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!

67 Comments+ Post Comment

No Profile Pic
Posted Wed, 05/15/2019 - 14:10
James H

Hey Josh,

Thank you for the awesome workout routine! Chris Evans is a huge inspiration/motivation for my fitness goals and I am happy to say I have been using this since the beginning of April.
I do have a question though. At the beginning of April, I weighed in at 185 lbs and am now down to 169 lbs. Been eating a caloric deficit everyday, but still most of my fat is in my belly. My question that is this the last place that the weight loses or am I doing something wrong in my nutrition or work out routine?

Thank you for your time,

No Profile Pic
Posted Fri, 05/17/2019 - 11:08
JoshEngland

Hi James,

Wow! That is truly awesome man! Congratulations on the weight loss and staying consistent with a routine for that long is a true accomplishment.

You ask a very good question here. The short answer is, it's not really possible to select where fat loss occurs on your body unfortunately.

It is heavily dependent upon your genetics, age, and sex. Men typically store fat in their abdomen and as we get older it becomes more prevalent - it really sucks, but the plus side is we remain quite leaner elsewhere.

My recommendation would be to try to build the muscles of the abdomen. You could do this through additional weighted abdominal work combined with volume work as outlined in the program.

It takes time, but as you continue to build the muscles of the abdomen, it'll assist in reshaping your body.

Hope this helps!

No Profile Pic
Posted Sun, 05/12/2019 - 11:41
Armando

Are abs superset too?

No Profile Pic
Posted Mon, 05/13/2019 - 16:38
JoshEngland

Hi Armando,

Abs are a circuit, yes.

No Profile Pic
Posted Thu, 05/09/2019 - 12:19
Hannah

Is it possible to use this workout to lose weight and tone as opposed to gaining mass (even if it’s muscle mass)?

No Profile Pic
Posted Thu, 05/09/2019 - 12:27
JoshEngland

Hi Hannah,

Sure! You can utilize this program during weight loss phases as well.

No Profile Pic
Posted Thu, 05/09/2019 - 15:45
Hannah

Thank you. Is it suitable for females or will it have to be modified?
Are there any alternative moves if the gym doesn’t have the calf raising machines?

No Profile Pic
Posted Mon, 05/13/2019 - 16:31
JoshEngland

Hi Hannah,

This program is suitable for women as well. For your calf raise question, I'd recommend barbell calf raises, smith machine calf raises, or leg press calf presses.

No Profile Pic
Posted Tue, 05/14/2019 - 02:25
Hannah

Thank you for your reply. I think I may have sent a repeat reply by mistake, so apologies.

No Profile Pic
Posted Tue, 05/14/2019 - 16:53
JoshEngland

Hi Hannah,

You're welcome! Lol, no worries - it's a little confusing that our comments have to go through an approval process. Best of luck! Let me know if you have any other questions along the way!

No Profile Pic
Posted Wed, 05/15/2019 - 02:29
Hannah

Yeah, that’s true I wasn’t sure if the first one went through, lol.
Thank you very much, Josh. I don’t suppose you have any videos for the whole thing? I know you have videos for each individual exercise, but I’m doing this with friends and know from past experience they get quite distracted from reps without directly following a video.

No Profile Pic
Posted Thu, 05/16/2019 - 16:53
JoshEngland

Hi Hannah,

Unfortunately not at the moment. But maybe it's something that can be added in the future. I'll talk it over with the team.

No Profile Pic
Posted Thu, 05/09/2019 - 06:18
Tunc

Hi Josh,

I guess 3 sets 5 Reps system for gain strength. All I know for hypertrophy we must use 3-4 Sets and 8-12 Reps. But your workout plan very different. Is it possible gain hypertrophy with this workout plan? I am not sure

Thanks

No Profile Pic
Posted Thu, 05/09/2019 - 09:31
JoshEngland

Hi Tunc,

This program is both strength and hypertrophy focused. You should be able to build both muscle & strength using it.

No Profile Pic
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

No Profile Pic
Posted Wed, 03/20/2019 - 11:42
JoshEngland

Hi George,

Should be MPH. Good catch!

No Profile Pic
Posted Mon, 02/25/2019 - 18:56
Luke

Those chin-ups are murder.

No Profile Pic
Posted Fri, 02/15/2019 - 22:37
amcool2

well this get me chris evan physique

No Profile Pic
Posted Mon, 02/18/2019 - 10:14
JoshEngland

Hi,

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

No Profile Pic
Posted Mon, 02/11/2019 - 08:41
Elias

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

No Profile Pic
Posted Mon, 02/11/2019 - 10:26
JoshEngland

Hi Elias,

That should be fine.

No Profile Pic
Posted Sat, 02/09/2019 - 14:53
James

Can you change the inverted row to cable row?

No Profile Pic
Posted Mon, 02/11/2019 - 10:38
JoshEngland

Hi James,

Yes, that should be fine.

No Profile Pic
Posted Sat, 02/09/2019 - 14:44
James

Can you change the Z press to something else?

No Profile Pic
Posted Mon, 02/11/2019 - 10:39
JoshEngland

Hi James,

Sure, any overhead press variation will do.

No Profile Pic
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?

No Profile Pic
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...

No Profile Pic
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?

No Profile Pic
Posted Tue, 02/05/2019 - 14:58
JoshEngland

Hi Adam,

Yes, all of those are fine substitutions.

No Profile Pic
Posted Mon, 01/28/2019 - 09:27
Eduardo Eduardo...

Has anyone already did this workout ?

No Profile Pic
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?

No Profile Pic
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.

No Profile Pic
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?

No Profile Pic
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.

No Profile Pic
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?

No Profile Pic
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.

No Profile Pic
Posted Sun, 01/20/2019 - 15:10
Eduardo Soares

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

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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?

No Profile Pic
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

No Profile Pic
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?

No Profile Pic
Posted Mon, 11/26/2018 - 10:10
JoshEngland

Hi Connor,

You can break it up if need be.

No Profile Pic
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.

No Profile Pic
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

No Profile Pic
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!

No Profile Pic
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!