Captain America Workout

Captain America Workout

Captain America Workout is some elite stuff. Unlike other Hollywood stars who focus a lot on volume training, Chris’ trainer made him use lower repetitions with heavier weights to help him trigger a muscle-building response.

Evans replaced cardio exercises with circuits because he did not want to lose weight. Circuits helped him building muscle mass. Evan’s liked to workout using bodyweight.

Captain America Workout Schedule:


Monday – Back

Weighted pull-ups4 sets of 4-6 reps
1-arm dumbbell row2 sets of 4-6 reps
Seated cable row (preferably with wide-grip)3 sets of 6-8 reps
Cable crunches 3-4 sets of 10-12 reps

Tuesday – Chest

Incline press4 sets of 4-6 reps
Dumbbell bench press3 sets of 8 reps
Cable crossover 2 sets of 10-12 reps
Face pulls3-4 sets of 8-10 reps

Wednesday – Rest

Rest. StretchDo some soft tissue work

Thursday – Lower body

Deadlift 3 sets of 4-6 reps
Lunges 2 sets of 6-8 reps per leg
Leg press3 sets of 10-12 reps
Calf raise5 sets of 10-15 reps
Hyperextension 3 sets of 10-12 reps
Cable woodchoppers3 sets of 10-15 reps per side

Friday – Upper body

Seated dumbbell press3 sets of 6-8 reps
Weighted pull-ups 3 x 6-8 reps
Cable crossover 3 sets of 10-12 reps
Side delt raises 3 sets of 10-12 reps
Rear delt raises2 sets of 10-12 reps
Barbell curl 3-4 sets of 8-10 reps
Overhead tricep rope extensions3-4 sets of 8-10 reps

Saturday – rest


Sunday – rest


Captain America Workout Routine:

Chris Evans, also known as Captain America transformed himself in a way that people can only dream of. It was sheer hard work by Evans. Chris Evans Workout starts with a plyometric circuit. In this training, you’ve to do 4-5 exercises in a row, without taking any rest whatsoever. This gets your heart pounding so that you’re in a fat-burning zone while strength training.

When you’ve got Marvel casting beside you on set you’ve to motivate yourself to keep your physique intact.

Captain America Workout routine

Normally, Chris Evans’s workout was brutal and you will be sweating while you are reading it. This is not a workout for you if your fitness levels are really low. You have to start with some basic fitness to maintain your body weight goal, you have to decide whether you want to put weight or lose some. This article is all about Evans’ hard work and dedication. That does not mean that you just put your cellphone aside and start lifting weights like a maniac. Chris’ fitness levels were really good before he started working on his physique. The exercises were mostly focused on compound lifts and plenty of exercises that took advantage of Chris’s bodyweight. Compound exercises target multiple muscles maximizing the growth of hormone levels. Eventually, helping you achieve the bodyweight you want. Chris’ exercises were programmed in a way to put on lean muscle quickly, which required sets with lesser reps of heavy weightlifting.

Captain America Workout Shirt:

Every Army starts with one man, Captain are you that one man?

Captain America Workout shirt

Captain America Workout and Diet:


Captain America Workout



Bowl of porridge with dark berries and walnuts
Morning snack
Protein shake and 5g BCAA
Pre-workout snack
Apple with almonds
Post-workout snack
Protein shake and 5g BCAA
20min later
Chicken salad with brown basmati rice
Afternoon snack
Protein shake
Lean protein, usually fish, beef, and chicken, with vegetables.


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