Steve Rogers is back. Six years after he handed over the shield, Chris Evans returns as Captain America in Avengers: Doomsday, and the first question most men ask is how he gets back into that shape. This is our breakdown of the Chris Evans Avengers Doomsday workout and diet, what is actually on the record about his training, and the four-day routine you can run to build a broad, full, superhero physique of your own.

CHRIS EVANS BIO

Christopher Robert Evans was born on 13 June 1981 in Boston, Massachusetts, and grew up in the nearby town of Sudbury. That puts the Chris Evans age at 45 at the time of writing. He caught the acting bug early through local theatre, and after high school he moved to New York to chase it properly.

His screen career started in 2000 with a small film called The Newcomers. A year later he played the lead in the parody Not Another Teen Movie, and in 2005 he got his first taste of the superhero world as Johnny Storm, the Human Torch, in Fantastic Four. He played Johnny again in the 2007 sequel.

The role that changed everything came in 2010. Marvel offered him Steve Rogers, and he has spoken openly about how close he came to saying no because of the size of the contract and the pressure that came with it. He said yes, and Captain America: The First Avenger arrived in 2011. Over the next eight years he played Steve in The Avengers, Captain America: The Winter Soldier, Avengers: Age of Ultron, Captain America: Civil War, Avengers: Infinity War and Avengers: Endgame, plus a couple of short cameos along the way.

The Chris Evans movies list goes well beyond the shield. He starred in Snowpiercer, Gifted and the hit murder mystery Knives Out. He made his directing debut with Before We Go, made his Broadway debut in Lobby Hero, played the villain in The Gray Man, voiced Buzz in Lightyear, and starred in Ghosted, Red One and Materialists. In 2024 he surprised Marvel fans by turning up as Johnny Storm again in Deadpool and Wolverine.

Off screen, he co-founded A Starting Point, a civic engagement platform that explains political issues in short videos. People named him its Sexiest Man Alive in 2022. The Chris Evans wife is the Portuguese actress Alba Baptista. The couple married in 2023, and their daughter, Alma, was born in October 2025. The Chris Evans net worth is often quoted at well over one hundred million dollars, but he has never confirmed a figure, so treat any number you see as an estimate.

For years he insisted he was done with Marvel. In early 2025, when reports said he would return, he told Esquire, "That's not true, though," and added that he was "happily retired!" Then, in December 2025, the first Avengers: Doomsday teaser showed Steve pulling up on a motorcycle at the house from the end of Endgame, unpacking his suit and holding a baby. It closed on one line: Steve Rogers will return. The film is directed by Anthony and Joe Russo and is set for release on 18 December 2026.

HOW BIG IS CHRIS EVANS?

So how tall is Chris Evans? The Chris Evans height is commonly listed at 6 feet, or about 183cm. He has never published an official figure, so take that as the best available estimate rather than a measured fact.

The Chris Evans weight is more interesting, because he has told us roughly what it took. During the press run for Captain America: The Winter Soldier in 2014, he said, "I'm a skinny guy naturally. My body wants to be about 170-180lbs, so to get it to 200lbs, I have to eat a lot."

That one quote tells you most of what you need to know. At around 6 feet, his natural weight sits somewhere near 170 to 180lbs, which is roughly 77 to 82kg. His target for the role was around 200lbs, which is about 91kg. That is a stated target, not a weigh in, and no figure has been published for Doomsday. Plenty of sites quote exact body fat percentages and precise before and after weights, but none of them name a source, so we are not repeating them here.

What you can see on screen is a man carrying a lot of muscle for his frame while staying lean enough to show it. In The Winter Soldier in particular, the chest is full, the shoulders are wide and capped, the back is broad and the waist stays tight. That combination is what makes the Chris Evans physique look so heroic in a fitted shirt or a suit.

The point worth taking from this is simple. Evans did not start out big. He describes himself as naturally skinny, and he built the Captain America look with years of hard lifting and a lot of food. If you have a slim frame of your own, that is good news. The look is built, not born.

KEY CHARACTERISTICS OF CHRIS EVANS' PHYSIQUE

Five traits define the Captain America look, and each one tells you what to train.

A full, thick chest. This is the centrepiece. A chest that is full from the collarbone down is what makes a man look powerful from the front, and it is the first thing people notice about Steve Rogers. Incline pressing for the upper chest and flat pressing for the middle chest open the week for exactly this reason.

Wide, capped shoulders. Broad side delts give the classic superhero V shape. They make the waist look smaller and the frame look bigger. Lateral raises and overhead pressing build that width, and rear delt work rounds the shoulder off from behind.

A broad, strong back. A great chest on its own looks unbalanced. Evans' trainer on the Captain America films, Simon Waterson, has said that when they started, Evans "could do a lot of pushing exercises but not a lot of pulling exercises." Building the back to match the chest is a big part of what turned him into Cap, so rows and pulldowns get serious attention here.

Arms that fill a sleeve. His arms are big, but they never look out of proportion with his chest and shoulders. Direct biceps and triceps work twice a week keeps them full without letting them become the whole show.

Legs that match the upper body. Waterson said that before Marvel, Evans "didn't deadlift, he didn't do many pull-ups, he didn't have very overdeveloped legs." The trainer worked on both "the aesthetic and the athletic", which means the legs were never skipped. Two lower body sessions a week keep your legs in line with everything above them.

Notice what ties all five together. The look is broad and full, but it is still lean. Strip away the leanness and the shape disappears. That is why the routine below is built around steady muscle gain while you stay lean enough to see it.

THE CHRIS EVANS WORKOUT ROUTINE FOR AVENGERS: DOOMSDAY

Here is the honest part first. Nothing has been published about a specific Chris Evans Avengers: Doomsday workout. No trainer has gone public with a plan for the film, and Evans has not shared his weight, his sessions or his diet for this shoot. Nothing in this blog is presented as his private programme for Doomsday.

What he has talked about is the role itself. At Fan Expo Boston in August 2026, he said, "The Russos love beating up Steve Rogers," and described what Steve goes through in the new film as "brutal." He also revealed that the production kept his return secret by calling his character "Luke Cage" on set. It is clear the film puts Steve through the wringer, which is a good reason to expect him back in fighting shape.

What is on the record is how he built the Captain America body in the first place.

He started from a very normal gym routine. Waterson, who began training Evans in 2010, told Insider that Evans typically did "the college workout." In his words, "He just trained his biceps, and his chest, and his abs, and that was it." Most men reading this will recognise that routine, because it is the one most of us started with.

Heavy lifting first. Waterson described the plan as "a mixture of heavy lifting but then also dynamic circuits." The heavy compound work built the size. The circuits kept him moving like an athlete, because Captain America has to look good in a fight scene as well as standing still.

He balanced the body out. The biggest change was adding everything the college workout ignored. That meant pulling work for the back and proper training for the legs, so the whole physique matched the chest and arms.

He ate a lot. Evans said the weight training was "brutal" but that the hardest part was the eating in between. We cover that in the diet section below.

If you want the old Avengers era breakdown, our original Chris Evans workout covers his first run as Cap. This one is built for his return, and it is built for a man who wants to add real size to his frame.

So we have taken the traits above and built the routine that produces that look, using a structure designed for a broad, full, jacked physique.

That means four sessions a week, split into upper body and lower body days. Monday is upper body with a chest focus. Wednesday is legs. Friday is upper body again with a back and shoulders focus. Sunday is legs again with a posterior chain focus. Every major muscle gets trained twice a week, which is the sweet spot for building size while still recovering properly.

The lifts are chosen deliberately.

Incline machine press and flat dumbbell press build the full upper and middle chest that defines Steve Rogers from the front.

Chest supported T-bar rows, machine lat pulldowns and single arm lat pulldowns build the width and thickness of the back. They fix the exact imbalance Waterson described, where the pushing muscles were ahead of the pulling ones.

Machine shoulder press, lying cable cuff lateral raises and single arm reverse cable flys cover the front, side and rear of the shoulder for that wide, capped look.

Smith machine Bulgarian split squats, seated and lying leg curls, leg extensions, sissy squats and barbell Romanian deadlifts cover the quads, hamstrings and glutes across two sessions, so your legs never fall behind.

Bayesian cable curls, hammer curls and two triceps extensions keep the arms full and in proportion.

Barbell shrugs, calf raises and neck curls finish the frame. A thick neck and traps are part of why a man looks powerful in a collar or a uniform.

Most of the main lifts use reverse pyramid training. You do your heaviest set first, while you are fresh, then drop the weight for a second set with a few more reps. A handful of exercises use a single all out set, and a few use straight sets at the same weight.

If you want the whole thing laid out for you, with the nutrition handled too, our Beach Body Blueprint is built to help you build muscle and get lean in a simple, repeatable way.

ETERNO'S AVENGERS: DOOMSDAY WORKOUT SCHEDULE

This is a four-day routine. Train Monday, Wednesday, Friday and Sunday. Warm up before each workout with five minutes of easy cardio and two light ramp up sets on your first exercise.

WORKOUT A (MONDAY)

• Incline Machine Press: 2 sets x 6-8, 8-10 reps
• Flat Dumbbell Press: 1 set x 8-12 reps
• Chest Supported T-Bar Row: 2 sets x 6-8, 8-10 reps
• Single-arm Overhead Dumbbell Extensions: 2 sets x 8-10, 10-12 reps
• Bayesian Cable Curl: 2 sets x 6-8, 8-10 reps
• Lying Cable Cuff Lateral Raise: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT B (WEDNESDAY)

• Smith Machine Bulgarian Split Squat: 2 sets x 6-8, 8-10 reps
• Seated Leg Curl: 2 sets x 6-8, 8-10 reps
• Leg Extensions: 2 sets x 8-12 reps
• Leg Press Calf Raise: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps
  
  

WORKOUT C (FRIDAY)

• Lat Pulldown Machine: 2 sets x 6-8, 8-10 reps
• Machine Shoulder Press: 2 sets x 6-8, 8-10 reps
• Single-arm Lat Pulldown: 1 set x 8-12 reps
• Double Rope Triceps Extension: 2 sets x 8-10, 10-12 reps
• Single-arm Dumbbell Hammer Curl: 2 sets x 6-8, 8-10 reps
• Single-arm Reverse Cable Fly: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT D (SUNDAY)

• Barbell Romanian Deadlift: 2 sets x 8-10, 10-12 reps
• Sissy Squats: 2 sets x 8-12 reps
• Lying Leg Curl: 2 sets x 8-10, 10-12 reps
• Barbell Shrug: 2 sets x 8-10, 10-12 reps
• Leg Press Calf Raise: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps

NEXT: Robert Downey Jr. 'Doomsday' Workout: Build a Villain's Body

AVENGERS: DOOMSDAY WORKOUT NOTES

Four days and twenty three exercises. It looks simple on paper, and it only works if you get the following right.

Reverse pyramid training is how the main lifts progress. Where you see two rep ranges, like 6-8, 8-10, your first set is the heaviest. Warm up, then load a weight you can lift for 6 to 8 clean reps. Rest, drop the weight by around 10 percent, and aim for 8 to 10 reps on the second set. When you hit the top of the range on your first set, add weight next session.

Single sets are all out sets. The flat dumbbell press on Monday and the single arm lat pulldown on Friday are one set of 8 to 12 reps. They come after the main lift for that muscle, so you are already warm. Pick a weight that takes you close to failure inside the range, and add weight once you can get 12 clean reps.

Straight sets stay at the same weight. Where you see a single range for every set, like leg extensions or sissy squats at 2 sets x 8-12 reps, use the same load across all of them. Once you can hit the top of the range on every set, go up.

Train close to failure. Every working set should finish with only one or two reps left in the tank. The clearest sign you are there is your rep speed slowing down even though you are pushing as hard as you can. Low volume only works when the effort is genuinely high.

Rest properly between sets. Take as long as you need to feel ready for another all out effort. For the big compound lifts that usually means two and a half to five minutes. Isolation work like lateral raises, curls and neck curls needs less. Short, rushed rest periods just make your next set weaker.

Pull as hard as you push. Waterson's first job with Evans was fixing a body that could push but could not pull. Treat the T-bar row and the lat pulldowns with the same respect as your chest pressing. Pull your elbows down and back, pause for a moment at the bottom, and control the weight on the way up. A wide back is what makes a big chest look heroic instead of heavy.

Do not skip the legs. Two lower body days can feel like a lot if you have spent years on the college workout. Stick with them. The Bulgarian split squat, the Romanian deadlift and the leg curls are what stop the physique looking top heavy.

Neck curls are worth the five minutes. Use a light plate or a neck harness, move slowly through a full range, and never jerk the weight. A thicker neck changes how your whole upper body looks in a shirt.

The volume is low on purpose. Most muscle groups get around four to six hard sets per week. That sits inside the three to ten direct sets per muscle that is enough for the vast majority of natural lifters, as long as every set is taken close to failure. More is not better if you cannot recover from it.

Progress the weight, not the exercise list. Log every session. The goal is to slowly add weight or reps over weeks and months. Do not keep adding exercises because you feel like you should be doing more. A short routine you actually progress on will always beat a long one you do not.

Keep your extra training light. Waterson paired heavy lifting with dynamic circuits so Evans could move like a hero on screen. If you enjoy sport, a martial art or some easy cardio, use it on your rest days and keep it away from your lifting sessions where you can. For most men, plenty of daily walking is all the extra activity they need.

Do not stop when the film wraps. Evans once told Glamour, "A week before we wrap, I stop working out." That works when a studio is paying you to get back in shape for the next film. For the rest of us, the physique comes from turning up every week, year after year.

THE CHRIS EVANS DIET

The Chris Evans diet has never been published as a meal plan for Avengers: Doomsday, so nothing here is presented as exactly what he eats for the film. What he has shared is how hard the eating was the first time around.

"It's not so much what you're eating, it's the quantity," he said in 2014. "It's inbetween the workout that's tough, just eating, eating, eating. It sounds pleasant, but it's not pizza and doughnuts, it's just bland chicken. Very lean, dry, simple food that provides protein. You always feel bloated and uncomfortable."

His trainer described the same problem from the other side. Waterson said, "The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat."

That is the whole game for a naturally slim man who wants to look like Captain America. You need enough food to grow, but not so much that the muscle sits under a layer of fat. Here is the approach that actually does that, and it makes the Chris Evans workout and diet far easier to live with than forcing down plates of dry chicken.

Get lean first. If you cannot see the outline of your abs, start with a moderate calorie deficit of around 500 calories below maintenance. That works out at roughly a pound of fat loss per week, and with the routine above you will keep your muscle while the fat comes off. When progress stalls for a couple of weeks, take another 100 to 200 calories off.

Then build with a small surplus. Once you are lean, eat around 100 to 200 calories above maintenance. That is enough to keep adding muscle without blurring the shape you worked for. Evans' own words show why. He had to eat until he was bloated to push his weight up, and a big surplus mostly adds fat. Slow, steady gains look far better on camera and in the mirror.

Hit your protein every day. Aim for around 0.8 grams of protein per pound of bodyweight. At 180lbs, that is roughly 144 grams a day. Build every meal around protein sources such as chicken, steak, eggs, fish, Greek yoghurt or a protein shake. Protein is what turns your training into muscle, and it keeps you fuller while you lean out.

Keep fats moderate and fuel your training with carbs. Fats should make up somewhere around 15 to 30 percent of your daily calories. The rest goes to carbohydrates like rice, potatoes, oats, bread and fruit, which give you the energy to train hard four days a week.

Eat mostly whole foods, and make them taste good. Meat, fish, eggs, dairy, rice, potatoes, oats, fruit and vegetables. They are easy to track and keep you full. Season them properly. There is no rule that says a lean diet has to be bland chicken.

A simple day might look like this:

• Breakfast: Eggs on toast with a piece of fruit
• Lunch: Chicken, rice and vegetables
• Snack: Greek yoghurt with oats and berries
• Dinner: Steak or salmon with potatoes and a big portion of vegetables

If you are in the building phase and struggle to eat enough, add a protein shake or an extra portion of rice rather than reaching for junk food. That way the extra calories go towards muscle, not just weight on the scale.

That is the honest version of building a physique like Chris Evans. Four hard sessions a week, lifts you actually progress on, a back that matches your chest, enough protein, and food that builds muscle without burying it. Pair it with the Beach Body Blueprint and you have the whole system laid out for you.