Chris Evan's Captain America Workout

Wednesday, November 2, 2011

Ladies...I KNOW I am not alone in saying the ONLY reason I watched Captain America is to check out this....
Ummm yesss please! I can't even look directly at him lol

If you want to know how he did it, here ya go! Whether or not you print it and leave it around the house for your man to find, is up to you ;) haha

The Chris Evans Workout Philosophy
Chris Evans has always had a superhero bod, but Captain America is no ordinary superhero. He is a muscle-packed soldier that embodies everything that is America. For this role, Chris had to go way beyond what he thought he could do to beef up, and it definitely wasn’t easy for him.
In fact, in an interview with Lindsay Miller of PopSugar, he admits the four-month workout specially sponsored by the producers of “Captain America”, was no fun at all.
“We did two hours a day, and it was brutal. I usually like working out. Going in sucks, but walking out, you’re like, ‘I’m glad I did that!’ This was different. I’d walk out and I’d be like, ‘I need to vomit. I hate this trainer. I hate this movie. I want to go to sleep for a week.’ It was just relentless,” he says.
But with dedication and lots of prompting from his trainer Simon Waterson, all that painstakingly hard work paid off.

The Chris Evans Workout for “Captain America”

The workout routine that transformed Chris from a lean and muscular Human Torch to a more powerfully built Captain America consists mainly of a combination of bodyweight exercises and compound exercises.
Bodyweight exercises, which are considered strength training exercises, do not require the use of free weights. Chris’ weight itself provided the resistance for his movements. Compound exercises, on the other hand, use weights. They are considered more effective than isolated exercises because they concentrate on several muscle groups at once.
Here is a sample workout routine for getting a body as ripped as Chris Evans’. Each exercise is done for four sets of 30 seconds, with as many reps as possible and a rest period of two minutes in between. Everyday, the exercises target a different muscle group and are not repeated for the rest of the week to give the muscles time to repair themselves and grow.
Chris Evans Workout
  • Shoulders
  • Seated barbell push
  • Lateral boosts
  • Dumbbell press
  • Seated rear deltoid raise
  • Shrugs
  • 10-minute HITT workout on treadmill
  • Chest
  • Flat bench press
  • Incline chest press
  • Bench flyes
  • Decline chest press
  • Push ups on bosu ball
  • Legs
  • Barbell squats
  • Leg press
  • Hack squats
  • Lunges
  • Seated calf raises
  • 10-minute HITT workout on treadmill
  • Biceps and Triceps
  • Barbell bicep curls
  • Skull crushers
  • Incline seated bicep curls
  • Dips cable hammer curls
  • Close-grip bench press
  • Back
  • Pulls-ups
  • Seated row
  • Lateral pulldowns
  • Stiff leg barbell deadlift
  • Bent over barbell row
  • 10-minute HITT workout on treadmill
Friday, Saturday and Sunday – Rest Day
The Chris Evans workout is all about pushing yourself to the limit. If you think you can stand it, reduce your rest days to once a week. Always have at least one rest day, though.

The Chris Evans Diet Plan

Chris shares with PopSugar how he feels about the diet plan customized for Captain America: “I’ve got a fast metabolism and I lose weight very quickly. So for me to get big, it as just eat a lot. Working out sucked, eating sucked more. You get to a point where you just can’t even look at another piece of chicken. You’re just so bloated, but you just have to keep consuming protein, so that was tricky.”
For your protein sources, Chris suggests that you stack up on, well, lots of chicken, tuna, and free-range turkey. Protein supplements including branched chain amino acid supplements and protein bars and shakes also provide massive power for effectively beefing up through the Chris Evans workout.
For the article on Celebrity Fitness go here:

Omg I need to get off this site!! They featured Ryan Kwanten's workout! Too much hottness to handle!!!

1 comment:

  1. I remember Charles Poliquin said that the rules of gaining muscle is simple, so simple that most people had overdone it. Lift heavy, eat, rest and repeat. That’s all..