Chris Evans Workout Routine

Chris Evans is an actor who has taken on many iconic roles. But his most famous role to date is that of the beloved Captain America. When he took on the part, he made sure to physically transform himself into the character and build an impressive physique. Read on to learn more about Chris Evans workout routine.

Who is Chris Evans?

Chris Evans is an American actor who is best known for playing the iconic role of Captain America.

He’s made a name for himself with his acting performances, but many people don’t know that he had to do a lot of intense physical training in order to prepare for the role.

In addition to weightlifting and strength training, Evans was required to participate in martial arts and stunt work, which meant that he made sure he was getting enough rest, eating right, and taking his fitness seriously as part of his preparation for this role.

This level of commitment speaks to why Evans has been so successful in portraying Captain America and makes it easy to understand why so many fans love him.

Current Stats of Chris Evans

First, look at Evans’s current body stats, inspiring you to shape your chest, waist, and biceps like Evans.

  • Age: 41 years old
  • Birthday: 13 June 1981
  • Height: 6 0″ (1.83m)
  • Weight: 88 Kg (194 lbs.)
  • Waist: 33 inches
  • Chest: 47 inches
  • Biceps: 17 inches
  • Occupation: American Actor, Director, Producer
  • Accolades: Broadway Audience Award for Favorite Featured Actor in a Play, Kid’s Choice Awards for Favorite Butt-Kicker, MTV Movie & TV Awards for Best Fight and many more.

Chris Evans Workout Fundamentals

Chris Evan’s workout for Captain America included 5-training days and working on different muscle groups, particularly shoulders and legs.

His trainer Simon Waterson employed high-weight and low-rep sets of different lifting objects to strengthen his muscles. He took a short pause of 2-3 minutes after performing each set. Waterson also implemented strategies on leg muscles to make them stronger.

Evan’s rest days were Wednesday & Saturday. He performed yoga, cardio, and light gymnastic exercises during recovery days. In order to build Captain America’s physique, Evans consumed low carbs and high proteins, fruits, healthy fats, oatmeal and supplements.

Preparation for the Role

To bring Captain America to life, Chris Evans knew that he had to put in a lot of work.

He worked with personal trainer Simon Waterson to craft a workout plan that would help him achieve the muscular body type necessary for the part.

This included intense strength training and dieting combined with extensive cardio exercises and a calorie-controlled diet.

Chris Evans Workout Routine

Chris was ideally trained to perform a Steve role in Captain America. He endured a strenuous training regimen to maximize his potential, and his efforts gave him huge praise. Evans performed deadlifts, incline bench presses, squats, chin-ups and weighted dips. He also focused on lower body exercises that helped him transform his upper body fast.

However, Chris Evan’s civil war workout routine is discussed below and could help you craft your body like your dream physique.


On Monday, Chris performed a back workout to build stronger back muscles.

  • Weighted pull-ups (4 sets x 4-6 reps)
  • Seated cable row (3 sets x 6-8 reps)
  • One arm dumbbell row (2 sets x 4-6 reps)
  • Cable crunches (3-4 sets x 10-12 reps)
  • Last pull down (3 sets x 8-10 reps)

Tuesday – Chest

On Tuesday, he focused on lower, middle & upper chest workouts and performed various chest exercises.

  • Dumbbell bench press (3 sets x 8 reps)
  • Incline press (4 sets x 4-6 reps)
  • Face pulls (3 or 4 sets x 8 reps)
  • Cable crossover (2 sets x 10-12 reps)

Wednesday – Rest

  • Yoga
  • Running
  • Ribbon twirling

Thursday – Lower body

On Thursday, he and his trainer targeted lower-body exercises. Some bodybuilders don’t focus on lower body muscles; their full attention is on building shoulder muscles. You should also work on your lower body parts to support your upper body part.

  • Squats (3 sets x 5 reps)
  • Deadlift (3 sets x 4-6 reps)
  • Lunges (2 sets x 6-8 reps)
  • Hyperextension (3 sets x 10-12 reps)
  • Seated & Standing calf raises (5 sets x 10-15 reps)
  • Leg press (3 sets x 10-12 reps)
  • Box jumps (2 sets x 10 reps)
  • Cable woodchoppers (3 sets x 10-15 reps/side)

Friday – Upper body

On Friday, Evans targeted his upper body, which maximized his potential and strengthened his muscles.

  • Dumbbell press ( 3 sets x 6-8 reps)
  • Cable crossover ( 3 sets x 10-12 reps)
  • Weighted pull-ups (3 x 6-8 reps)
  • Rear & Side delt raises ( 3 sets x 10-12 reps)
  • Overhead triceps rope extension ( 3-4 sets x 8-10)
  • Barbell curl (3-4 sets x 8-10 reps)

Saturday – Rest

  • Cardio
  • Ribbon twirling
  • Balance beam exercises

Sunday – Arms & Abs

On Sunday, Chris Evans arm’s workout included 8 different exercises and he got a more flexible and attractive body

  • Sit-ups (3 sets x 15 reps)
  • Lying floor leg raises (3 sets x 15 reps)
  • Planks (3 sets x 30 seconds/set)
  • Bicycle crunches (3 sets x 15 reps)
  • Dumbbell curls (2 sets x 10 reps)
  • Weighted crunches ( 3 sets x 10 reps)
  • Overhead dumbbell extensions ( 2 sets x 10 reps)
  • Skull crushers ( 2 sets x 10 reps)

Chris Evans Diet Plan

We all know hard work demands healthy & balanced nutrition. In Captain America, Evans needed a leaner figure.

This actor consumed heavy meals to put on muscles and underwent challenging exercises to prevent fat accumulation inside.

He followed the low-carb, high-protein formula. He relied on lean proteins, veggies, healthy fat, fruits, and amino acids supplements to get lean muscle mass.

Here is Chris Evan’s diet plan, revealed by his trainer in his interview. It will help you achieve a successful body transformation.


  • Porridge with dark berries
  • Walnuts

Morning Snack

Pre-workout Snack

  • Apple
  • Almonds

Post-workout Snack

  • Protein shake
  • 5g BCAA
  • Chicken salad with brown rice (half an hour later after post-snack)

Afternoon Snack

  • Protein shake


  • Lean proteins (fish, beef, chicken)
  • No carbs


Evans took supplements & protein shakes. He frequently used glutamine, branched-chain amino acids supplements that replenish his amino acids body pool.

Evans also consumed 500mg doses of Omega fatty acids after meals to maintain joints’ functioning.

  • Whey protein
  • Vitamins
  • Glutamine
  • BCAA
  • Omega 3 & 6 fatty acids

You are surprised that the producer spent millions of dollars on his physique transformation, and he did.

However, you can also get a chiseled physique by following Chris Evan’s Captain America workout & diet program.

The Specifics of the Workout Plan

Evans’ workout plan was designed with both weight lifting and cardio in mind.

Some of the exercises included in his routine were:

  • bench presses
  • bent over rows
  • pull-ups
  • squats
  • deadlifts
  • burpees
  • box jumps
  • running
  • cycling intervals

Additionally, he followed a strict diet that limited caloric intake while encouraging lean protein consumption.

Staying Fit Post-Captain America

Even though filming is finished now, Chris Evans still maintains an impressive physique thanks to his dedication to fitness and especially since leaving behind Captain America’s shield doesn’t mean leaving behind all those muscles!

While it’s safe to say he isn’t following as intense a workout plan anymore now that filming has ended, it looks like he still works out regularly and follows a healthy lifestyle overall which helps him stay fit even years after Captain America wrapped up its filming schedule.

Marvel’s iconic Captain America

When Chris Evans was cast as Marvel’s iconic Captain America he knew he had to take his dedication to the next level.

With nutrition and fitness experts by his side, Evans embarked on a mission to grow into the best version of himself.

His workout routine consisted of push-ups, dips, chin-ups and various weightlifting exercises.

This enabled him to adopt the perfect physique for the role.

This intense commitment paid off and allowed him to own the character and make the iconic character look even more new, improved and ready for battle.

Comprehensive Approach to Building Muscles

Chris Evans is a picture of health, thanks to his vigorous workoutroutine. He hits the gym regularly with his personal trainer and boxes during intense one-on-one sessions.

Evans takes a comprehensive approach to building and maintaining muscle, combining plyometric exercises like burpees and tricep dips with jump squats and other weightlifting strategies.

His diet is also chock full of nourishing foods such as lean proteins, complex carbohydrates, healthy fats, and greens.

All of this helps Evans stay in peak physical condition so that he can take on challenging roles.

Favorite Muscle Group

Chris Evans, who portrayed the beloved Marvel character Captain America in the Avengers movie series, followed a highly-specific chest workout to really play the part.

His rigorous routine consisting of intense training and dieting paid off, as you can clearly see from his before and after photos.

The commitment he put into this role is inspiring, and has served as motivation for many of his fans to strive for similar body greatness.


Chris Evans is famous for his bodybuilding feats as Captain America a physique he achieved through a strict diet and workout routine.

Even when he isn’t filming, Evans is devoted to keeping up with his bodybuilding regimen, proving that his commitment to fitness goes beyond the screen.

Evans’s determination shows us that bodybuilding isn’t just about getting ripped for a movie.

It is about making healthy choices and leading an active lifestyle. He undoubtedly serves as an inspiration for all of us to stay consistent with our own fitness habits.

The Final Results

The results speak for themselves!

Before taking on the role of Captain America, Evans was already quite fit but after following this specific workout plan and sticking to this particular diet regimen he achieved an even more impressive level of physicalfitness.

The before and after photos show just how dedicated he was to transforming himself into Steve Rogers (Captain America).


Chris Evans’ transformation from regular guy into superhero is inspiring!

His commitment to achieving this impressive level of physical fitness should be admired by anyone looking to make their own body transformations possible through hard work and dedication.

Even if you don’t have aspirations of becoming a superhero yourself sometime soon, you can still learn from Chris Evan’s example by implementing some aspects of his training routine into your own workouts or use his story as motivation when you feel like giving up during your journey towards physical transformation!

4/5 - (5 votes)


James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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