoshEngland

Hi Tim,

It should only be completed once - I'd definitely recommend increasing the weight used if possible.

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Posted Mon, 01/07/2019 - 00:07
Agam

I try to follow a vegetarian diet. How does that change my diet chart with respect to building more muscle following this workout plan? Is there a diet chart / guide I can use that is tailored for vegetarians?

JoshEngland's picture
Posted Mon, 01/07/2019 - 12:52
JoshEngland

Hi Agam,

Actually, not a whole lot will change. Calories and Macronutrients will remain relatively the same.

Start Here: https://www.muscleandstrength.com/tools/bmr-calculator

Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

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Posted Sat, 11/24/2018 - 19:01
Connor

Can you break the ab routine up into 3 or four days or do you recommend just doing it one day like in the workout?

JoshEngland's picture
Posted Mon, 11/26/2018 - 10:10
JoshEngland

Hi Connor,

You can break it up if need be.

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Posted Fri, 10/19/2018 - 02:06
Suger

What should be the order of the exercises? And does this workout produce a balanced agonist-antagonist result?
Thanks.

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Posted Thu, 09/27/2018 - 14:28
John

Does split routine put more muscle mass on our body.how about working out each part a day? Doesn't that work to pack on some muscles.i am trying to find out a good routine to get a better physique .plz do suggest one

JoshEngland's picture
Posted Fri, 09/28/2018 - 09:06
JoshEngland

Hi John,

The program that will build the most muscle over time is the one you enjoy actually doing the most.

All routines work. Higher frequency training (hitting each muscle 2xs per week) has been showed to build more lean muscle mass short term. But at the end of the day, you have to like the workout you're using.

Hope this helps!

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Posted Mon, 08/06/2018 - 15:18
Luis

How setup my macros for build muscles? I start this program and I want be dicipline with all... thanks!

JoshEngland's picture
Posted Tue, 08/07/2018 - 08:39
JoshEngland
JoshEngland's picture
Posted Tue, 08/07/2018 - 08:39
JoshEngland
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Posted Wed, 07/04/2018 - 14:56
Charles

Finished week one. Where do we go from here for the next 11 weeks?

JoshEngland's picture
Posted Thu, 07/05/2018 - 08:51
JoshEngland

Hi Charles,

You perform the listed workouts on this page and on the PDF for 12 weeks. While other fitness platforms have popularized the need to change your workouts weekly, this isn't the case. Keeping the workouts similar allows you to better track your workouts so you know when you're capable of progressing in the amount of weight you use.

Hope this helps!

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Posted Mon, 04/30/2018 - 14:41
DannyboyGaara

Hello,
How do I know How much weight to use during the work outs? I dont think I see it anywhere. Im assuming its just max weight you can lift? Or?

JoshEngland's picture
Posted Mon, 04/30/2018 - 14:53
JoshEngland

Hi Dannyboy,

For the lifts that are sets of 5, fo with 85-95% of your working max for that rep range. For lifters higher in reps in the workout, go with 75-85% of your working max. You should finish each set feeling as though you have 1-2 reps still left in the tank.

Hope this helps!

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Posted Fri, 04/13/2018 - 16:41
Alex Garcia

The arms routine are the exercises done as supersets

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:39
JoshEngland

Hi Alex,

Yes, that is correct.

Hope this helps!

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Posted Thu, 04/12/2018 - 14:44
Shengar

Hi again. I was just wondering how many calories Chris Evans ate a day, during his workout period

JoshEngland's picture
Posted Thu, 04/12/2018 - 15:11
JoshEngland

Hi Shengar,

Don't know for sure, but judging by his height, weight, and age, my guess would be about 3250-3500 calories per day.

That being said, his calorie needs and your own will differ.

Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

If you're trying to bulk up add 250-500 cals onto that number. If you're trying to lose some body fat, trim 250-500 calories off that number.

Hope this helps!

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Posted Mon, 04/09/2018 - 14:45
Shengar

Was he eating sugar, or was it just healthy?

JoshEngland's picture
Posted Mon, 04/09/2018 - 15:18
JoshEngland

Hi Shengar,

I'd assume he ate sugar within his healthy diet plan. Fruits, some veggies, dairy, and other whole food sources have natural sugars as part of their nutritional profile, but that doesn't mean they're unhealthy.

There's nothing inherently wrong with eating sugar. However, those who enjoy sugary foods can tend to overeat their calorie needs.

Find your calorie needs for your goals and aim to eat to meet those needs. You'll get there.

Hope this helps!

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Posted Mon, 04/09/2018 - 15:33
Shengar

Thanks a lot!

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Posted Mon, 04/02/2018 - 04:32
Antony

Hello,

My body is athletic type with perfect shape but skinny. I would like to build muscle. My height is 177 CM and weight is 66KG and I'm 33 years old. How long will it take to build muscle to reach 75-80 KG? May I have your advice please.

Regards
Antony.