Jacob Osborn

Chris Evans' Captain America Workout & Diet Plan | Man of Many

LIFESTYLE
Height: 6 foot
Weight: approximately 170-180 pounds
Age: 39 years old
Occupation: actor, director, producer

Who is Chris Evans?

If his non-superhero roles are anything to go by, the Captain America body doesn’t come naturally to Chris Evans. That’s not to say the man isn’t handsome or even muscular, but that he tends to sport a much leaner figure. It’s then no surprise that preparing for the role involves serious caloric intake. This represents a challenge for Evans, who’s confessed in interviews that he doesn’t enjoy the non-stop or heavy eating.

Chris Evans Diet and Nutrition Plan

When maximising the potential of his body, Chris Evans underwent a rigorous training regimen. Strength-building was key and trainer Simon Waterson implemented high-weight/low-rep sets of popular compound lifts. That included squats, deadlifts, incline bench presses, weighted dips, and chin-ups.

Chris Evans Workout Routine

  • Squats – 3 sets of 5 reps
  • Deadlifts – 3 sets of 5 reps
  • Jump squats – 2 sets of 12 reps
  • Box jumps – 2 sets of 10 reps
  • Lying leg curls – 2 sets of 12 reps
  • Standing machine calf raises – 2 sets of 15 reps
  • Day One: Lower Body

  • Military press – 3 sets of 5 reps
  • Incline dumbbell press – 3 sets of 5 reps
  • Pull-ups – 3 sets of 12 reps
  • Z press – 3 sets of 8 reps
  • Push-ups – 3 sets of 12 reps
  • Inverted rows – 3 sets of 12 reps
  • Day Two: Upper Body

  • Yoga or light cardio
  • Balance beam exercises
  • Ribbon twirling
  • Day Three: Rest and Recover

  • Trap bar deadlifts – 3 sets of 5 reps
  • Front squats – 3 sets of 5 reps
  • Leg press – 3 sets of 12 reps
  • Seated leg curls – 2 sets of 15 reps
  • Jumping lunges – 2 sets of 15 reps per leg
  • Seated calf raises – 2 sets of 15 reps
  • Day Four: Lower Body

  • Bent over rows – 3 sets of 5 reps
  • Incline bench press – 3 sets of 5 reps
  • Kneeling shoulder press – 3 sets of 5 reps
  • One-arm dumbbell row – 3 sets of 12 reps
  • Dips – 3 sets of 15 reps
  • Chin-ups – 3 sets of 15 reps
  • Day Five: Upper Body

  • Yoga or light cardio
  • Balance beam exercises
  • Ribbon twirling
  • Day Six: Rest and Recover

  • Planks – 3 sets at 30 seconds per set
  • Sit-ups – 3 sets of 15 reps
  • Bicycle crunches – 3 sets of 15 reps
  • Lying floor leg raises – 3 sets of 15 reps
  • Weighted crunches – 3 sets of 10 reps
  • Dumbbell curls – 2 sets of 10 reps
  • Overhead dumbbell extensions – 2 sets of 10 reps
  • Barbell curls – 2 sets of 10 reps
  • Skullcrushers – 2 sets of 10 reps
  • Day Seven: Arms and Abs

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