Chris Evans Captain America Workout Diet to Become Top Star

The Avengers has completed its mission and each member has a new mission in a world of Marvel cinematic universe.

And when it comes to Avengers, you can not help but remember Captain America with the image of the guy running to hug the grenade when all his teammates ran away.

The image is really touching because the visual act of releasing one’s body to save teammates from injury and we do not forget the amazing transformation after Captain America is immersed in the cage by the new dream technology to be applied to the military.

We all know that there is no divine technology to turn a skinny, thin, small figure into a muscular guy with overwhelming strength.

Come back to the real world to have a muscular body like Captain America, he had to implement a very strict diet.

Chris Evans Captain America Workout Diet to Become Top Star
Chris Evans Captain America Workout Diet to Become Top Star

In this article, you are invited to learn about the exercise regimes and diets of Chris Evans, who plays Captain America.

Let’s join Bellyfatzone to learn about the gym schedule as well as Chris Evans’s diet right below.

Chris Evans Captain America workout:

In recent years, you’ve certainly heard a lot of interviews with this guy and one of the things that impress most people is his toned body, especially the chest area.

Occasionally, he jokes that you can achieve that kind of body while eating pizza while watching the practice videos on Youtube, but the truth is very different.

To put it simply, easy to understand, it all depends on a detailed eating and exercise plan every day and over time will tell you why this is the right direction.

1. Practice with 1 PT

When exercising with PT, you will definitely get 2 great benefits. First, they will help you understand how to do the right exercises for each exercise, in order to maintain your weight and build a firmer body.

A few basic mistakes can cause your training session to fail and even damage your body.

More importantly, a fitness coach will give you more motivation, especially when you have important goals, such as the wide chest muscles.

2. Lift weights heavier than others

Greg Plitt once shared that, practice hard every day at the gym and you will certainly never regret this.

That’s also how Simon Waterson, Chris Evans’s PT, asked him to do it every day.

Not only did he regularly do HIIT, but he continuously increased his weight and reduced the number of repetitions throughout the training session, in order to achieve his current fitness.

If you want a firmer and more muscular body, use weights in Cardio workouts and exercises. That is the only way to maximize muscle growth.

3. Minimize Cardio exercise time

All warm-up exercises to warm up are one form of Cardio, but the problem here is that Chris completely doesn’t waste time all day just doing too much Cardio.

To build the desired muscle mass, in a short period of time, he had to use up all the available energy, to focus on the workout with lifting, pushing and pulling the heavier weights. the better, without having to invest too much time on Cardio workouts.

View: Henry Cavill Diet and Workout To Become Superman

4. Practice Plyometrics and weights

Plyometrics and weights are great ways to help boost your heart rate when you’re doing a heavy lifting, less repetition.

5. Increase muscle mass with the right diet

You may think that the right serving size is to eat many small, healthy meals each day.

However, this is only suitable for those who want to gain a few pounds, and for those who want to become more solid, it is the story of eating a lot of protein every day.

Chris Evans Workout & Body Transformation 1997 – 2018

Right below, we’ll show you what Chris Evans workouts look like. There are only 2 words to accurately describe: CAUTION.

This is not the right workout routine for newbies. If you are sweating during dinner, unable to keep walking many stairs at a time, or you simply spend too much time surfing Facebook, then the best practice method is to lose fat or gain muscle mass first are the basic exercises.

The impression of Chris Evans’s gym schedule is that the majority of the compounds are concentrated in compounds and many exercises take advantage of body weight.

The compounds exercises focus on many muscle groups at the same time, while isolate exercises, in contrast, focus on only one muscle group.

Therefore, when exercising compounds, the growth hormone content will maximize and help you achieve the desired weight. From there, stimulating the muscle bundles to grow faster and bigger.

Sample schedule of the week of Chris Evans:

Monday – Back muscles

  • Weighted chin-ups and or pull-ups: 4 sets (4-6 reps)
  • One-arm kettlebell row: 2 sets (4-6 reps)
  • Wide grip seated cable row: 3 sets (6-8 reps)
  • Wide grip lat pulldown: 3 sets (8-10 reps)
  • Overhead cable crunches: 3-4 sets (10-12 reps)

Tuesday – Chest muscles

  • Incline bench press: 4 sets (4-6 reps)
  • Dumbbells or barbell bench press: 3 sets (8 reps)
  • Cable crossover: 2 sets (10-12 reps)
  • Face pulls: 3-4 sets (8-10 reps)

Wednesday – Holiday

  • Staying here is just the feeling that you are not lifting heavyweights.
  • Stretch to loosen the muscles and increase range of motion.
  • Relax your muscles with the massage rollers.
  • Do some yoga moves.

Thursday – Leg muscles

  • Barbell deadlift: 3 sets (4-6 reps)
  • Lunges: 2 sets (6-8 reps / foot)
  • Leg press: 3 sets (10-12 reps)
  • Calf raises (changed from sitting to standing): 5 sets (10-15 reps)
  • Hyperextension leg workouts: 3 sets (10-12 reps)
  • Cable woodchoppers: 3 sets (10-15 reps / side)

Friday – Shoulder muscles

  • Seated dumbbell shoulder press: 3 sets (6-8 reps)
  • Weighted pull-ups: 3 x 6-8 reps
  • Cable crossover: 3 sets (10-12 reps)
  • Side delt raises: 3 sets (10-12 reps)
  • Rear delt raises: 2 sets (10-12 reps)
  • Barbell curl: 3-4 sets (8-10 reps)
  • Overhead tricep rope extensions: 3-4 x 8-10 reps

Saturday – Holiday

  • Staying here is just the feeling that you are not lifting heavyweights.
  • Stretch to loosen the muscles and increase range of motion.
  • Relax your muscles with the massage rollers.
  • Do some yoga moves.

Sunday – Mix

  • Barbell squat: 3 sets (4-6 reps)
  • Standing military presses: 3 sets (6-8 reps)
  • EZ-bar curl: 3-4 sets (8-10 reps)
  • Front box jump: 3 sets (6-8 reps, increasing in height)
  • Incline inner biceps curl: 3-4 sets (8-10 reps)
  • Kettlebell sumo high: 3-4 sets (8-10 reps)
  • Military pushups: 3 sets (25 reps)

Chris Evans Diet:


If you have studied carefully, surely it is easy to realize that 70% of success comes from a scientific diet and the remaining 30% is due to hard work.

Here is a sample menu that you can refer to:


  • 1 bowl of oats
  • 1 cup of almond milk
  • 1 handful of almonds
  • 1 large slice of beef
  • A handful of assorted green vegetables
  • 1 jar of low-fat yoghurt
  • 1 banana


  • 4 skinless chicken breasts
  • Some vegetables
  • 1/2 cucumber
  • 1 jar of low-fat yoghurt
  • 2-3 tablespoons of mustard
  • 2 large sweet potatoes
  • 1 large plate of fruit


  • 4 skinless chicken breasts
  • 1 teaspoon olive oil
  • 1 garlic clove
  • 2 cups brown rice
  • 2 large red bell peppers
  • 1 medium yellow bell pepper
  • 1 teaspoon salt and pepper

Chris Evans Workout for Captain America


Surely eating alone is not enough and you need to actively add nutritional products, like Chris Evans, such as Whey Protein, vitamins of all kinds …

Here are the products that Chris often supplements every day, to maintain energy for the body, as well as to help the muscle bundles to always reach a state of firmness:

  1. Testosterone
  2. Whey Protein
  3. Fish Oil
  4. Glutamine

Hopefully, the information above has helped you to gain some more knowledge about “Chris Evans captain America workout diet”, and bring some small value to you. Please share this article if you feel it useful. Thanks!