Chris Evans Workout Routine for his Captain America Character

chris evans workout

It is no surprise that Chris Evans looked dead hot as Captain America in the Marvel movies. Fans cannot stop adoring him in the film.

However, if you look closely, it is the fitness that makes him look so attractive. So, what did he do to get into such shape? How did he manage to look so hot and do justice to the character bit by bit?

Well, if you are just as inquisitive as I am, let me take you through Chris Evan’s workout routine for his captain America character today. We bet; you won’t be able to get your eyes off it!

The ultimate Captain America routine

Whoever has watched Captain America has wanted that physique at some point. Well, it no longer feels like a dream now. This ultimate Captain America routine can work like a magic potion in helping you attain that hot body of your dreams.

All you have to do is follow the instructions carefully and stick to the routine. You will see the results cropping up soon.

Monday – Back
· Weighted pull-ups: 4 sets of 4-6 reps
· 1-arm dumbbell row: 2 sets of 4-6 reps
· Seated cable row (preferably with wide-grip): 3 sets of 6-8 reps
· Lat pull down – 3 sets of 8-10 reps
· Cable crunches – 3-4 sets of 10-12 reps

Tuesday – Chest
· Incline press: 4 sets of 4-6 reps
· Dumbbell bench press: 3 sets of 8 reps
· Cable crossover – 2 sets of 10-12 reps
· Face pulls- 3-4 sets of 8-10 reps

Wednesday – Rest
· Rest. Stretch. Do some soft tissue work. Optional cardio.

Thursday – Lower body
· Deadlift – 3 sets of 4-6 reps
· Lunges – 2 sets of 6-8 reps per leg
· Leg press – 3 sets of 10-12 reps
· Calf raises (seated or standing) – 5 sets of 10-15 reps
· Hyperextension – 3 sets of 10-12 reps
· Cable woodchoppers – 3 sets of 10-15 reps per side

Friday – Upper body
· Seated dumbbell press – 3 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 raises – 2 sets of 10-12 reps
· Barbell curl – 3-4 sets of 8-10 reps
· Overhead triceps rope extensions – 3-4 sets of 8-10 reps

Saturday – rest
· Rest. Stretch. Do some soft tissue work. Optional cardio

Sunday – rest
· Rest. Stretch. Do some soft tissue work. Optional cardio.

What do you need to do?

Becoming Captain America may be a lot of hard work. However, it will be worth it in the end. There are a few things you need to keep in mind to make it convenient for you. Such a thing will help you attain that body you have always wanted. Let us take a look!

  1. You need to build body mass- Building a muscle base is highly important. You know that this is one of the primary things that makes him look like a bombshell in the first place. Now, many people think that losing fat can help them look good. But that is not true. Losing weight but having muscles mean nothing. It is not going to make you healthy in the first place. SO, at least 25 pounds of muscle gain in the initial stages are perfect for you.
  2. You need to become lean- Now, we already know how lean Chris Evans is in Captain America. He has strong muscles but minimal body fat. That is what is most important to consider for yourself as well. So, make sure you cut down on your body fat and gain muscles accordingly. Around 10 to 12% of body fat is all that you should have. That is the proportion even Chris Evans had for the film.
  3. Focus on the proportions- Chris Evans focused immensely on workout variations to do what he does best. SO, he was able to build a handsome physique in minimal time. So, if you plan on squatting every day, that is not going to be enough. You require other exercises also to work out your body and make you look like him.

Captain America’s diet plan was everything.

Now, we all know that for those muscles, calories are crucial. Apart from that, a generous amount of protein is also significant. So, make sure you focus on those well and never skip meals. Also, draw focus on taking multivitamins to boost your physique.

Frequently Asked Questions

  1. Does this exercise routine work?
    Yes, it has always worked well.
  2. How long does it take to acquire that body?
    As long as it takes for you to follow the plan efficiently.
  3. Is fish oil good for overall health?
    Yes, it is.