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Chris Evans has become a household name over the last decade.

His rise to mega-star status mainly comes from his portrayal of Captain America (2011).

Evans’ transformation to play the role of one of the world’s most comic book characters stunned fans and onlookers alike.

So, what did Chris Evans do to maintain his superhuman physique through a 10-film span?

Today, I’m sharing what we know about Chris Evans’ workout routine and diet plan to give you a superhero physique. I’ll even share a Chris Evans diet and workout plan you can try yourself.

Let’s begin. 

Chris Evans Current Bio and Stats

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Chris Evans was born in Boston, Massachusetts, the son of Lisa (Capuano), a theater worker, and Robert Evans III, a dentist.

At the age of 11, Evans moved to Sudbury, MA, where he took an interest in acting.

It was at this age that he found his passion for the stage, with performances in school plays being noted as “exemplary” by his theater teacher.

From here, Evans would further expand his practice branching out into regional theater, before moving to New York to pursue a career at the Lee Strasberg Theatre Institute.

This proved to be Evans’ big break as he networked with industry professionals and agents around the city.

Evans grabbed several notable film and TV roles before being cast as the fan favorite Johnny Storm A.K.A the Human Torch in Marvel’s Fantastic Four (2005).

It was his transformation here that garnered much attention, with his physique being displayed throughout the film. He would continue working until hitting it bigger than ever in his role as the iconic Captain America.

He’s since been known as Captain America himself, in what many see as being the perfect portrayal of the beloved superhero.

Chris has managed to keep his superhuman body through a staggering eight years and ten more films. 

  • Age: 41 Years Old
  • Height: 6’ 0” (182 cm)
  • Weight: 194 lbs. (88kg) / 210 lbs. (95kg)
  • Birthday: June 13, 1981
  • Occupation: Actor, Director, Producer
  • Retired/Active: Active

Chris Evans Workout Fundamentals 

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Chris Evans’ workout fundamentals for his role as Captain America came as a by-product of him improving his athleticism.

His initial training before the role consisted of bro splits style training.

However, when he transitioned into his role as a super soldier, his body needed not only to look the part but function like one. 

Simon Waterson, Chris’ trainer, described his previous workout to be based on vanity muscles, such as the chest, biceps, and triceps.

But the role of Cap requires athleticism, agility, and strength to perform displays of superhuman abilities.  With this in mind, Waterson decided it was time to balance Evans out by incorporating movements that target his legs and back.

It’s where he turned his lifting from traditional bodybuilding movements to performance. 

Evans trained four days per week, performing larger compound lifts.

Plus, he added smaller compound lifts such as chin-ups, weighted dips, chest presses, and a range of bodybuilding-style movements. 

Waterson also combined these with plyometric exercises to make Evans functional and explosive, while elevating his heart rate.

This gives Evans the strength and endurance to perform at his peak during long days of filming.

Chris Evans Workout Routine

Chris Evans’s workout routine for Captain America had him training four days per week, for two hours each day.

Evans did a hybrid of chest and back splits and upper and lower body splits

Below you’ll find his weekly schedule and his Captain America workout. 

While there isn’t that much known about Evans’ plyometric workout, we will program a workout to help you gain that Captain America-like athletic ability.

Chris Evans Weekly Training Schedule

Back ChestRestLower BodyUpper BodyRestRest

Chris Evans Captain America Workout

Back Day  (Duration 50 – 60  mins)

ExerciseSets RepsRest
Weighted Pull-Ups44-645-60 secs
Single Arm Dumbbell Row24-645-60 secs
Seated Cable Row36-830-45 secs
Lat Pulldown38-1030-45 secs
Cable Crunches3-410-1230-45 secs

Chest Day  (Duration 50 – 60  mins)

ExerciseSets RepsRest
Incline Chest Press44-645-60 secs
Dumbbell Chest Press3845-60 secs
Cable CrossOver210-1230-45 secs
Face Pulls3-48-1030-45 secs

Lower Body (Duration 40 – 50 mins) 

ExerciseSets RepsRest
Deadlift44-645-60 secs
Lunges26-845-60 secs
Leg Press310-1230-45 secs
Calf Raises510-1530-45 secs
Hyperextensions 310-1230-45 secs
Cable Woodchoppers310-1530-45 secs

Upper Body (Duration 40 – 50  mins)

ExerciseSets RepsRest
Seated Dumbbell Press36-845-60 secs
Weighted Pull-Ups36-845-60 secs
Cable Crossover310-1230-45 secs
Side Deltoid Raises310-1230-45 secs
Rear Deltoid Raises210-1230-45 secs
Barbell Curl3-48-1045-60 secs
Rope Overhead Tricep Extension 3-48-1030-45 secs

Chris Evans Plyometric Workout

ExerciseSets RepsRest
Jump Lunges38-1045-60 secs
Box Jumps31245-60 secs
Mountain Climbers34030-45 secs
Single Arm Dumbbell Snatch310-1230-45 secs
Squat Jumps310-1530-45 secs

Chris Evans Dieting and Food Preferences

Chris Evans workout routine and diet

Chris Evans’ diet for his transformation into Captain America required high calories and lean protein

Evans is a hard gainer, meaning he found it difficult to put on weight. With this in mind, he was set with the task of eating as much as he could, as often as he could.

Over the course of his training, Evan packed on 11 lbs (5kgs) of muscle and dropped 4.5% of his body fat (12.5% to 8%).

Here’s an example of his diet and food preferences while becoming Captain America.

BreakfastBowl of porridge with dark berries and walnuts
Morning SnackWhey-based protein shake and 5g branched-chain amino acid (BCAA)
Pre Workout MealApples and Almonds
Post WorkoutWhey-based protein shake and 5g branched-chain amino acid (BCAA)
LunchChicken salad with brown basmati rice
Afternoon SnackProtein Shake
DinnerFish, Chicken, Beef, Vegetables
Late Evening SnackProtein (Casein) 

Chris Evans Diet Plan 

Chris Evans diet plan

If you are considering the Chris Evans diet plan, you will need to eat like Evans to pack on that muscle mass. Here’s a sample diet plan to help you gain a strong athletic physique.

To develop large amounts of muscle, you will need to be in a calorie surplus, with an increase in protein intake. 

Research suggests that a calorie intake of 2,500 calories for men and 2,000 calories for women is required to maintain mass.

So, to increase mass, we recommend increasing your calories by 500 calories for both men and women. Do this by eating nutrient-dense foods.

If you increase in small increments, your weight gain will be more manageable long term.

For building muscle, it is also recommended that you consume 1.6-2.2g of protein per kilogram of body weight. 

Ensure you are hitting a calorie surplus. Consider making protein smoothies by adding fruit to your protein shakes.

This makes it easier to increase calories without feeling like you’re stuffing your face.

And if you want to take your calorie intake to the next level, try adding peanut butter, protein yogurt, and oats to your shake.

This will make it thicker, but it can be diluted with more liquid. Ultimately, it gives you a huge boost to your protein intake and calories.

Meal 1

Chris Evans meal plan
  • Oatmeal with nuts (almonds, walnuts) and berries 


  • Protein shake (Including BCAAs)

Meal 2 – Pre Workout Meal

  • More fruit and nuts. Choose high-fiber fruits like apples.

Meal 3 – Post Workout Meal

  • Protein smoothie with whey protein, BCAAs, banana, berries, peanut butter

Meal 2 Lunch

  • Grilled chicken and vegetable stir fry with basmati rice


  • Protein smoothie with whey protein, BCAAs, banana, berries

Meal 4

  • Grilled chicken or fish, with stir-fried vegetables and a baked sweet potato 


  • Protein Shake (Casein)

If you would like to increase your protein intake, check out 25 protein boosters to increase your protein intake.

Chris Evans Supplement Preferences

Chris Evans supplements

Chris Evans’ supplement preferences were largely based on building muscle and recovery. 

He has mentioned using the following supplements:

  • Whey Protein
  • Casein
  • BCAAs
  • Glutamine
  • 500mg Supplements of Omega-3, Omega-6, and Omega-9 fatty acids

Due to Evans’ intense training load, he consumes as many as four protein shakes per day to help him build muscle and recovery.

He added 5g of BCAAs (Branch Chain Amino-Acids) to his shake to help build muscle and reduce soreness.

Meanwhile, Chris used glutamine to help prevent muscle breakdown from his intense sessions and improve immune system function.

This is all combined with supplements of omega-3, omega-6, and omega-9 fatty acids to assist with his joint function.  

It’s capped off with casein protein shakes before bed, which is a slow-release protein. 

Final Thoughts

Chris Evans’ training journey to Captain America is undoubtedly an amazing feat.

It’s an incredible display of his dedication to his resistance training, but more importantly, his nutrition. Adding several protein shakes to your day isn’t as easy as it sounds.  

In the end, it was worth it. His commitment helped him assume the role of one of the greatest superheroes of all time.  

Are you considering trying Chris Evans’ Captain America workout routine?

Let me know in the comments below.

How many days a week did Chris Evans work out?

Chris Evans trained four to five days per week. His workouts consist of a chest, back, lower body, and upper body split. 

What workout did Chris Evans do for Captain America?

Chris Evans’ workout did a mixture of bodybuilding and plyometric exercises. This was to help him develop the physique required to look like Captain America and perform the athletic movements of the First Avenger.

How long did it take Chris Evans to get in shape for Captain America?

It took Chris Evans 3 months to get in shape for Captain America. He had previous weight training, however, it was mostly vanity muscles.

His training took a dramatic change, including increases in training days, and the implementation of larger compound lifts and plyometrics.

How did Chris Evans bulk up for Captain America?

For Chris Evans to bulk up he ate a calorie surplus of nutrient-dense, protein-rich foods. 

He ate eight meals per day, which consisted of lean meat and vegetables with protein supplements to help him hit his macros.

How to get Captain America’s body?

To get Chris Evans’ body for Captain America, you will need a combination of bodybuilding movements and plyometrics.

This focuses on large compound movements such as squats, deadlifts, and bench presses.

Add in a calorie surplus to fuel your body and a high protein intake to increase muscle mass.

How much does Chris Evans weigh?

Chris Evans weighs 194 lbs (88kg), and 210 (95kg) when playing Captain America.

It has been widely noted that Evans loses around 15 lbs. when we are not playing the First Avenger.

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