Chris Evans "Captain America" Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

In the superhero flick, Captain America, movie watchers witnessed the transformation of a skinny Chris Evans into a muscular and powerful superhero. Although he achieves this through technological advances in the movie, you can build a body just like him by following the Chris Evans Captain Ameri... more

In the superhero flick, Captain America, movie watchers witnessed the transformation of a skinny Chris Evans into a muscular and powerful superhero. Although he achieves this through technological advances in the movie, you can build a body just like him by following the Chris Evans Captain America Workout Plan.

If you want to gain mass, blast through strength plateaus, or get ripped with complete definition, look no further than this Chris Evans workout. With a heavy focus on resistance training, you will come out of each workout feeling incredibly efficient!

This Captain America Workout Plan is built upon challenging compound exercises, working every muscle in the body.

Not Crazy Science, Just Hard Work

The Captain America Workout Routine incorporates numerous pieces of gym equipment for maximum results. Studies show that lifting weights causes much more muscle hypertrophy and functionality improvements than bodyweight calisthenics. However, the workout combines both styles of training for maximum results.

To build a body like Captain America's, we begin with difficult bodyweight exercises-- plyometrics.

Benefits of Plyometrics in Your Workout

The purpose of including these exercises within the Captain America Workout is to warm up fast, increase our range of motion, build speed, and activate specific muscle fibers. Very little rest is given in order to get your metabolism running quickly.

The Chris Evans workout routine then moves onto the heavy compound lifts, with a typical bodybuilding rep/set scheme, and ends with isolation exercises for aesthetic reasons. It is very important to consume adequate post-workout nutrition to support your muscle growth potential.

Calorie-burning Cardio

The second workout of the Chris Evans Captain America workout routine gives your muscles a rest while emphasizing fat burning. Cardiovascular engagement and challenging the abdominal muscles are the concentration points on this day, and the key to making these exercises count is to do them explosively.

Slow movements allow you to rest, and tend to work the slower-growing muscle fibers. Lactic acid release will be highly present on this day, as well as during the third workout-- which is essentially a repeat of the first Captain America workout routine, but with emphasis on the legs.

In addition, the consumption of high protein, vitamins, BCAAs, glutamine, and fish oil will work wonders in attaining your goals.

The fourth day of the Chris Evans workout is once again designed for fat loss, though you will want to increase your times for the running and repetition counts for the chops. Use a wide range of motion in order to activate hidden abdominal muscles during the rotations. Try to take it easy on this day in order to prepare for the final workout.

Different Days, Different Goals

Whereas the first day was about pulling, the final day hits the chest and shoulders incredibly hard. Soreness is to be expected as you engage in the bench presses and push-ups of the Chris Evans workout.

The organization for this workout is as follows: bodyweight and whole-body exercises to ensure that maximum HGH and IGF-1 are released, followed by a bodybuilding style routine to build a large chest, and finishing with military presses and raises for Captain America-like shoulders.

Above all, keep in mind that consistency is required to get a body like Chris Evan's. His Captain America workout routine was designed for efficiency and size, and you certainly feel like a superhero after a few weeks of doing this workout intensely! Start following this Chris Evans "Captain America" Workout Plan, and start a body transformation of your own!

Chris Evans "Captain America" Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings
Chris Evans "Captain America" Workout Plan

Chris Evans "Captain America" Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

In the superhero flick, Captain America, movie watchers witnessed the transformation of a skinny Chris Evans into a muscular and powerful superhero. Although he achieves this through technological advances in the movie, you can build a body just like him by following the Chris Evans Captain Ameri... more

In the superhero flick, Captain America, movie watchers witnessed the transformation of a skinny Chris Evans into a muscular and powerful superhero. Although he achieves this through technological advances in the movie, you can build a body just like him by following the Chris Evans Captain America Workout Plan.

If you want to gain mass, blast through strength plateaus, or get ripped with complete definition, look no further than this Chris Evans workout. With a heavy focus on resistance training, you will come out of each workout feeling incredibly efficient!

This Captain America Workout Plan is built upon challenging compound exercises, working every muscle in the body.

Not Crazy Science, Just Hard Work

The Captain America Workout Routine incorporates numerous pieces of gym equipment for maximum results. Studies show that lifting weights causes much more muscle hypertrophy and functionality improvements than bodyweight calisthenics. However, the workout combines both styles of training for maximum results.

To build a body like Captain America's, we begin with difficult bodyweight exercises-- plyometrics.

Benefits of Plyometrics in Your Workout

The purpose of including these exercises within the Captain America Workout is to warm up fast, increase our range of motion, build speed, and activate specific muscle fibers. Very little rest is given in order to get your metabolism running quickly.

The Chris Evans workout routine then moves onto the heavy compound lifts, with a typical bodybuilding rep/set scheme, and ends with isolation exercises for aesthetic reasons. It is very important to consume adequate post-workout nutrition to support your muscle growth potential.

Calorie-burning Cardio

The second workout of the Chris Evans Captain America workout routine gives your muscles a rest while emphasizing fat burning. Cardiovascular engagement and challenging the abdominal muscles are the concentration points on this day, and the key to making these exercises count is to do them explosively.

Slow movements allow you to rest, and tend to work the slower-growing muscle fibers. Lactic acid release will be highly present on this day, as well as during the third workout-- which is essentially a repeat of the first Captain America workout routine, but with emphasis on the legs.

In addition, the consumption of high protein, vitamins, BCAAs, glutamine, and fish oil will work wonders in attaining your goals.

The fourth day of the Chris Evans workout is once again designed for fat loss, though you will want to increase your times for the running and repetition counts for the chops. Use a wide range of motion in order to activate hidden abdominal muscles during the rotations. Try to take it easy on this day in order to prepare for the final workout.

Different Days, Different Goals

Whereas the first day was about pulling, the final day hits the chest and shoulders incredibly hard. Soreness is to be expected as you engage in the bench presses and push-ups of the Chris Evans workout.

The organization for this workout is as follows: bodyweight and whole-body exercises to ensure that maximum HGH and IGF-1 are released, followed by a bodybuilding style routine to build a large chest, and finishing with military presses and raises for Captain America-like shoulders.

Above all, keep in mind that consistency is required to get a body like Chris Evan's. His Captain America workout routine was designed for efficiency and size, and you certainly feel like a superhero after a few weeks of doing this workout intensely! Start following this Chris Evans "Captain America" Workout Plan, and start a body transformation of your own!

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Flat Bench
  • Weight Plates
  • Squat Rack
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second set of all 7 exercises. Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Nutrition Plan: Chris Evans ate around 1g of protein per pound of bodyweight along with BCAA, glutamine, and fish oil. These three components completed his nutrition along with a healthy meal plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps4.00 <span>mi</span> , , 01:00 rest
3 4.00 mi --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps4.00 <span>mi</span> , , 01:00 rest
3 4.00 mi --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second set of all 7 exercises. Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Nutrition Plan: Chris Evans ate around 1g of protein per pound of bodyweight along with BCAA, glutamine, and fish oil. These three components completed his nutrition along with a healthy meal plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second set of all 7 exercises. Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Nutrition Plan: Chris Evans ate around 1g of protein per pound of bodyweight along with BCAA, glutamine, and fish oil. These three components completed his nutrition along with a healthy meal plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second set of all 7 exercises. Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Nutrition Plan: Chris Evans ate around 1g of protein per pound of bodyweight along with BCAA, glutamine, and fish oil. These three components completed his nutrition along with a healthy meal plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Expert
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Middle back secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Chest primary Biceps primary Abs primary Quads primary Hamstrings primary Calves primary Lats primary Triceps primary Obliques primary Glutes primary Traps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Flat Bench
  • Weight Plates
  • Squat Rack
Show All

415 people started this plan

2 Reviews

  • Thumb
    Austin Steve Delacruz Rogers Third/Captain America
    almost 4 years ago
    #

    35 points score 35 ok see is Captain America Workout Strongest because need power ok 21 year older......ok yes deal....good me friend:D

  • Thumb
    DENNYS JIRON
    almost 4 years ago
    #

Chris Evans "Captain America" Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Flat Bench
  • Weight Plates
  • Squat Rack
Show All

415 people started this plan