Remarkably Successful Muscle Definition with the Chris Evans’ Workout

Chris Evans' Workout
The exclusive Chris Evans’ workout routine that got him from a skinny lean Boston guy to Captain America. A daily simple workout that could yield the same results.

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We researched Chris Evans’ workout routine, and to our surprise, it is as clean and simple as your usual gym routine.

How did a skinny Boston guy, who doesn’t enjoy eating heavy, hates leg days, and only trains chest, arms, and abs, manage to become Captain America?

His training lasted for three crazy intense months at a time, which completely transformed the size and power of Chris Evans’ muscles.

The Hollywood personal trainer, Simon Waterson, who keeps the 53-year-old Daniel Craig (aka James Bond) forever young, guided him straight to the Marvel world.

Chris Evan’s Workout Routine Before Being a Superhero

His PT, Simon Waterson, criticized Chris Evans’ workout before the Captain America adventure.

He used to skip leg days and only focus on the chest, arms, and abs workout. 

According to his interviews, Chris Evans’ muscles were not ready, and he had a short time to make sure he would reach his goal.

Chris Evans' Workout

The actor is definitely blessed by his genes of a skinny, lean body that doesn’t take up a lot of weight, be it muscle or fat mass. 

According to his PT, he would do tons of push-ups, but no pull-ups or deadlifts of any sort and had underdeveloped leg muscles. The Winter Soldier still hates leg days and doesn’t like hanging around the gym.

Golden Rules of Chris Evans’ Workout Worthy of Note-taking

Chris Evan’s workout doesn’t include a lot of gym machines. He mainly worked with his body and free weights.

In an interview for the Bodybuilder, he mentioned doing tons of weighted pull-ups, chin-ups, push-ups, and dips. Such a military routine for a soldier superhero. 

He shared many details in Men’s Health’s cover interview before the release of Captain America. 

Chris Evans’ workout would typically be two hours long. He would then have a cardio circuit or abs workouts as a finisher.

No wonder he also openly expressed he would sometimes look for any excuse to not show up.

The actor gained 5 kilograms, from 77kg to 82kg, and reduced his body fat mass from 12.5% to 8%.

Helping the Muscles to Bulk

His trainer shared that the most important thing for him was to ensure the bulking process went right.

He wanted Chris Evans’ muscle to get bigger and more powerful, while losing mostly fat mass without undergoing any health problem or injury.

For that, he used glutamine and BCAA to ensure the recovery of the damaged muscle tissues and avoid catabolism, the process of burning muscle mass for energy.

In his program, more than just aesthetics were involved.

Including Flexibility and Agility in Chris Evans’ Workout

Not only did he have to look proportionally ripped but also build the explosive power to perform the action scenes. That meant taking up combating and swimming as well as adding plyometric exercises.

In his many interviews, he expressed he particularly enjoyed the flipping, jumping, spinning bits in the gymnastics classes he took.

Fun fact, Chris Evans’ muscles were kept actively trained all throughout the movie because of his 6kg costume, helmet, and shield.

Chris Evans' Workout
This Photo by Unknown Author is licensed under CC BY-NC-ND

The Daily Program

According to Men’s HealthInsiderCoach Mag, and Superhero Jacked interviews, this is the ultimate Chris Evans’ workout.

Celebrity PT, Simon Waterson mixed compound, isolated and explosive exercises to train Chris Evan’s muscles for size, strength, endurance, and power.

Chris Evans’ workout routine is mainly heavy weight/low rep and includes training 1-2 muscles per session. He rests 60-120 seconds in between sets. 

The Ultimate Chris Evans’ Workout Routine

Monday: Leg Day

  • Barbell Squats – 3×6-8
  • Leg Press – 3×6-8
  • Barbell Lunge – 3×6-8
  • Hams curls – 3×6-8
  • Calf raises – 3×15

Tuesday: Back Day

  • Deadlifts – 3×6-8
  • Weighted Wide Grip Pull-Ups – 3×6-8
  • Barbell Rows – 3×6-8
  • Cable Rows – 3×6-8
  • Lat Pulldowns – 3×6-8

Wednesday: Chest Day

  • Weighted Dips – 3×6-8
  • Bench Press – 3×6-8
  • Inclined Bench Press – 3×6-8
  • Cable Flyers – 3×6-8
  • Incline Dumbbell Flyers – 3×6-8

Thursday: Arm Day

  • Weighted Chin Ups – 3×6-8
  • Hammer Curls – 3×6-8
  • Skull Crushers – 3×6-8
  • Dumbbell Bicep Curls – 3×6-8
  • Preacher Curls – 3×6-8
  • Triceps Overhead Extension – 3×6-8
Chris Evans Workout

Friday: Shoulders Day

  • Military Press – 3×15
  • Front Raises – 3×15
  • Lateral Raises – 3×15
  • Reverse shoulder fly – 3×15

Saturday: Rest Day

Sunday: Rest Day

Some Sundays, he would train the muscles he overlooked during the week or perform a cardio circuit for 15-20 minutes.

Things to Remember

Now that you know the specifics, you could give what we are calling the ‘Chris Evans’ Workout, a try for yourself. But we want to remind you, he was supervised and coached by top professionals.

He had a lot of people watching out for him so that he didn’t injury himself or have unrealistic expectations from the beginning.

So, you should do the same. Be realistic and if you can, work with someone to help you achieve your fitness goals.

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