Chris Evans Workout
Written by Sam · Filed Under Workouts & Training 1 views
Chris Evans Workout
There’s a lot of buzz about the former Fantastic Four super star Chris Evan’s and his new role in the Captain America film. He was already ripped before but this time around he gained serious muscle mass with an intensive workout routine in order to really fit the look of Captain America as portrayed in the comics. (P.S. If you want to see the new workout for Chris Evans as he prepares for his next role in The Avengers go to Chris Evans Avengers Workout.)
This workout will definitely fit a unique bill because it is going to be an exceptional split routine unlike any other. By split routine what I mean is that the focus is going to be one one body part for each day which means that this is definitely on the advanced side.
I would recommend this workout only to those who have been training for 6 months consecutively and want to really switch it up. But with that said, if you are up for it you can start with a few of the suggested exercises each day and build up until you have the full deal.
Chris Evans Workout Routine
Remember one thing with this workout, it is intended that you follow this plan to build some impressive muscle mass so your diet is going to have to measure up. Try a whey protein drink about an hour before this workout and one immediately after in order to feed your hungry muscles the amino acids they require in order to recover and grow (I highly recommend a premium whey protein like Optimum Platinum Hydrowhey which is lactose free and has digestive enzymes to make it quickly digestible).
I’ll talk about some other high quality supplements to help you boost your results with this workout at the end of this article, but for now…
Let’s jump right in!
We’re going to aim for 4 sets of each exercise and 8-10 repetitions. Do 4 sets of each exercise in a row with 60 seconds rest between each set and before moving onto the next exercise. You’ll also notice that for 3 days there is a HIIT training session added at the end of workouts, read my article on High Intensity Interval Training if you’d like more info.
Day 1 Shoulders: Chris Evans Workout
Seated Barbell Press ( refer to photo here )
Lateral Raises ( refer to photo here )
Dumbbell Press ( refer to photo here )
Seated Rear Deltoid Raise( refer to photo here )
Shrugs ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 2 Chest: Chris Evans Workout
Flat Bench Press ( refer to photo here )
Incline Chest Press ( refer to photo here )
Bench Flyes ( refer to photo here )
Decline Chest Press ( refer to photo here )
Push ups on Bosu Ball ( refer to photo here )
Day 3 Legs: Chris Evans Workout
Barbell Squats ( refer to photo here )
Leg Press ( refer to photo here )
Hack Squats ( refer to photo here )
Lunges ( refer to photo here )
Seated Calf Raises ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 4 Arms & Core: Chris Evans Workout
Barbell Bicep Curls ( refer to photo here )
Skull Crushers ( refer to photo here )
Incline Seated Bicep Curls ( refer to photo here )
Dips ( refer to photo here )
Cable Hammer Curls ( refer to photo here )
Close-Grip Bench Press ( refer to photo here )
Ab crunches with legs raised ( view photo here )
30 second stability ball plank ( view photo here )
Stability ball jacknife ( view photo here )
Oblique crunches on stability ball each side ( view photo here )
Day 5 Back: Chris Evans Workout
Pull Ups ( refer to photo here )
Seated Row ( refer to photo here )
Lat Pulldowns ( refer to photo here )
Stiff Leg Barbell Deadlift ( refer to photo here )
Bent Over Barbell Row ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 6 & 7 Rest: Chris Evans Workout
These two are your rest days and you’re going to need this time to allow your body to recover and have full energy for the next week of this routine!
Recommended Supplements for Muscle Building like Chris:
- Pre Workout Energy Matrix (Try this: USPLabs Jack3d or Muscle Pharm Assault)
- Nitric Oxide for volumizing and strength gains (Muscle Pharm Assault)
- Natural Testosterone Booster for muscle development (Try this: USPlabs Prime)
- Glutamine for immunity and muscle recovery (Try this: Scivation Xtend)
- Creatine for energy and performance igniter (ProMera Health Con-Cret)
- Sleep enhancer and muscle boosting HMB (Try This: Muscle Pharm Bullet Proof)
P.S. If you want to see the new workout for Chris Evans as he prepares for his next role in The Avengers go to Chris Evans Avengers Workout.
Disclaimer: This workout routine is in no way associated or endorsed by Chris Evans. It is only a simulated routine that is developed to provide similar results.
Chris Evans Workout: Conclusion
There you have it, an intense 5 day split routine which will isolate your workout to one body part per day. This workout is intended to build serious muscle mass and you should begin to see results after 5-6 weeks. If you don’t then you need to try two things, increase your daily protein intake, and increase the weights of your exercises so that by the last rep you are totally exhausted.
Have any questions or feedback about this workout routine? Leave me a comment below and I’ll make sure to have a reply for you…
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