Chris Evans Captain America workout plan and Diet Schedule

Chris Evans Captain America workout has helps him to transform his body from normal guy to marvel super hero. Evans came into lime light from fantastic four and he gained huge popularity from Movie Caption America – First Avenger.

Chris Evans Captain America workoutChris Evans workout schedule

Caption America’s transformation from weak body to lean and muscular body is just outstanding. We have seen that caption America got his superhero body from science experiment by Howard stark. Well there is still time for this kind of experiments and it may be possible that in next 100 to 200 years we will get that kind of transformation instantly. Till then we have to do exercise to get that kind of ideal body.

Now coming to the point, Chris was always muscular as earlier he has played role of human torch. But scenario is different for Caption America. He has to build leaner and muscular body. Evans needs to be muscular, fast and nimble to play Steve rogers role on the silver screen.


Evans has started bulking up under the guidance of Simon Waterson. Chris told in an interview that he has done heavy weight lifting to get bigger. He has done all the classical and modern exercise for the role. Chris Evans workout includes Pushups, squats, dead-lifts, incline bench presses, shoulder press, pull-up, chin-ups, and weighted dips. He has focused two body parts in single day .i.e. one is major muscle group and small muscle group.

Chris Evans caption america workout

Chris Evans Workout Schedule

Every day Evans spent two hours and 6 days a week. His trainer has made a workout schedule of super sets. They are doing chest and back for one day then biceps and triceps for another day. According to Evans “they have literally workout on every single muscle of his body. Moreover Chris has tried different grips to get better and different result. Chris has avoided cardio for caption America role.  His prime motive is getting bulk up. So they have replaced cardio from circuits training.

Day 1: Chest & Back  

  • Pushups
  • Barbell bench Press
  • Barbell bench incline press
  • Barbell bench decline press
  • Close grip barbell bench press
  • Pac-deck Machine
  • Chin-ups
  • Pull-ups
  • Dead-lifts
  • Barbell Row
  • Dumbbell Row
  • Seated Cable RowChris Evans caption america diet plan and workout schedule

Day-2: Biceps and Triceps

  • Barbell Curl
  • Incline Dumbbell Curl
  • Biceps Cable Curl
  • Weighted Bench Dip
  • One-arm Kettle bell Row
  • Hammer curl
  • EZ-Bar Curl

 Day 3: Leg & Shoulder

  • Squats
  • Barbell Dead lift
  • Leg Extensions
  • Dumbbell Rear Lunge
  • Seated Calf Raise
  • Standing Military Press
  • Upright Barbell Row
  • Seated Bent-Over Rear Delt Raise
  • Side Lateral RaiseChris Evans diet plan

Chris Evans Diet Plan

To be super hero, you have to eat like super hero. Exercise is one part of building body and other part is proper nourishing diet. Chris has followed protein rich diet, which help him to build muscles. His diet includes fruits, veggies, chicken, meat and fish.  He has also taken whey protein, branched-chain amino acids, Omega-3, Omega-6 and Omega-9 fatty acids. These supplements helped him to gain right body and weight.

Break fast

Chicken sausage, 1 sachet oatmeal, low-fat yogurt,        banana, Almond milk, basil leaves, and egg whites


Chicken breast, Romaine lettuce, wheat pitas, low-fat plain yogurt, garlic cloves, cucumber, egg white, olive oil


Chicken breast, olive oil, brown rice, low-sodium chicken broth, chopped bacon, white onion, pepper, corn starch.

Photo ofChristopher Robert Evans
Christopher Robert Evans
(Chris Evans )
Job Title
Boston, ,
Massachusetts, United States,

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