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Chris Evans Workout

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Written by Sam · Filed Under Workouts & Training  157,677 views

chris evans workout

Chris Evans Workout

There’s a lot of buzz starting 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.

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:

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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Top Rated Supplement Combos By Weight Loss and Training Readers !

Comments

  • http://weightlossandtraining.com Sam

    Absolutely Felix!

  • http://weightlossandtraining.com Sam

    Absolutely Felix!

  • http://weightlossandtraining.com Sam

    You’re welcome Walter, thanks for the feedback!

  • http://weightlossandtraining.com Sam

    You’re welcome Walter, thanks for the feedback!

  • http://weightlossandtraining.com Sam

    That sounds good, 3 days of HIIT on top of this sounds like it may be over-training though. Try 2 instead since you will need at least one day of recovery time each week.

  • http://weightlossandtraining.com Sam

    That sounds good, 3 days of HIIT on top of this sounds like it may be over-training though. Try 2 instead since you will need at least one day of recovery time each week.

  • http://weightlossandtraining.com Sam

    Hi Gary, yes it does!

  • http://weightlossandtraining.com Sam

    Hi Thomas, use the search on my site for ab workouts, but this is a great one – http://weightlossandtraining.com/fast-abs-workout

  • http://weightlossandtraining.com Sam

    Hi Greg, great question. I do the 10 minute session of HIIT by starting at 7mph and going up to 10mph sometimes 11mph and then decreasing thereafter at 30 second intervals. This is quite intense so you should be quite exhausted by the end!

  • http://weightlossandtraining.com Sam

    Hi Greg, great question. I do the 10 minute session of HIIT by starting at 7mph and going up to 10mph sometimes 11mph and then decreasing thereafter at 30 second intervals. This is quite intense so you should be quite exhausted by the end!

  • http://weightlossandtraining.com Sam

    You can include an ab session on either day 6 or 7, or you can add it to any other day. Let me know how it comes along!

  • http://weightlossandtraining.com Sam

    You can include an ab session on either day 6 or 7, or you can add it to any other day. Let me know how it comes along!

  • http://weightlossandtraining.com Sam

    Very insane! Glad you are liking it!

  • thomas

    hi im thomas i currently play soccer once a week for 90 minutes straight so would i have to do the hiit because i am already thin and in shape but i dont want to lose more weight ? and any ideas on how to work lower abs
    thanks

    • http://weightlossandtraining.com Sam

      HIIT is great for fat loss and building your endurance for sport, so that is something that you can decide on. Perhaps once a week will be sufficient if you don’t want to lose any more weight, but I would suggest increasing your protein intake with a few whey protein shakes a day. For lower abs try hanging leg raises.

  • http://weightlossandtraining.com Sam

    Hi Eric, thanks for the feedback! There is definitely a lot of different advice on this as it can vary from one person to the next. I do believe that your suggestion may definitely have a good result though, thanks for that!

  • http://weightlossandtraining.com Sam

    I would definitely recommend rest on Day 7, your body will need the time to recover.

  • http://weightlossandtraining.com Sam

    Hi Daniel, it sounds like you are trying to do two things at once. I would recommend focusing on gaining muscle mass for 6 weeks and then switch focus to cutting down. When gaining muscle mass go for heavy with a max of 8 reps, and when cutting down and leaning phase go for 12-14 reps with little rest between sets. Here is a killer workout for you – http://weightlossandtraining.com/workout-routines-for-men-werewolf-workout

  • http://weightlossandtraining.com Sam

    HI Franco, you can, just make sure to have one day rest a week.

  • http://weightlossandtraining.com Sam

    Hi Diego, you can try the Workout Plan for Men as it start gradually and builds a great foundation

  • Dsoroka90

    After doing this routine for 6 weeks, would you suggest I did a different routine for the same amount of time before going back to the Cris Evans workout and if so then what would be good to do in its place.

    • http://weightlossandtraining.com Sam

      Absolutely. You may want to give the Ryan Reynolds workout a go to switch it up.

  • Galaxy12bp

    Hi Sam, should we increase weights with each set or should keep the weight the same?

    • http://weightlossandtraining.com Sam

      You can definitely increase the weights and decrease the reps for each set, this works well!

  • http://weightlossandtraining.com Sam

    Hi Kraut, Prime is pretty decent but I think as long as you keep your training intensity high you shouldn’t see too much of a drop with results. Methyl 1-D is a prohormone and has been discontinued in most supplement stores…I think it’s one of those things that is a little unknown in long-term effects.

  • http://weightlossandtraining.com Sam

    A 5 minute light jog on treadmill or elliptical followed by 10 minutes of flexibility training.

  • http://weightlossandtraining.com Sam

    haha, of course it is, unless you don’t think Chris Evans looks ripped?!

  • http://pulse.yahoo.com/_I2VJU5MMFGL3KWJ7WFUTOP6EEI Victor

    can i change up the routine? for instance do chest day one, legs day two, back day three, etc. Or do i have to stick to this specific routine?

    • http://weightlossandtraining.com Sam

      Hey Victor, you can definitely change up the order of the days, but it is important to make sure you include rest days for muscle recovery.

  • mnm

    Hi, I am getting back into working out, gained a lot of weight, but used to be very in shape.  Would this be a good plan to build muscle and lose fat at the same time? or should i start with another program? I know it seems intense, but i know i can handle it.

    Thanks,

    • http://weightlossandtraining.com Sam

      You definitely can start with this but as you mentioned it is quite intense so you may want to first start out with the Channing Tatum Workout Routine for at least a few weeks before jumping in.

  • http://www.facebook.com/people/Jacob-Nuckolls/1682156878 Jacob Nuckolls

    Hey Sam,
    I’ve been doing the Workout Plan for Men phase 2 (Matt Damon) for 3 weeks now and I’ve noticed that instead of gaining weight, I’ve been loosing weight. When I’m normally 159, (at 5’11”) now I’m 154. I consume at least 160g-180g protein, keep my cardio to a minimum so that I don’t burn muscle as well, going only 8-10 reps on each set–using the 3 second count as well. I really don’t have a whole lot of fat to burn, considering I’m usually 160 at 5’11”, I have plenty of testosterone ( I can grow facial hair in as little as two days), so what do you recommend? I’m I incapable of bulking up?

    • http://weightlossandtraining.com Sam

      Hi Jacob, sounds like you need to increase your carbohydrate intake considerably. I would add a lot more fruit to your diet, and whole grain products especially in the first half of the day. You might want to try a mass gainer like Cyto Gainer

      • http://www.facebook.com/people/Jacob-Nuckolls/1682156878 Jacob Nuckolls

        Alright, is 60+ carbs a good number to shoot for in every meal? I heard someone that it was for ecotmorphs when planning their diet. Thanks! Your site is a fantastic resource

        • http://weightlossandtraining.com Sam

          That sounds about right, give it a go and see how your body responds. Thanks for the props!

          • http://www.facebook.com/people/Jacob-Nuckolls/1682156878 Jacob Nuckolls

            Will Do. I’m taking the mass gainer and upping my carbs, I’ll keep you posted

  • http://weightlossandtraining.com Sam

    Really depends on what you consider better shape, I think most guys would kill to be in as good shape as either of them!

  • Seth

    What are the set reps for the abs part of this workout? I have a feeling 4 sets of 8-10 didn’t get Chris a set of abs like that. Lol

    • http://weightlossandtraining.com Sam

      Hi Seth, this is his bulking workout so he would have done another routine before for cutting, but you can definitely increase the number of reps to 20 or more making sure you get a burn going in order to keep the intensity high.

      • Eddy Spaghetti

        Is it doable to do Ab work outs every other day, as in MWF, rather on day 4? and keep everything else the same or do HIIT all 5 days to gain maximum weight loss?

        • http://weightlossandtraining.com Sam

          It is but it may be a little too much as it may zap your glycogen stores and not allow you to maintain the increased intensity each week.

  • http://weightlossandtraining.com Sam

    This type of split routine is very normal in the bodybuilding world, what it does mean though is that your nutrition plan must be up to meet the high demand of the exercise routine.

  • http://weightlossandtraining.com Sam

    Not generally because it limits your range of motion too much and doesn’t activate your stabilizers. Not a bad way to start though.

  • http://weightlossandtraining.com Sam

    You can do that but your results won’t be as good as if you bulk for 6 weeks and then lean for 6 weeks.

  • http://weightlossandtraining.com Sam

    2 hours works only if all you do is workout and eat, very impractical and will not work for most of us. He would be resting about 2-3 minutes befween sets in this case too. After the 1hr mark your body will begin to break down muscle unless you have these long rest periods and are eating at least a carb drink during your workouts.

  • Austin T

    Hi! Love the site. It’s fascinating. I’ve gotten healthier since I as in the 9th grade, and now, I really want to look like Chris Evans but, I’ve got a thin layer of fat covering abs, chest, and back. Will some major cardio contribute to this workout?

    • http://weightlossandtraining.com Sam

      Awesome Austin, you bet with the cardio contributing to this workout, work up gradually and you will get there.

  • ortiz

    is not better to do two body part per day , but doing those excercise?

    • http://weightlossandtraining.com Sam

      Not better, just different. Most bodybuilders do one body part a day though so they can focus in on all angles.

  • http://weightlossandtraining.com Sam

    Not better, just different. Most bodybuilders will get down to the 1 body part per day level so they can focus more though.

  • http://weightlossandtraining.com Sam

    Depends on your workouts, your recovery rate and what your goal is. Usuually 2 days on and 1 day off is a good mix.

  • http://weightlossandtraining.com Sam

    Not if you don’t lift super heavy.

  • http://weightlossandtraining.com Sam

    Go a solid month for sure before mixing it up, but together that will be a pretty killer routine!

  • http://weightlossandtraining.com Sam

    Hi Eddy, thanks for the awesome feedback. The thing is that you can’t add on muscle and lose weight at the same time. You have to be in calorie excess during muscle gain phase, and calorie deficit during weight loss. If your main goal right now is weight loss then adding cardio on day 6 would be good as doing HIIT after every workout will be too much and will lead to injury and a weakened immune system. Keep it up!

  • http://weightlossandtraining.com Sam

    About 2 times your weight in kg.

  • http://weightlossandtraining.com Sam

    1-2lbs a week is significant!

  • http://weightlossandtraining.com Sam

    Yeah abs once or twice a week is sufficient. If you’re feeling weaker it’s because your nutrition was not adequate, make sure to include protein supplementation and carbs immediately after your workouts. Creatine like in Jack3d or Superpump will also really help.

  • http://weightlossandtraining.com Sam

    No definitely not, this is the technique of serious bodybuilders. Don’t focus on calories, it won’t tell you anything since everyone is so different. You’re going to have to experiment with eating more and seeing how your body adapts, but 3-4000 calories area will be sufficient for putting on muscle mass for most.

  • http://weightlossandtraining.com Sam

    Yes you should be increasing your weights every week. Adding any other variation can be a bonus.

  • A Bombachi

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

    • http://weightlossandtraining.com Sam

      That is correct!

  • http://weightlossandtraining.com Sam

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

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