Chris Evans's Captain America’ Workout Routine

Christopher Robert Evans (born June 13, 1981) is an American actor, best known for his portrayal of Captain America in the Marvel Cinematic Universe (MCU) series of films. Evans began his career with roles in television series, such as in Opposite Sex in 2000. Following appearances in several teen films including 2001's Not Another Teen Movie, he gained attention for his portrayal of Marvel Comics character Human Torch in 2005's Fantastic Four, and its sequel Fantastic Four: Rise of the Silver Surfer (2007). Evans made further appearances in film adaptations of comic books and graphic novels: TMNT (2007), Scott Pilgrim vs. the World (2010), and Snowpiercer (2013).

He portrayed Captain America in several MCU films, namely Captain America: The First Avenger (2011), Captain America: The Winter Soldier (2014), and Captain America: Civil War (2016), and the ensemble films The Avengers (2012), Avengers: Age of Ultron (2015), Avengers: Infinity War (2018), and Avengers: Endgame (2019). His work in the Marvel series established him as one of the highest-paid actors in the world.[2]

Besides comic book roles, Evans starred in the drama Gifted (2017), the mystery film Knives Out (2019), and the television miniseries Defending Jacob (2020). He made his directorial debut in 2014 with the romantic drama Before We Go, which he also produced and starred in. Evans made his Broadway debut in the 2018 revival of Kenneth Lonergan's play Lobby Hero, which earned him a Drama League Award nomination.

About the Program

Category: Hypertrophy

Evans workout routine normally consists of 8 exercises every day that he workout. If you look at the routines below you will see that he also works a lot with his body and not only machines and weights in the gym.

Workout Schedule

Back
- 1. Weighted pull-ups
  compound
  4 sets of 4-6 reps
- 2. Single-Arm dumbbell row
  compound
  2 sets of 4-6 reps
- 3. Seated cable row (preferably with wide-grip)
  compound
  3 sets of 6-8 reps
- 4. Lat pull down
  compound
  3 sets of 8-10 reps
- 5. Cable crunches
  isolation
  3-4 sets of 10-12 reps
Chest
- 1. Incline press
  compound
  4 sets of 4-6 reps
- 2. Dumbbell bench press
  compound
  3 sets of 8 reps
- 3. Cable crossover
  compound
  2 sets of 10-12 reps
- 4. Face pulls
  isolation
  3-4 sets of 8-10 reps
Rest
- 1. Rest
- 2. Stretch (Alternative)
- 3. Do some soft tissue work (Alternative)
- 4. Optional cardio
Lower Body
- 1. Deadlift
  compound
  3 sets of 4-6 reps
- 2. Lunges
  compound
  2 sets of 6-8 reps per leg
- 3. Leg press
  compound
  3 sets of 10-12 reps
- 4. Calf raise (seated or standing)
  isolation
  5 sets of 10-15 reps
- 5. Hyperextension
  isolation
  3 sets of 10-12 reps
- 6. Cable woodchoppers
  compound
  3 sets of 10-15 reps per side

Upper Body
- 1. Seated dumbbell press
  compound
  3 sets of 6-8 reps
- 2. Weighted pull-ups
  compound
  3 sets of 6-8 reps
- 3. Cable crossover
  compound
  3 sets of 10-12 reps
- 4. Side deltoid raises
  isolation
  3 sets of 10-12 reps
- 5. Rear deltoid raises
  isolation
  2 sets of 10-12 reps
- 6. Barbell curl
  isolation
  3-4 sets of 8-10 reps
- 7. Overhead tricep rope extensions
  isolation
  3-4 sets of 8-10 reps

Chris Evans's Captain America’ Workout Routine

About the Program

Workout Schedule

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Chest

Rest

Lower Body

Upper Body

Back