Chris Evans Workout Routine And Diet For Captain America Civil War

Alright so let’s cut to the chase:

Chris Evans is Captain America.

He has what a lot of men (and women) believe is the ideal male physique.

Not too skinny, not overly muscular, just right.

Chris Evans plays a fantastic Captain America and part of the reason he does such a great job is because of his physique.

Would you believe Chris Evan’s portrayal is he was a scrawny 150 pound weakling?

Don’t think so.

At 6 feet tall, Chris Evans probably weighs in around 180 at approx. 10% body fat.

This is just an estimate since he never officially stated his weight and all I have to go by are his pictures.

So how do you build superhero levels of muscle like Chris Evans?

Well  before I show you how to tackle the Chris Evans workout routine, there are a few critical “laws” you need to understand:

Superhero Law #1: To be Captain America, you must be lean

Chris Evans body

Like I said before, he is likely around 10-12% body fat.

So it doesn’t matter if you have a lot of muscle…if you don’t lose the fat, it’s not very impressive.

If you’re a skinny guy, go on a bulk and focus on building muscle then lose the fat.

If you’re on the heavier side, lose the fat first then build focus on building muscle.

In this interview Evans stated that he trained almost every day for hours at a time.

But don’t worry, you don’t have to put yourself through this since most celebrities tend to go to extremes when it comes to training. I’m going to show you a way to workout below that doesn’t require more than 4 hours per week.

Getting to 10% body fat is not as hard as you probably think it is

Despite what most guys think, getting to 10-12% isn’t as lean as you probably think.   Most fitness models sit in at the low single digit body fat, so 10-12% is something you can easily maintain year round if you want to.

Now I’m not saying it’s a walk in the park, otherwise every dude out there would look like Evans, but it’s not as impossible as guys think either.

But with that being said…make sure you follow the next law as well.

Superhero Law #2: You must build your base (of muscle)


As important as being lean is, it’s not everything.

I can’t tell you how many emails I get from 14-20 year olds asking me how to get ripped when they haven’t even built a up a decent amount of muscle.

I get these 16 year olds who are still in puberty asking me how they can look like Chris Evans in 3 months.

Absolute craziness.

Here’s the real dirty truth:

You will not like Chris Evans or build a respectable physique until you build a solid base of muscle.

By “base” I mean a strong foundation of muscle.

You can't look like Captain America without building a solid base of muscle first. Learn how here: Click to Tweet

If you just focus on losing fat and have no muscle, then you’ll have nothing underneath all that fat to show for it.

You’ll just end up looking like a smaller version of yourself.

In fact, it will likely take you a few years before you even look anything like Chris Evans.

As as beginner, you can typically gain up to 25 pounds of lean muscle in your first year of training.

Only after then should you decide to start cutting some fat.

Superhero Law #3: Proportions are king

Chris Evans’s workout focuses a lot on building the elusive V-taper where your back tapers down into your waist in a ‘V’ shape. This is the most physically impressive shape that a man can achieve.

Plus, women love men with wide shoulders and a lean waist.

The problem a lot of guys who lift have is that they fall for the hardcore bodybuilder/powerlifter scene where everything must be about squats and deadlifts.

While I have nothing against these movements, if you put all your energy into something like squats, all that’s going to lead to is a large lower body and giant ass.

I’m definitely not saying you should skip leg day, but if you want to exude the power of a true superhero physique you need to put a heavy focus on body parts that give the most visual impact (i.e. your shoulders).

Winter Solider workout diet

Focus on growing your shoulders for that badass superhero body.

The centuries old “golden ratio” has shown that men with shoulders that are 1.61x larger than their waist to be most attractive.

I cover more about it in this article here.

Chris Evans workout to build a “Captain America” physique

Note: This is primarily a workout to gain muscle (which should be your primary goal if you want a superhero body). If fat loss is your goal, then focus on losing fat first before doing this workout. 

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 (see below).

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 raise (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 tricep rope extensions – 3-4 sets of 8-10 reps
Saturday – rest

  • Rest. Stretch. Do some soft tissue work. Optional cardio (see below).
Sunday – rest

  • Rest. Stretch. Do some soft tissue work. Optional cardio (see below).
Optional cardio: On your off days, you have the option of doing 30 minutes of low-intensity cardio to help keep fat gains at bay. This can be done on the treadmill in the form of walking at an incline. The cardio is completely optional. Also I don’t recommend HIIT at first especially for beginners since it could potentially impair recovery abilities.

Chris Evans diet: Eating for an Avengers physique

Chris Evans diet plan

Since your main focus is to gain muscle, you need to consume more calories…500 over your maintenance amount (which comes out to 16-18x your bodyweight in pounds).

If your goal is fat loss, then I like to start at a daily calorie intake of 10-12x your bodyweight in pounds.

This is a good baseline but you may need to adjust up or down depending on how your body responds.

You also need more protein…aim for a 0.7 grams per pound of bodyweight minimum.

Also be sure to cover your bases…meaning take a multivitamin to make sure you’re not deficient in nutrients and take some fish oil for overall health.

Nothing complicated.

Just make sure you get enough calories, protein, and don’t stuff your face with junk.

If you want a more detailed guide on how to setup your diet, be sure to check out this 7-step guide on creating your perfect lifestyle diet. 

The EXACT Blueprint to help you get a body like Chris Evans

Like I said before, getting a body like Chris Evans (Captain America) isn’t just about being lean.

It’s also making sure you have a sufficient amount of muscle underneath and making sure your body proportions are in check.

Evans has a perfectly lean, muscular, and athletic body.

My full course, Superhero Shredding 2.0 was designed with exactly this in mind.

Not only will it help you lose fat and build muscle, but it will help you build near superhuman levels of strength.

I’ve personally used the program to work up to a 140 pound weighted chin up for 5 reps.

And not only did it help me transform my own body but it has helped countless others including Tom (pic below) who got absolutely ripped in 90 days using Superhero Shredding 2.0

As always guys, I’m here to help so drop any comments or questions you have on Chris Evans’ workout and how you can build a body like him in the section below.

  • Keith
  • Updated June 14, 2016
Click Here to Leave a Comment Below 393 comments
Sean Gumm - October 11, 2016

Hi, there. I have a home power rack, but I don’t have cables. What can I exchange for the cable exercises?

    Keith - October 16, 2016

    For ex, if you can’t do barbell rows, do cable rows.

Cameron - October 4, 2016

Hi, My names Cameron Parry and I’ve just got a question to ask you about my current workout.

Monday and Thursday – Chest and back

Tuesday and Friday – Shoulders and arms

Wednesday – legs

Saturday – play rugby

Sunday – total rest

Week 1 – 5 reps on the first day and 6 reps on the second day

Week 2 – 7 reps on the first day and 8 reps on the second day

Week 3 – 9 reps on the first day and 10 reps on the second day

Week 4 – 11 reps on the first day and 12 reps on the second day

After reaching 12 reps, I would go back to doing 5 reps again but 5kg would be added to the bar/machine and then the cycle would begin again leading up to me lifting 5kg more each month. I was just wondering if you believe this workout will work get me stronger each month of not.


    Keith - October 4, 2016

    Sorry this is too vague for me to answer. Not sure what you mean by “5 reps on the first day and 6 reps on the second day.”

    If you’re a beginner and training a muscle 2 days in a row, I don’t recommend that.

      Cameron - October 5, 2016

      Basically, on a Monday for chest I would do 5 reps and then Thursday I would do 6 reps, then Monday I would go up to 7, then Thursday to 8 etc until I get to 12 then I would increase the weight and start again. Would this improve my srength

San - September 7, 2016

I follow reverse pyramid weight lifting. So in chris evans workout for barbel curls and other workouts I do less rep with heavy weights and the final sets with more rep and smaller weights. Is my approach right and useful for hypertrophy as intended??

Mike - September 4, 2016

Keith is it really going to take TWO YEARS to look like Chris Evans? Is there any way to speed that up. Two years seems unrealistic to me.

    Keith - September 5, 2016

    To build up to his level of muscularity? Yes, years.

    But my best advice is to not focus on wanting to look like him. Focus on improving yourself and be grateful for any small improvements you get over time.

DIVYANSH kalia - August 20, 2016

I m 17 YEARS old and have good PHYSIQUÈ and weighting 90kgs WITH 5.9feet height I need training for building PHYSIQUÈ from your good self PLS. Advise

Nick - August 9, 2016

Why that little bit of sets with some of the exercises just out of curiosity?

Jeff - August 2, 2016

Hello keith, i really like this routine i just have two questions, can i replace lunges with back squats? I’ll still do two sets of 6-8 reps of course, i love squatting and Giving it up all togheter is hard lol also is it okay to rest 2 minutes When Working in the 6-8 Rep range?

James - July 20, 2016

This may sound dumb, but will these workouts also improve strength? I mean, I’m all down to be looking like chris but if it’s all just for show… also what workouts do you recommend for stronger forearms?

    Keith - July 20, 2016

    Any workout that has you progressing increases strength.

Anthony - July 17, 2016

“Take fish oil for overall health” what?? I’m not sure what gyms you’ve been to but don’t see most guys doing squats and dead lifts and not enough upper body. In fact, it’s the complete opposite. Also adding pounds to the lower body helps build a larger upper body more naturally. Squats can also increase production of anabolic hormones, as well as dead lifts. Working out the larger muscles is what actually helps increase testosterone. Also all these young kids close to their 20s already have a huge advantage, bigger than your God Chris Evans. They have very high testosterone levels already and can actually put weight on and build more muscle mass faster than Chris Evans. Your comment about it taking “a few years to look like Chris Evans” is really off, unless you’re specifically talking about dudes overweight. Some of your info is good but honestly some of it just wrong. I’ve been training all my life and have a bachelor’s degree in physical education and I’m half way to another bachelor’s degree in electrical engineering. I’m not here to be a dick but just honest. I’m not sure if you were just trying to simplify things because I guess most of your info is OK for beginners but at the same time it can point them in the wrong direction too. There’s better stuff than fish oil, these days, for overall health.

    Keith - July 17, 2016

    Well you seem a bit angry, buddy.

    Let me clarify my points:

    – “Take fish oil for overall health.” Yes a very generalized statement. Most people would benefit with supplementing with fish oil to help counteract the abnormally large amount of Omega6s most people get. Then again this isn’t what’s going to make or break anything for most guys.
    – “Also adding pounds to the lower body helps build a larger upper body more naturally.” Not true. If you’re getting stronger at squats, that simply doesn’t help you build a bigger chest or bigger arms.
    – Your comment about it taking “a few years to look like Chris Evans” is really off…show me a guy who has done it in 3 months from ground zero and I’ll shut up.
    – “I’m half way to another bachelor’s degree in electrical engineering”…..what in the name of anything does this have to do with anything.


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