Transform Into Captain America With the Chris Evans 'Avengers' Workout

December 21, 2024By Sebastian Hodgkinson

Discover how Chris Evans, the iconic Captain America, built his superhero physique with the Avengers workout and diet. Learn the secrets behind his muscular makeover and Hollywood stardom

CHRIS EVANS' ICONIC ROLES

Hey there, did you know that Chris Evans, the guy who brought Captain America to life, had quite the journey to stardom? He's a Boston native who's had a love for acting from an early age. His acting debut came in 2000 with a family drama called "The Newcomers." From there, he took on roles in the 2001 parody "Not Another Teen Movie" and the 2004 comedy-heist flick "The Perfect Score."

But his big break came in 2005 when he set the screen on fire as Johnny Storm, aka the Human Torch, in "The Fantastic Four." Fast forward to 2010, Marvel Studios approached him to play Steve Rogers, also known as Captain America. At first, he wasn't so sure about it, but he eventually embraced the role, and boy, did that change the course of his career!

He's starred in nine MCU films as Captain America, and thanks to a strict workout and diet plan, he's always looked like the superhero we know and love.

But wait, there's more to Chris Evans than just Captain America. He recently wowed us in films like "Knives Out." And he's not just an actor; he's a producer, director, and even a co-founder of a political website and app called A Starting Point. This guy stays busy, and we haven't even gotten to his Captain America workout yet!

Now, let's talk about how Chris Evans transformed into the iconic Captain America we see on the big screen. The final instalment of 'The Avengers' series, "Avengers: Endgame," hit cinemas in April 2019. In this movie, Evans showcased an incredible physique fit for a superhero, marking his last appearance as an Avenger.

Here's the secret to his transformation: Evans didn't just bulk up randomly all over his body. No, he was strategic about it. You see, many muscle-building experts preach the gospel of mass – they aim to gain as much muscle as possible by eating loads and focusing on every muscle group. It works if you just want to be massive, but it doesn't give you that superhero look.

Chris Evans did things differently. He paid attention to specific areas of his body, building them up to perfection. It's all about proportions and definition. His approach is like sculpting a work of art.

The Eternobody philosophy, which Evans followed, is all about slow and steady progress for your whole body while making significant gains in two key areas. This is how you achieve that genuine Captain America physique. It's about precision, not just piling on mass everywhere.

HOW BIG IS CHRIS EVANS?

Let's talk about how big Chris Evans got for his iconic role as Captain America. Chris Evans underwent an incredible transformation to become the superhero we all know and love. His dedication to his diet and workout regimen truly paid off.

In terms of weight, Chris went from 77 kilograms to 82 kilograms during his transformation. However, it's not just about the numbers on the scale; it's about the composition of that weight. His body fat percentage decreased significantly, going from 12.5 percent to an impressive 8 percent. This means he added lean muscle while shedding excess fat, resulting in that superhero-worthy physique.

You can start to see the remarkable results of Chris Evans' diet and workout in the first Captain America film. Still, it becomes even more evident as we progress through the films, particularly in "The Winter Soldier." His upper chest and arms boast impressive size, and his abs are so defined they resemble a washboard.

Chris Evans stands at a height of 6 feet (or 183 centimeters) and maintains a weight of around 190-195 pounds (86-88 kilograms). What's noteworthy is his relatively low body fat percentage, hovering between 8-10 percent. This combination of weight, muscle, and low body fat allows Evans to not only look the part of a superhero but also perform the demanding physical feats required for the role.

This balance is essential for a superhero portrayal. Any less body fat, and he might struggle to maintain his strength. On the other hand, any more fat would cover those well-defined muscles, taking away from the chiselled look that makes Captain America so iconic. Chris Evans found the perfect equilibrium, and it's a testament to his commitment to the role and his dedication to fitness.

KEY CHARACTERISTICS OF CHRIS EVANS' PHYSIQUE

Let's delve into the key characteristics of Chris Evans' superhero physique. Understanding what makes his physique stand out can guide your own fitness journey if you aspire to transform like an Avenger.

First and foremost, let's talk about that chest. Chris Evans boasts a chest that's not just impressive; it's a central feature of his superhero look. His chest development spans from upper to lower, creating a well-rounded and robust upper body appearance. If you want to resemble Chris Evans, paying ample attention to building your chest muscles is essential.

To complement his mighty chest, Evans has a massive back that truly completes the superhero physique. This impressive back development not only complements the chest but also contributes to the perfect proportion of muscle throughout his body. Building a back like his is a key element in achieving the Chris Evans Captain America look.

So, how can you attain this kind of physique? The Eternobody Chris Evans workout plan emphasizes two crucial exercises: chest presses and weighted pullups. These compound movements not only contribute significantly to chest and back gains but also add size to surrounding areas like the shoulders and biceps. This well-rounded approach ensures that you're not just building specific muscles but also achieving a balanced and strong physique.

Incorporating these exercises into your routine and progressively overloading them will lead to consistent muscle gains, helping you inch closer to the heroic look of Chris Evans as Captain America. Remember, it's not just about building muscle; it's about creating a well-proportioned and powerful physique, just like the iconic superhero himself.

THE CHRIS EVANS 'AVENGERS' WORKOUT ROUTINE

Let's dive into the Chris Evans 'Avengers' workout routine, designed to help you feel like a superhero. While it's not an exact replica of Chris Evans' regimen, it's tailored to deliver the results and appearance he achieved to portray Captain America in the Avengers films.

This workout plan prioritizes lifts that efficiently promote muscle growth. The approach we're using can be described as specialized training, ensuring that each muscle group is directly targeted at least once a week. This provides ample recovery time while enabling steady and sustainable strength and muscle gains.

Specialized muscles, those crucial for creating the superhero physique, are worked twice a week. Once with high intensity and then again with different exercises, lighter weights, and higher repetitions. This approach prevents plateauing by varying movements, volume, and intensity, ensuring continuous progress in muscle building.

To attain the physique of Chris Evans, our Avengers workout specifically focuses on the chest and back. These are the key muscle groups that contribute significantly to the superhero's appearance.

In terms of training styles, this routine combines reverse pyramid training to boost strength and muscle fibre size with rest-pause training and standard pyramid training to promote volume-based growth. The result is a foundation for the Captain America body, with muscles that are full, rounded, and well-defined. Different exercises respond differently to various lifting methods, so this mix of techniques maximizes muscle gains.

While this program recommends three days of training per week, which may seem contrary to conventional wisdom, it's actually the most efficient way to build muscle. This allows you to progressively increase weights while giving your body ample time to recover. Remember, muscle repair and growth happen during rest, not in the gym.

Recovery is a crucial aspect of Chris Evans' 'Avengers' workout. Alongside your three days of strength training, consider incorporating activities like yoga, light cardio, or moderate exercises on your rest days to stay active. Chris Evans himself included a combination of yoga, light cardio, balance beam exercises, or ribbon twirling on his rest days to aid recovery and maintain a superhero physique. So, get ready to unleash your inner Avenger with this specially crafted workout routine!

THE CHRIS EVANS 'AVENGERS' WORKOUT SCHEDULE

MONDAY - FULL UPPER BODY WORKOUT

Floor Press: 2 sets x 4-6, 6-8 (reverse pyramid training)
Incline Barbell Press: 6-8, 8-10, 10-12 (reverse pyramid training)
Sternum Pullups: 3 sets of 6-10 reps
Cable Curl: 4 sets of 8-12 (normal pyramid training)
Bayesian Rope Curl: 4 sets of 8-12 (normal pyramid training)
Machine Lateral Raises: 1 set x 12-15 + 3 sets x 5-6 reps (rest-pause training)

WEDNESDAY - LOWER BODY & ABS

Front Squats: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
Leg Extensions: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
Calf Raises: 3 sets x 10-15 reps (straight sets)
Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
Ab Wheel Rollouts: 3 sets x 10-15 reps (straight sets)

FRIDAY - BACK & SHOULDER EMPHASIS

Weighted Pullups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Bent-Over Dumbbell Rows: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Incline Dumbbell Flyes: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

NEXT: Will Poulter Workout for "Guardians of the Galaxy: Vol 3" - Sculpting Adam Warlock Physique

THE CHRIS EVANS 'AVENGERS' DIET PLAN

Let's explore the Chris Evans 'Avengers' diet plan. Chris Evans didn't naturally possess the superhero physique. While he's undoubtedly handsome and muscular, his non-superhero roles showcased a leaner figure. Achieving the Captain America body required a dedicated approach to caloric intake, which presented its own set of challenges, as Evans himself has admitted in interviews. Essentially he had to bulk up and he took the intelligent approach of consuming 'just enough' calories to facilitate muscle growth.

In the past, I've taken the approach of eating in a really high surplus to gain size but most of the weight you're gaining is pure fat. Muscle growth is a slow process and you're not going to magically speed it up by getting super fluffy. I recommend eating in a 200-300 calorie surplus as this will give you everything you need to facilitate an anabolic environment (and you'll save money on your supermarket shop). This is known as 'lean bulking', but in reality, it's just the only way that makes sense to bulk for aesthetic purposes.

To shed light on Chris Evans' bulking journey, let's turn to personal trainer Simon Waterson, who played a crucial role in Evans' transformation. According to Waterson, "The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat." To address this challenge, their strategy included incorporating low-carb protein shakes between meals and snacks such as fruits and nuts.

Evans' journey to building lean muscle mass involved a diet rich in lean proteins, fruits, vegetables, healthy fats, and supplements. Unlike some famous diets that involve indulging in pizza for the sake of gaining bulk, the Chris Evans diet emphasises healthy and strategic eating choices while increasing overall caloric intake. Notice that the difference between a calorie deficit for fat loss, and maintenance and a calorie surplus is only a difference of 500 calories. This is perhaps just some bigger portions of rice and a few portions of nuts. You do not need to go on some crazy daily binge to add size.

Evans placed a significant emphasis on supplements and protein shakes. His supplement regimen included glutamine, whey protein shakes, branched-chain amino acids, Omega-3, Omega-6, and Omega-9 fatty acids with every meal. These supplements played various roles, from supporting joint function to preventing muscle breakdown and enhancing the immune system.

His daily intake of protein shakes consisted of whey-based shakes containing approximately 30g of protein during the day. However, before bedtime, Evans consumed a protein shake primarily composed of casein, known for its slow-release properties that provide a steady protein supply overnight.

To give you an idea of what a typical day of eating looked like for Chris Evans during his transformation:

- Breakfast: A bowl of porridge with dark berries and walnuts.

- Morning snack: Whey-based protein shake and 5g branched-chain amino acid (BCAA).

- Pre-workout snack: An apple and almonds.

- Post-workout snack: Whey-based protein shake and 5g branched-chain amino acid (BCAA).

- Lunch: A chicken salad with brown basmati rice.

- Afternoon snack: Another protein shake.

- Dinner: Lean protein options like fish, chicken, or beef, accompanied by vegetables.

- Before bedtime: A protein shake primarily consisting of casein for slow-release protein throughout the night.

This meticulously planned diet, combined with his rigorous workout routine, played a pivotal role in Chris Evans' remarkable transformation into the iconic Captain America.

Whilst this approach certainly worked for him, I don't think it's a sustainable lean bulking protocol for most people. At Eternobody I recommend the following: a 4-6 hour fast after waking for increased productivity and focus, a large lunch (animal protein + carbs + veg), a large dinner (animal protein + carbs + veg) and then a late night snack of some eggs and chocolate to round off the day. This way, the preparation and cooking are reduced and it can be easily integrated into an everyday lifestyle of work, school, parenting, and real-life responsibilities.

With that said, the best way to eat is a way fat feels enjoyable, effortless and one you could reasonably stick to for the rest of your life. Best of luck achieving the Chris Evans physique. (Even though you don’t need it!)