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 362 comments
sreerag cj - June 23, 2016

iam 21 year old
height 5’5
weight 70 kg
i have a loosy body
I worked a loat
but muscle is not exposed
muscle is still inside I can feel it when I touching
what I do to exposed my muscle & to get lean body
any suggestions?

Nick - June 20, 2016

Hey. hope you can get back to me.

I’m a small guy. In that, I’m only about 130lbs, (I’m 5’10). But I don’t necessarily ‘look’ small. You can’t see my ribs, for example. My bone structure is just very slender. But I do have a problem with metabolism. I want to try this routine when I get back from travelling in a few weeks time but my metabolism is something I’ve never been able to beat on previous routines. To give you an insight, I’m currently in America and have been for 3 months, eating fast food 3 or 4 times daily and I haven’t put anything on in the slightest. I’m going to need a killer diet to get on top of this because I haven’t been able to work past it in the past and even $30 of American fast food a day isn’t doing it. There are hard gainers but I appear to be right on the top end of the metabolatory bell curve.

Can you help?

    Keith - June 21, 2016

    Eating fast food doesn’t automatically equal weight gain. You need to start tracking how much you eat and keep adding if you’re not gaining, not just assume fast food equals more weight.

Simon powell - June 5, 2016

tried many diets without success so will give this diet and exercise routine a good go to see how I get on, have been doing this for a few weeks now with great results thanks very much.

Nick - June 4, 2016

I am 17 and weigh around 120. I am 5’7″. I was to bulk up this summer and get stronger but i am having a tough time finding the right workout routine and diet. I have just been doing push ups and sit ups. Though i look more “toned” it still looks like crap cause i’m really skinny. You got any ideas on what i could do?

Scott Hughes - May 23, 2016

Hi I’m an 18 yr old 5,10″ guy and currently weigh around 158 lbs. I was wondering in order to get a physique like this, would I need to cut or bulk first? I am quite muscular as it is and sit at around 13% body fat but want to achieve this type of body. How much should I eat each day? And also how long will it take to achieve this type of body with this plan? And another thing is I eat very clean all of the time so in order to bulk would I just add more calories to that and would that still make me gain a layer of fat or not? I also want to try and maximise muscle gain without gaining too much fat and gain a layer of fat over my abs which I then have to spend months burning off. Any response will be much appreciated, thank you!

Jerod - May 22, 2016

Some of these exercises are isolating and some are compounding. For the biggest results in the shortest amount of time (I know, I know…) would you recommend focusing more on compounding than isolating?

    Keith - May 22, 2016

    if you’re truly short on time, then yes, focusing on compounds would be best.

Dave - May 19, 2016

No way is he 180. He has no legs or back. Bloody curl bro.

    Keith - May 19, 2016

    if that’s what a bloody curl bro looks like, sign 1 billion guys up.

Matthew - May 7, 2016

Can Bodybeast get me results for a captain America physique

Cock Smith - May 5, 2016

Who gives a shit

    Keith - May 5, 2016

    Apparently you, Mr. Cock, for spending time writing this absolutely delightful comment.

Spencer - April 21, 2016

I was spec ops in the Navy and I find these recommendations to be very sound, very reasonable. I’ve been out of the gym for about 10 years. I looked at myself the mirror in December and immediately got a gym membership. I’m in my 40s now which means my workout much change with my metabolism. In my fourties, the only thing I might add is that I can’t pick a certain muscle group and work it like I used to. I workout now like I’m loading hay into a truck. A little bit of everything every two days. Some cardio on those days and heavy cardio on my down days. In only a few months I’ve bulked up and I can see my ab muscles again….If you’re 40, imagine you’re lifting, pushing, pulling on a farm. If you break down one muscle group too far you will have a longer recovery time.


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