Chris Evans Workout

chris evans workout

Chris Evans Workout

There’s a lot of buzz about the former Fantastic Four super star Chris Evan’s and his 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 (view exercise)
Lateral Raises (view exercise)
Dumbbell Press (view exercise)
Seated Rear Deltoid Raise (view exercise)
Shrugs (view exercise)
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer

Day 2 Chest: Chris Evans Workout

Flat Bench Press (view exercise)
Incline Chest Press (view exercise)
Bench Flyes (view exercise)
Decline Chest Press (view exercise)
Push ups on Bosu Ball (view exercise)

Day 3 Legs: Chris Evans Workout

Barbell Squats (view exercise)
Leg Press (view exercise)
Hack Squats (view exercise)
Lunges (view exercise)
Seated Calf Raises (view exercise)
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer

Day 4 Arms & Core: Chris Evans Workout

Barbell Bicep Curls (view exercise)
Skull Crushers (view exercise)
Incline Seated Bicep Curls (view exercise)
Dips (view exercise)
Cable Hammer Curls (view exercise)
Close-Grip Bench Press (view exercise)
Ab crunches with legs raised (view exercise)
30 second stability ball plank (view exercise)
Stability ball jacknife (view exercise)
Oblique crunches on stability ball each side (view exercise)

Day 5 Back: Chris Evans Workout

Pull Ups (view exercise)
Seated Row (view exercise)
Lat Pulldowns (view exercise)
Stiff Leg Barbell Deadlift (view exercise)
Bent Over Barbell Row (view exercise)
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:

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…

Top Rated Supplement Combos By Weight Loss and Training Readers!

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi

  • Taylor

    Hi Sam, do you think that 3 scoops of 100 % whey Optimus  Nutrition per day, following your workout plan is a good supplement?

    • Sam

      3 scoops all at once is too much as your body can only absorb about 30 grams at a time.

  • A Bombachi

    for chris evans workout!!! thats the only exercise we have to do every week but we add more weights and more reps?

    • Sam

      That is correct!

  • Jhnuckolls

    Hi My name is Joe and I’m 14 i recently lost 28 pound I’m seeing some pretty good pec development as well as arms but I can’t get rid of that last bit of fat around my chest stomach and lower back I don’t have access do supplements I workout daily with this tredmile workout and had been following the channing tatum workout until a couple weeks ago and I’v just been doing whatever I need some help I don’t like having a muffin top and bouncy chest please help 

    • Sam

      Stay patient, it will take some hard work and discipline with your diet, make sure you don’t eat late at night and have a good hearty breakfast.

  • Allanbhoy1888

    hi sam,

    I have been following the channing tatum routine for 3 weeks and am leaning up fast,but want to try add some mass. My real downfall is diet, although i eat healthy im worried im not eating enough. i work nightshift 8pm untill 5am

    • Sam

      Sounds like you are exactly on point, add more protein smoothies to your diet as snacks.

  • unknown

    what’s the differencebetween 4 sets of 8 or a pyramid workout and do something like10, 8, 6, and 4 reps? Also is one better than the other  

    • Sam

      Pyramid is just a great variation to add and a little more advanced.

  • Guestmail

    did it for 5 months, gained 18 kilo’s of muscle mass

  • Milanzv

    Hi Sam, i wanted to ask you should i drink proteins im 16 and i want to lose about 10 pounds till the summer and tone my muscles.And i when i work chest muscles i more feel my arms working then my chest, and can u give some exercises for upper chest.

    • Sam

      For sure, whey protein would be a great choice for you. Do a search on my site for chest workout and you will see quite a few options.

  • Alanseery

    Hi sam i was wondering instead of doin the HIIT training after workouts could you do your gym/weight work in the morning and then do your running in the evenings, will this be the same or will it b more benificial to do it after the workout

    • Sam

      Yes you can definitely do that and some would argue if you have the time then that would be more effective actually.

  • Don

    I’ve been doing this workout for a while & all it’s been doing is maintaining. (granted I haven’t been able to gain muscle any way for six months.) I know this is because I only get in about 2,500 calories on a good day. I believe rice is a relativly cheap food whith an alright protein amount. Would it be advised to eat this constantly in between meals to try to up my colorie intake, or is that just too many carbs?

    • Sam

      Yes definitely too many carbs, you should add more whey protein

  • Nosakhare Obaseki

    Hi sam I wanted to know if I can use this program to lose a considerable amount of weight 

    • Sam

      You definitely can just make sure your diet is in check and you train intense especially within the cardio component.

  • Guestaa

    Is there a work out for 13 year olds and if this is suitable when would i start seeing results please? 

    • Sam

      This would be quite a bit too advanced for a 13 year old. I would suggest that if you go this route then make sure you are not going to heavy and build-up over several weeks.

  • alan

    could i get serious pec and ab results if i did this workout?

    • Sam

      You absolutely could!

  • freddy

    hi i have read from comments that the routines they have found from you worked for them i want to give it a try. i am 21 years old 6’2 and weight about 260 so i began to go to the gym i was wondering how can i loose about 20 pounds and also get built similar as chris evans i am new to the whole gym CULTURE so if you have time i would like you to help me out with a good schedule .. thank you 

    - freddy

    • Sam

      Start slow and build up, it will take patience and lots of dedication but you can do it if you put your mind to it. Read the site, I have new articles each day that will help you make these changes.

  • Raul

    What route is good for a 13 year old, and when would i see changes and what type of changes, please be specific :D

    • Sam

      Sorry but your questions require a book to answer, you need to start slow and build gradually as you get into your later teens. Doesn’t matter what routine, just try and push yourself a little more each week.

  • Aaron

    Hey Sam. I’m about 6’4, 260lbs, 26% body fat. I’m trying to lose weight and gain/keep the muscle I already have. Would you recommend this workout for that? If so would you change anything like up the reps and/or cardio.

    • Sam

      You can up the reps to about 12-15 if you are trying to lose weight but you may see a little muscle loss especially if you limit your calories which is necessary for weight loss.

  • Anthonyscavelli

    @weightlossandtraining:disqus  hey sam does it matter if i change the order of the workout through out the week? for example do back on day 2 and chest on day 5? instead of vise versa 

    • Sam

      Not at all, the order can definitely be changed!

  • Jordanmeh85

    Hey Sam, I’m 15, 5’6 and weigh about 130 LB’s. I’m cut but not big and my goal is to get big this summer. Would this work for me? Obviously because I’m still a teenager I wont get as big as a man would; but would I get significantly bigger?

    • Sam

      You absolutely could!

  • Mike Maglonso

    Hi Sam,

    Thank you posting this article! I have a couple of questions. Is this plan just for bulking purposes, or do I continue with this plan when I want to start cutting also? Thanks in advance for your input!

    • Sam

      You can keep the reps low for bulking and then switch it to 14-16 for cutting

  • Danny

    How many weeks should I do this routine for In order for me to some results?…I heard it takes about 4-5 weeks but I just wanna make sure.

    • Sam

      Yeah 5-6 weeks is a bit more realistic.

  • Dan DePuy

    Hey Sam! This looks like a great, intense weight training workout and I would like to do it, but I’m not sure if it’s right for me. I am currently overweight and while I have lost 45 pounds over the last few months, I am looking to lose another 40-50 pounds. At 6’4″, that would put me around 220 lbs. I also want to put on a good amount of lean muscle in the process. 
    Because this plan focuses on building muscle mass, would it be right for me or would some modifications be necessary? In order to lose weight I currently restrict my calories to <1900 on non-workout days and <2600 on workout days and I take a protein supplement twice a day on workout days and once a day on non-workout days. Are calorie restriction and muscle building counterintuitive? Should I be more focused on one than the other? Thank you for your input!

    • Sam

      You can definitely give this ago but modify it so you are doing 14-16 repetitions of each exercise and keep your rest period down to about 30 seconds between sets and exercises.

  • BG

    Hi Sam,

    I am 25 yrs old and weigh 155. I want to gain more weight and get big but i have a fast metabolism. Would this workout be good for me or would you recommend something else? Also would taking a mass weight gainer protein shake be good with this routine?

  • portis

    I’m 5’8″ @ 160 pounds i’ve lost 36 pounds. I have plateaued going from 160 to 163 back an forth. Eating 2,000 calories per day 250g of protein and about 100g of carbs (no carbs after 6pm).Should i increase my calorie intake for this work out?

    • Sam

      If you are trying to increase muscle mass then increase calorie intake, if you are trying to reduce weight then you can reduce your protein intake

  • Marc

    Hi, I was wondering how many repetetions should you do when doing the abdominal exercises? Just do as many as you can in 4 sets, or should you build up with more structure?

    • Sam

      Yes, building up is good. Go slow and concentrate on the abs as more reps doesn’t always mean more effectiveness.

  • Sam

    Vary many variable factors such as genetics, age, diet plan, and your current training level but could be anywhere from 6 months to over a year for his mass size.

  • Sam

    Large muscle mass could definitely affect agility and this workout is heavily focused on increasing muscle which the supplements can really help boost your results especially whey protein. Hope that helps and thanks for the positive words!

  • Kenny Choo

    Hey Sam, I was just wondering what is the best workout for me ,I am around 190lbs, 5’7-5’8 and 17, I really wanna lose my weight and get a nice looking body. PLEASE reply here or if you need more time to reply please contact me at

  • Ismail

    Hello Sam, my height is 5.9 feet, and weight is 143 pounds, and i want to start that workout to wrote above. I didn’t do serious workout, except push-ups at home, and some exercises with dumbbells.
    What do you say, is that workout good for me and will make changes ? Should i start it ?

    • Sam

      It’s a bit advanced so you may want to do parts of the workouts each day and build up over a few weeks until you get to this level. Absolutely will provide major changes but give it 6 weeks to see results.

      • Ismail

        Thank you very much Sam.

  • Ismail

    is it a good idea to drink some uncooked eggs before the workout ?

    • Sam

      It’s not really necessary, you can have a small amount of whey protein and you’d be just as good if not better in getting some amino acids for reduce muscle tissue damage.

  • guest123

    Hi sam, i was wandering what kind of diet plan you would recomend if following this routine? I’m 19 and weigh about 86kg and have been training for a few years. thanks

  • Sam

    Low carbs is good throughout the day if you are looking to lose weight that’s right but you should always have carbs before your workout to help fuel you.

  • Ismail

    Hi Sam, I have a very important question, can smoking reduce the growing of my muscles ?

    • Sam

      It sure can, it impedes blood flow to your muscles which is an integral component to their growth.

  • Sam

    Shouldn’t really focus on meal replacements, protein shakes are great snacks to supplement healthy meals with veggies and lean meats.

  • Jon

    Hey Sam,

    Im currently 21 years old, 6’1 175 pounds, skinny build, but starting to get a bit of a belly do to my eating habits. If I started eating properly which i’m ready to do, and began this workout routine, would I be able to gain that mass i want as well as lose that belly fat?

    • Sam

      You absolutely can!