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
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.
[thrive_text_block color=”note” headline=”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.
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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.
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).

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).
Chris Evans Diet: Eating for an Avengers physique
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 Donald and Jacob below.


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.
I’m trying to drop weight and body fat, as I am 38, 192 with a body fat of 19.7%, but right now, I am not too sure of my calorie deficit. I’ve been using the apple watch, but I read that it also has a 27% error rate. It says I burn between 3,300-4,800 calories a day and if you adjust for error, that would be 2409-3504 a day. I know I am supposed to be 300-500 calories off, but I feel like I may be too much of a deficit some days, and possibly over on some days with the margin of error. I want to be around 170 with 12% body fat, what should I do?
aim for 2000 cals a day. That will work.
How do I get in contact with you for personal enquiries
So as a absolute beginner in work out…. I should right here right? cause i really want a body like chirs evans ( captain america) no matter how many days it takes………..
yes if you’re consistent and focus on getting stronger and eating enough
how do i know that i’m eating enough… would just fulfilling my hunger be enough…..?
also im a skinny person……
Hey Keith, so right now I want to gain muscle but I have fat covering it. Just to clarify, do you recommend losing the fat first or gaining the muscle, then losing the fat?
if you’re over 15% body fat, then lose fat.
I am a beginner and I just wanted to know can I get a body like Chris Evans and what must I eat and I should first get rid of the fat the build muscle because I think I am way over 15% body fat please help me keith
you should focus on losing fat.
I recommend checking out this post if you want a good overview on how to setup your diet – https://www.fitmole.org/create-perfect-diet-plan/
I am a beginner and I want to make body like Captain America ,my weight is 75, I am 16 yrs
Hey Keith,
You said if someones over 15% bodyfat they should lose the fat first. How about when i am exactly around 15% bodyfat? My main goal was allways to gain weight (i was 135 lbs, now 157 lbs. exercising for about 6 months ) I am skinny, just have some fat on belly and litte bit on lower back. Would you still recommend me to lose fat first or should i still focus on adding weight to build some muscle base?
i would still cut a bit. It’s easier to lean bulk when you’re leaner.
For a 15 year old skinny teen, how long will it take to see results of one follows ur workout plan strictly but eats more carbs and more protein?
Thank you
you’ll start seeing results in a few weeks but exactly what results vary.
How do I get in contact with you for personal enquiries
[email protected]
Can I do this workout while being in a calorie deficit
yes
Well I still look good if I do this workout and diet even though I am over 15 body fat
Depends, but that’s typically too much body fat for any guy to look “ripped”
Any suggestions for the older crowd? I am 51 and have never really “worked out” though I have a naturally athletic build (under the dad weight), probably enhanced in my youth from playing lots of sports as a kid. I’ve always wondered how ripped I could have been had I actually hit the weight room at any time in my life—now’s the time! Call it my swan song if you will, but I want to get as close as I can to looking like Captain America . . . optionally Thor, but definitely more than Bruce Banner 🙂
You can do any exercise younger people do. You just have to be extra mindful of your form.
can you send me a workout routine exactly like chris evans exept it is for a 13 year old without any equipment