Chris Evans Workout Routine And Diet For Captain America Civil War

438 Comments | Celebrity Workouts

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 0.8 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 nothing but doughnuts and beer.

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 X12 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 X12.

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.

erick - September 17, 2017

is it good to my body if my workout like this

mon : chest
tue : back
wed : off
thur: upper body
fri : lower body
sat : upper body
sun : off

Aldo - September 9, 2017

I have a question the workout plan rest days can I alternate it like make my rest days friday saturday and sunday or is it best how it is also you said its good to build a foundation of muscle for me I have built up muscle but should I build more with this plan and keep going or do something else?

    Keith - September 10, 2017

    Just follow the plan as laid out.

      Aldo - September 15, 2017

      So I have a follow up im not really fat or skinny I would say I got some bell chub nothing too much and I havw built up muscle over the months I have trained but should I jump into this worlout plan how I am to build up my body or should I do something else before I contimie on with this plan

        Aldo - September 15, 2017

        This is also a last question I asked before if I could alternate the days because I have a part time over night job on friday and saturday so I thought if I worked out on friday that I wouldnt get enough rest or itll do damage to my body since my weeka a bit different from the average or I dont know if it matters at all I hope you can clarify that for me that I worl out with thw plan how it is or alternate to switching thw rest day from wednesday to friday since I work friday and saturday night I just want to get the most out of this plan that I want to try and stay safe and healthy as well please and thank you Keith

DranZz - August 22, 2017

Hi Keith! Greetings from Philippines.
I’m 17 years old, turning 18 this coming 24th of August. I have a little problem with my lower belly. I’ve been in the gym since January this year and I’ve seen a lot of improvements in my body already. Even my friends could tell that I looked a little bit bulked. Since I started my gym, I only take Amino supplements so I can have at least muscle recovery and enough protein to boost my gym performance at this young age. I’ll be also turning from Amino acids to creatine and protein shakes when I get 18 and my height is 5’9, weight is 143lbs. Here’s my problem. I can’t loosen the fats in my lower belly and at the same time my love handles. I’ve been doing a lot of sit-ups and compound workouts to shred this part but I’ve never seen any improvements. My upper ab is about to get ripped because I’ve burned some of my fats in there but the main problem is the below level. Another thing is that, is it okay for me to take up creatine and protein shakes when I get 18? Will it also shred some parts of my lower belly?

I just want to look good because one year from now I’ll be graduating from College and I’ve got a competition to attend to. Thanks in advance.

    Keith - August 22, 2017

    Lower belly fat is typically the last part guys lose fat. A lot of the time, it’s just being consistent to lose those last 5-10 pounds.

CJ - August 21, 2017

Hey Keith! As a 17 year old soccer player I’ve come to grow a good amount of toned muscle in my lower body but naturally I have a skinny frame, meaning I have skinny arms which is disproportional and looks awkward when compared. I want the same build as Chris but my stomach also does have some fat. I’m not sure which step I should take first; building up my upper body strength or loosing my stomach fat?

    Keith - August 21, 2017

    depends how much fat you have…but like you said, you’re naturally skinny so you can just start lifting weights like normal.

Tim - August 20, 2017

Hi Keith. I’m a 6’2, 225lb guy. Wouldn’t be able to guess my weight, unless I told you. I’m trying to get a more noticeable physique, but not huge. I’ve been grinding in the gym for 5 of the last 7 months, and personally I’m seeing minimal results. I need to know what I can do, to get my arms, lats, and traps poppin. Thanks in advance man

    Keith - August 21, 2017

    Hard to say exactly why you aren’t getting results. Too many variables in play….

    But the basic gist is to eat less to lose weight and consistently get stronger to build muscle. If your arms are lagging then you’re probably not consistently doing more work.

    I also have my superherox12 program that gives you everything you need to get in shape.

Rob - August 12, 2017

Hi Keith, I’m currently doing a 6 day Push Pull Legs split where I do Monday-Push, Tues-Pull, Wed-Legs then repeat with Sundays off. My volume is 6-12 reps, 15 sets a workout. I noticed your routine is strength/size with lower volume. Do you think switching to your routine would be better? Is there any reason you didn’t include squats in your program? Also, I’m 26 years old 5’10 170lbs and don’t know whether to bulk or cut. I’ve been training for 3 1/2 years. Your advice would be great. Thank you.

Gill - August 12, 2017

Im 150 at 6ft 1 at the age of 16. Im the typical scrawny guy. But lately ive been building muscle with a moderate diet, not heavy. Lots of vegetables, whole wheat beans, milk. Im only vegetarian. I have a layer of fat ontop of every muscle. So it’s not toned. Unless i flex my muscles, i cant see much definition except the fat that kind of sits on the muscle. What’s a way that i can keep thr intake level high for musvle mass building but remove the subcateous fat?

    Keith - August 13, 2017

    Losing fat is a matter of eating less than you burn. So you need to start tracking how much you eat and make sure you’re in a calorie deficit.

    I recommend checking out this post if you want a good overview on how to setup your diet – http://www.fitmole.org/create-perfect-diet-plan/

Dylan - July 25, 2017

So I’m a fairly big guy, for 18, and I’ve been working out for nearly two years now consistently, hard, and every day. I pretty much want to find a workout that as you said will give me the v-taper that Chris has, as right now I still have a football player body and kind of look like a box, a muscular one, but still a box. My only question is that, given my size already and the fact that I mainly just wanna grow my shoulders more, keep the muscle I have right now, and cut around my waist and abs to get the v, is the volume of this workout enough, or could I add to it?
It just seems more like a beginner workout just with respect to the volume and lack of variation in angles and grip I’ve heard Evans talk about using, so I was wondering if I could/should train twice a day with this and another similar program?

    Keith - July 26, 2017

    if you already have the size, then you should just focus on losing fat and maintaining strength with your current routine.

chris - July 10, 2017

Cable Woodchoppers for lower body?
Face Pulls for chest?

    Keith - July 10, 2017

    Uh no.

    Woodchoppers are for your abs. Face pulls are mainly for rear delts (shoulders).

tapas - July 7, 2017

Not too skinny,not overly muscular,just right it is true but routine is very difficult

Reilly - June 24, 2017

No way is Chris Evans only about 180. Not at 6 feet. His normal weight according to a couple of websites is about 194-200 lbs. Since he did put on about 20 lbs to play Captain America, he probably started at 180. But that would look more like his skinny alter ego Steve Rogers before the transformation.

Awan - May 20, 2017

Hi Sir,what do you mean in Law#1.To become Lean?

James - May 11, 2017

I feel like working your chest or back or whatever only twice a week isn’t very beneficial. I went to a school and graduated as a personal fitness trainer, and I was taught your muscles only need a minimum of 24 hours of rest. so once I tore ligaments in my ankle there wasn’t much I could do with my leg workouts no more. so I worked my back, chest. shoulders, triceps, and biceps every day, did 2 to 3 workouts each muscle group and got pretty massive. so this whole “you need at least 48 hours of rest” I feel is BS.

    Keith - May 12, 2017

    Depends on volume and training experience. But to say you MUST train a muscle X amount of times is not true.

Jesse lynn - April 24, 2017

So I have heard that if u do this workout out and u gain abs and then eat a couple of things out side of the diet u will lose ur abs and the magority of the muscle gained from this. This is not true is it because I have been doing this for two months now and don’t want to be doing it just to eat a few things and lose everything gained from it . Another note I really like this workout out and I have gained pounds of muscle from this.

    Keith - April 24, 2017

    Not true. Eating some “bad foods” won’t ruin you if it’s not a consistent thing.

Jay - March 13, 2017

I love that I found this article. Im going to start your weekday workout routine. My only question is when and would I have to do any ab workouts?

    Keith - March 14, 2017

    you can add some in if you want but no need to go crazy.


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