Chris Evans Workout and Diet Plan(2020): Train Like Captain America

Captain America leader of Avengers. We all love him and how we can forget the fight between him and Thanos.

Captain America Workout


You want a body like Chris Evans. But you don’t know how to achieve this type of physique.

I will not suggest you freeze yourself for 70 years, or you need any super serum to achieve this physique.

In this article, I will share with you Chris Evans Workout routine and his diet plan and a few supplements that he takes daily for his workout.

Chris has the body what most men and women believe is the ideal physique for male.

I think Chris Evans was born to be Captain America

Chris Evans Stats

Height: 6 ft

Weight: Approx(184-190) Pound

Age: 38 Years

Birthday: 13 June 1981

Born In:  Boston, Massachusetts, United States

Workout Principles

To stand in front of Hulk, Iron Man, Captain Marvel, and Thor, you have to add size in your body.

  For this Evans, spend months of hard graft in the gym and follow a strict high protein diet and add around 30 pounds of muscle mass.

Also Read: Dorian Yates Workout Routine

Below are the few rules Chris Evans follows to get this size is.

Supersizing A Superhero

 To get the desired physique like Superhero, Chris Evans have to add size into his frame.

Evans spends many arduous months, adding size into his physique and perform a variety of different compound exercises.

His training regimen was based on a heavyweight with Low Rep set with some compound lifts like Deadlift, Overhead Press, Chin Up, Push Up, Shoulder Press.

Chris Evans Workout

According to Chris interview, his workout was very balanced, He hit every muscle group and destroy it within one or two hours.

He performs exercises with different angles and grip and performs kneeling shoulder press to incorporate abs.

He performs free weight stuffs with bodyweight exercises and performs lots of push up, pull up.

He did some gymnastic classes; the aim was keeping his heartbeat high through the workout.

No to Cardio

Captain America always performs lots of fighting scenes, chase, lots of explosions, and lots of running.

So, he replaced cardio with circuits. If he performs cardio, then there is a chance of muscle loss.

According to Chris, the Cardio training comes from doing the circuits are much more effective.

Chris Evans Workout Routine

Chris Evans perform mainly compound and bodyweight exercises. He plans his workout around compound lifts with lower reps.

Note: This workout is mainly for those who want to gain size, If you want to loose fat then follow a fat loss plan.

Here is the Chris Evans Workout Routine:

Monday: Back

On this day, Chris perform 5 exercises around 6-12 reps

Tuesday: Chest

On Tuesday, he target his chest with 4 different exercises

Wednesday: Rest

This day will be a rest day for Chris, or he performs some form of foam rolling and stretch, and cardio is optional.

Thursday: Lower Body

On Thursday, Chris performs a lower body workout. For Compound lift, he sticks with 6 to 8 reps and 10-12 reps for Isolation Exercises.

Friday: Upper Body

On Friday, He performs an upper body workout with 7 different exercises and compound exercise rep range around 6-8 and 10-12 for isolation.

Saturday: Rest

Saturday will be a rest day, or you can perform some massage with a foam roller, or cardio is optional.

Sunday: Rest

Saturday will be a rest day, or you can perform some massage with a foam roller, or cardio is optional.

Chris Evans Nutrition Plan

As we all know, Evans is naturally lean, and he packed 30 pounds of muscle. To bulk up, he follows an approx 3500 calorie diet plan.

He consumes around 2gm of protein per pound of body weight, in which he eats mostly chicken and followed by a protein shake.

Chris consumes a limited amount of fat like olive oil and nuts. For carbs, he consumes oatmeal, brown rice, and mostly Low GI Carb.

” If you want to gain muscle then consume more calories around 500 from your maintenance calories”

Here is Captain America Diet Plan


Chicken Sausage Frittata

  • 1 Chicken Sausage
  • 6 Egg Whites
  • 1 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 5 dry basil leaves
  • 1 clove garlic

Morning Snack

Protein Shake with 5gm BCAA


Tuna Burger and Salad

  • 1 Can Chunk Tuna
  • 2 Egg Whites
  • 1 Cup Dry Oats
  • 1 tbsp Olive Oil
  • 2 cups Romaine lettuce
  • 1 Tbsp Garlic Powder
  • 1 Cup Vegetables

Pre Workout

Apple with almonds

Post Workout

Protein Shake with 5gm BCAA


Chicken and Peppers with Brown Rice

  • 12 oz Chicken Breast
  • 1 tbsp Olive Oil
  • 1 Cup Brown Rice
  • 1 Large Bell Pepper
  • 1 tbsp Corn Starch
  • 1 tbsp salt and pepper
  • 1 cup low sodium chicken broth
  • 1 clove garlic


Chris Evans is one of the best actors in the film industry, and he workout hard to get the desired physique for Captain America.

Evans influence lots of guys for his hard work and from his physique.

I hope, You learned something new about Chris Evans workout routine and diet plan.

Hope you like my article, please share your view and if you have a question. Leave a Comment Below.

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