Chris Evans Workout: How To Get Ripped

in Celebrity Workout


Get the impressive workout that transformed Chris Evans’ body from your ordinary, everyday human to the patriotic soldier Captain America.

Chris Evans Workout For Captain AmericaDoing the Chris Evans workout to look like Captain America won’t be much help if you’re not in it for the long haul. Chris Evans himself has always been very consistent with his workout routine.

This isn’t so surprising since we all know Chris as the ripped, muscular guy who first appeared in the 2001 teenybopper comedy “Not Another Teen Movie”. Since then, he went on to play lead roles in comic superhero and action flicks, such as “Fantastic Four” and “The Losers”.

But Chris says it’s not necessary to go crazy over the workouts. Pushing yourself too far and crossing your limits is definitely not healthy when it comes to dieting and exercise. He was even quoted as saying that diets and treadmills seemed very much “like pulling out teeth.” Enjoying yourself is a big thing for him, but that soon changed when “Captain America: The First Avenger” rolled around.

The Chris Evans Workout Philosophy

Chris Evans has always had a superhero bod, but Captain America is no ordinary superhero. He is a muscle-packed soldier that embodies everything that is America. For this role, Chris had to go way beyond what he thought he could do to beef up, and it definitely wasn’t easy for him.

In fact, in an interview with Lindsay Miller of PopSugar, he admits the four-month workout specially sponsored by the producers of “Captain America”, was no fun at all.

“We did two hours a day, and it was brutal. I usually like working out. Going in sucks, but walking out, you’re like, ‘I’m glad I did that!’ This was different. I’d walk out and I’d be like, ‘I need to vomit. I hate this trainer. I hate this movie. I want to go to sleep for a week.’ It was just relentless,” he says.

But with dedication and lots of prompting from his trainer Simon Waterson, all that painstakingly hard work paid off.

The Chris Evans Workout for “Captain America”

The workout routine that transformed Chris from a lean and muscular Human Torch to a more powerfully built Captain America consists mainly of a combination of bodyweight exercises and compound exercises.

Bodyweight exercises, which are considered strength training exercises, do not require the use of free weights. Chris’ weight itself provided the resistance for his movements. Compound exercises, on the other hand, use weights. They are considered more effective than isolated exercises because they concentrate on several muscle groups at once.

Here is a sample workout routine for getting a body as ripped as Chris Evans’. Each exercise is done for four sets of 30 seconds, with as many reps as possible and a rest period of two minutes in between. Everyday, the exercises target a different muscle group and are not repeated for the rest of the week to give the muscles time to repair themselves and grow.

Chris Evans Workout

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  • Shoulders
  • Seated barbell push
  • Lateral boosts
  • Dumbbell press
  • Seated rear deltoid raise
  • Shrugs
  • 10-minute HITT workout on treadmill


  • Chest
  • Flat bench press
  • Incline chest press
  • Bench flyes
  • Decline chest press
  • Push ups on bosu ball


  • Legs
  • Barbell squats
  • Leg press
  • Hack squats
  • Lunges
  • Seated calf raises
  • 10-minute HITT workout on treadmill


  • Biceps and Triceps
  • Barbell bicep curls
  • Skull crushers
  • Incline seated bicep curls
  • Dips cable hammer curls
  • Close-grip bench press


  • Back
  • Pulls-ups
  • Seated row
  • Lateral pulldowns
  • Stiff leg barbell deadlift
  • Bent over barbell row
  • 10-minute HITT workout on treadmill

Friday, Saturday and Sunday – Rest Day

The Chris Evans workout is all about pushing yourself to the limit. If you think you can stand it, reduce your rest days to once a week. Always have at least one rest day, though.

The Chris Evans Diet Plan

Chris shares with PopSugar how he feels about the diet plan customized for Captain America: “I’ve got a fast metabolism and I lose weight very quickly. So for me to get big, it as just eat a lot. Working out sucked, eating sucked more. You get to a point where you just can’t even look at another piece of chicken. You’re just so bloated, but you just have to keep consuming protein, so that was tricky.”

For your protein sources, Chris suggests that you stack up on, well, lots of chicken, tuna, and free-range turkey. Protein supplements including branched chain amino acid supplements and protein bars and shakes also provide massive power for effectively beefing up through the Chris Evans workout.

Chris Evans Talks About His Workout For Captain America

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{ 4 comments… read them below or add one }

Bart Gidds May 28, 2012 at 8:09 am

Most of the workouts that my training coaches designed were repetitive for the whole week, and I’ll usually break down by the third day, and need to rest for 3 to 4 days, so I always wondered how do the actors train so intensely without having to take long breaks.

Since the secret here is to target different body parts and muscle groups everyday, I tried briefly following Chris’ workout for a week. Not only can I last longer, I can give my all for every workout without having to worry about straining myself. The routine here is very well-thought out, and I sure hope to get a body like Chris soon. Thanks for the info!


David M May 28, 2012 at 10:19 am

Great post! I’m looking to work out but I was not sure where to begin. This will help me a lot but maybe I will need to take it easy starting out as I am not used to doing that kind of work-out before. Thanks for the great info, be back soon!


Quinn June 8, 2012 at 10:46 pm

Chris is a pretty ridiculously ripped guy, so I guess this kind of ridiculous workout is about what I was expecting. I don’t know if I’ll have the willpower to keep at this, but I think I’ll give it a try. Too bad I don’t have a personal trainer and a part in a major movie to keep me motivated. That’d be nice. Certainly an interesting post and thank you very much for posting it.


Sarah June 8, 2012 at 10:59 pm

This guys’s bod is insane :) He’s really a hunk. And it took four months? I have to get my BF to start.


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