Chris Evans Workout Routine And Diet For Captain America Civil War - FitMole
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Chris Evans Workout Routine And Diet For Captain America Civil War

494 Comments | Celebrity Workouts

chris evans workout routine 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)

evans

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).

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 Donald and Jacob below.

Donald’s 8 month transformation

 

Jacob’s 4 month transformation

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.

Tom - May 21, 2018

I meant to say, I’m 6ft in height.

Reply
Amer Saad - May 21, 2018

Hey man for how long I should train in this program?

Reply
Erik - May 22, 2018

Hi Keith, great article. Just a few questions. I’m 45 and weigh 220 lbs now. I want to get down to 210lbs. I lnow I have to do a lot of cardio but I don’t want to burn muscle.

1. Can i still follow this workout plan you have here and mix it with cardio other days to drop those pounds?

2. Can I still eat 5 or 6 meals a day but healthy food and drop those 10 pounds or do Inhave to eat as little as possible?

Thanks!

Reply
    Keith - May 23, 2018

    1. Yes, 10 pounds is not much to lose.
    2. Yes but 5-6 meals is not necessary. If you want to eat fewer meals, that’s fine, just make sure your overall calories are in check.

    Reply
Dylan - May 24, 2018

hi, im 19 years old, i want to be look like captain america 🙂 can you help me for this workout routine? my body have the same shape of Chris Evan but i dont have much muscles, im getting more fats becoz of eating, how to do lean physique? and how to maintain the body and fats?

Reply
Brandon - May 25, 2018

Hey Keith,

Since age 16 I’ve had a 30″ waiste and I’ve always been a really thin build. I’m 5’10” and weigh 133. I’ve only been able to reach 144 as a max weight once. Any tips for a naturally thin guy to bulk? My body seems to laugh off everything I’ve ever thrown at it.

Reply
    Keith - May 25, 2018

    are you eating enough? That’s the biggest question you need to ask yourself.

    Reply
sarath.s - May 26, 2018

to burn the above mentioned calorie how far should I run daily……Without gym workout i want to loose fat frst….

Reply
    Keith - May 26, 2018

    what above mentioned calorie?

    Reply
      Sarath - May 26, 2018

      I mean fat….now i am about 25 percent how to reduce to 10 is it possible through running.if yes how should i run …..

      Reply
        Keith - May 27, 2018

        I wouldnt recommend running as the only thing you do to lose weight. If you really want to lose weight, focus on your diet.

        Reply
Carl - June 17, 2018

Good Day Keith! I’m 21 years old, 25% BF, 220 pounds, and I can’t even do one single chin up or pull up. Should I follow your workout plan or should I focus on fat loss?

Reply
    Keith - June 17, 2018

    u can do both!

    If you cant do pullups, do lat pulldowns instead. Pull ups will get easier as your strengthen your back and lose some weight.

    Reply
Ari - June 28, 2018

How close is this to Chris’s original routine? Would you say this routine will somewhat resemble his physique?

Reply
    Keith - June 29, 2018

    It’s “close” in the sense that he likely did a lot of the same exercises.

    The whole “get a body that looks like XXX celebrity” is a big myth. I get that guys are inspired by Evans and want to “look” like him but the truth is every has their own unique body structure. And how you fill out when you build muscle is purely determined by your individual body structure and genetics.

    The routine will help you build muscle and look good but it WILL NOT sculpt your shoulders, pecs, legs or whatever to look exactly the same as Evans. That’s impossible, no routine can do that.

    Reply
Eli - July 23, 2018

hey i got a question the “weight”? how much weight i should lift and for how long should i wait in the break between sets?

Reply
    Keith - July 23, 2018

    pick a weight you can lift for the specified reps.

    Reply
      Eli - July 23, 2018

      Thanks also and for how long should i wait in the break/rest between sets? i mean how long should i wait before doing the other set or should i do all like 3 set of 5 in one go?

      Reply
        Keith - July 23, 2018

        4-6 REPS – 2 min
        6-8 reps – 1.5 min
        anything above – 45-60 sec

        this is between EACH set.

        Reply
Aryan - July 25, 2018

Hi Keith i am biggest fan of chris.i know that it is not possible to get same body like him.but can i get at least a bit similar?.it will be enough for me.i really like that physique.please help?

Reply
    Keith - July 25, 2018

    You just need to start.You need to start working out, you need to get stronger over time, you need to get your diet in order. There’s no magic formula.

    Reply
Rex Overbey - October 5, 2018

His weight was actually 200 not 180 for this role.

Reply
Ethan - December 20, 2018

Hey Keith, good article, only one question, I’m a farm kid with plenty of “hidden” muscle, I know you said you get guys like me a lot, but I am very strong, I would just like to loose my gut and put on a little bulk, so do you have a fat loss program or a reference I could use, thanks

Reply
    Keith - December 20, 2018

    it’s all about your diet, man. Eat less combined with whatever you’re doing now and you’ll lose the gut 100% guaranteed.

    Reply
Philip Michael - March 18, 2019

Hi Keith

On Upper day, is there a reason why cable crossovers are included when the day is mainly focused on shoulders?

Reply

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