Source: MANOFMANY (https://manofmany.com/lifestyle/fitness/chris-evans-captain-america-workout-diet-plan) Image: Mario Sorrenti
Simple Intro
Chris Evans rose to global fame as Marvel’s iconic hero, Captain America.
He’s also showcased his strong presence and acting range in films like Avengers and Knives Out, along with Captain America series.
To embody Captain America, he transformed his physique through intense weight training and strict diet control—earning him a spot as a fitness role model for many.
Exercise Routine
Chris Evans’s routine is a hight-intensity program focused on building upper body strength and muscle mass.
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High-Intensity Weight Training
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Low-rep, heavy-weight training to increase muscle mass and strength
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Targets major upper body muscles including chest, shoulders, and arms
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Plyometric & Circuit Training
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Enhance endurance and agility with Burpees and push ups.
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Boost endurance training by skiping rest between exercise sets.
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Strict Nutrition Plan
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Maximize muscle growth with a high-protein, low-carb diet
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Maintain steady nutrition with regular, balanced meals
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Relentless Self-Discipline
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Built his superhero physique with daily training and disciplined meals
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His dedication and hard work continue to inspire others
Recommended For
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Those who wants muscle growth and weight gain
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Those who wants to get big, firm upper body muslces
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Those who wants to try muscle training during bulk-up season
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Those who wants to improve stamina for action, fighting sports
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Those who have dedication to keep the routine and the diet
Exercise routine per body parts
Chris Evans’s Leg Routine
Exercises | Sets | Reps |
Conventional Deadlift | 3 | 6 |
Dumbbell Lunge | 2 | 8 |
Leg Press | 3 | 12 |
Bodyweight Calf Raise | 5 | 15 |
Hyperextension | 3 | 12 |
Torso Rotation Machine | 3 | 15 |
Chris Evans’s Back Routine
Exercises | Sets | Reps |
Weighted Pull Up | 4 | 5 |
One Arm Dumbbell Row | 2 | 5 |
Seated Cable Row | 3 | 8 |
Lat Pull Down | 3 | 10 |
Cable Crunch | 4 | 12 |
Chris Evans’s Chest Routine
Exercises | Sets | Reps |
Barbell Incline Bench Press | 4 | 6 |
Dumbbell Bench Press | 3 | 8 |
Cable Crossover | 2 | 12 |
Face Pull | 4 | 10 |
Chris Evans’s Upper Body Routine
Exercises | Sets | Reps |
Seated Dumbbell Shoulder Press | 3 | 8 |
Weighted Pull Up | 3 | 8 |
Cable Crossover | 3 | 12 |
Dumbbell Lateral Raise | 3 | 12 |
Seated Dumbbell Rear Lateral Raise | 2 | 12 |
Barbell Bicep Curl | 4 | 10 |
Cable Overhead Tricep Extension | 4 | 10 |