Chris Evans | Captain America Workout and Nutrition Plan

Evans chris transformed his physique to play superhero Captain America in the summer’s blockbuster movie. Here’s how he did it.

Chris Evans has starred in several blockbuster films including  Fantastic Four, The Avengers, Captain America and most recently The Winter Solder. Most of his career as an actor Chris had maintained a muscular and lean body, but like all action movie actors he works harder to enhance his physique leading up to filming.

Chris Evans’s workout consists of a heavy split routine, this is when you train one body part each day of the week.

As you will see “most” of the routine is done with free weights, so it would be possible to do this routine at home if you have the equipment. Barbells, Dumbbells, Bench (with leg extension bar)  & Ezy bar.

If you are unfamiliar with the exercises outlined be sure to do your homework before starting to ensure you are performing all exercises correctly. Personally I recommend the MI40 Program as it has videos that show you exactly how to lift to maximize muscle gains, the program is also great.

Captain America's Training Plan

Chris Evans's legs/back workout

‘Pick a body part and hit it hard,’ 
says Waterson, ‘then give it 
time and nutrients to recover: 
fatigue, feed then leave – it’s really that simple.’ Perform one warm-up set for each exercise, then do three 
sets of six to eight reps at your eight-rep max.
 
1 Barbell Squat
2 Lunge
3 Leg press
4 Calf raise
5 Hamstring curl                                                                                                                             6 Deadlift

Chris Evans's Chest/Shoulders workout

Shoulder Press  : 2 sets of 5 reps

Incline Bench Press : : 2 sets of 5 reps

Kettlebell Thruster : 2 sets of 5 reps

Incline Close-Grip Bench Press (shown flat) : 2 sets of 5 reps

Incline Push-Up : 2 sets of 5 reps

Kneeling Shoulder Press (shown standing) : 2 sets of 5 reps

Weighted Push-up (plate on back) : 2 sets of 5 reps

Chris Evans's Biceps/Triceps workout

Weighted Bench Dips : 3 sets of 8 reps
One-Arm Kettlebell Row : 3 sets of 8 reps
Incline Hammer Curl : 3 sets of 8 reps
Overhead Cable Curl : 3 sets of 8 reps
Incline Inner Biceps Curl : 3 sets of 8 reps
EZ-Bar Curl : 3 sets of 8 reps

Captain America's nutrition plan

Breakfast 
.dark berries and walnuts & Bowl of porridge 
.Morning snack 
.Protein shake and 5g BCAA
.Pre-workout snack
.Apple with almonds
.Post-workout snack.5g BCAA and Protein shake
20min later                                                                                                                                 .Chicken salad and brown basmati rice
.Protein shake                                                                                                                           .Afternoon snack                                                                                                                               Dinner                                                                                                                                           .such as fish, Lean protein, No starchy carbs, chicken or beef, & vegetables.