Chris Evans Workout Routine and Diet Plan for Captain America

Ever wondered if you too could transform your body into that of a superhero, without having to use a top-secret serum? Wonder no more. Below you’ll find Chris Evans’ vigorous training routine and diet plan, as well as the list of supplements that helped him reap impressive lean gains in a short period of time and transform fully into the amazing Captain America.

No more excuses for skipping gym sessions – here’s a sure-fire, bullet-proof program that can help anyone gain a substantial amount of lean, strong, functional muscle mass!

Although Marvel’s decision to cast Chris Evans as Captain America initially caused a great deal of controversy, his portrayal of one of the most iconic comic book heroes eventually won the hearts of millions fans, and nowadays we can’t imagine anybody else besides Evans playing the part with such verisimilitude. Firstly, Chris Evans took a character who could have easily become a caricature and made him real and relatable by imbuing his interactions with earnestness, integrity and bravery without making the end result appear cheesy or cynical.

On the other hand, the actor’s dedication to sculpting the perfect superhero physique is equally worthy of praise as his successful character study. Namely, to play the part of a hero who represents the zenith of the human potential for strength, agility, endurance, speed and reflexes, Evans managed to brilliantly transform his physique by powering through countless brutal gym sessions under the guidance of his trainer Simon Waterson.

Read the rest of this article to learn exactly how he did it.


Since the goal was to help Evans build a big, strong, well-proportioned body that looks realistic and functional, Waterson gave the actor a training regime based on low-rep, high-weight sets of big compound lifts, including squats, deadlifts, incline bench presses and weighted dips.

But Captain America isn’t only muscular, he’s also agile and fast, so in order to fire up his fast-twitch muscle fibers and improve his stability, endurance and stamina, Evans also did a ton of bodyweight exercises and plyometrics and even took gymnastic classes. “I’ve always liked going to the gym, but these weren’t normal gym sessions. I was puking at the gym. They were brutal, absolutely brutal”, reveals the actor.

Here’s the program that turned Evans into a lean & mean fighting machine in just a few months:


  • Standing Military Press: 2 sets x 5 reps
  • Medium-Grip Barbell Incline Bench Press: 2 sets x 5 reps
  • Kettlebell Thruster: 2 sets x 5 reps
  • Close-Grip Barbell Incline Bench Press: 2 sets x 5 reps
  • Incline Push-Up: 2 sets x 5 reps
  • Kneeling Military Press: 2 sets x 5 reps
  • Weighted Push-Up: 2 sets x 5 reps


  • Weighted Bench Dip: 3 sets x 8 reps
  • One-Arm Kettlebell Row: 3 sets x 8 reps
  • Incline Hammer Curl: 3 sets x 8 reps
  • Overhead Cable Curl: 3 sets x 8 reps
  • Incline Inner Biceps Curl: 3 sets x 8 reps
  • EZ-Bar Curl: 3 sets x 8 reps


  • Barbell Squat: 1 set
  • Front Box Jump: 2 sets x 10 reps
  • Barbell Deadlift: 2 sets x 10 reps
  • Chin-Up: 2 sets x 10 reps
  • One-Arm Kettlebell Swing: 2 sets x 10 reps
  • Kettlebell Sumo High Pull: 2 sets x 10 reps
  • Weighted Pull-Up: 2 sets x 10 reps


Gym efforts aside, the key part of gaining the amount of lean mass required for the proper portrayal of his super-soldier character was the strict high-protein diet that Evans followed for three months – some say that’s one of the greatest clean bulking diet plans out there – and which included 2 grams of protein per kilogram of bodyweight.

“I’d consume multiple sources of lean protein and a few protein shakes every day. It was basically a high-protein diet, but it was balanced with dark green, leafy vegetables and fruits and some complex carbs, things like brown rice and porridge,” explains Evans.

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