Since we’re about 75 years too late to take part in the secret operation that Captain America went through, we need to find another way to make sweet gains.


Luckily, Chris Evans has been very open about his regimen, and there are a lot of valuable bits we can take away and apply for ourselves. The best part is, you don’t have to get injected with the super soldier serum.


What’s intriguing about Chris is that he’s always had an athletic shape, but didn’t have that much muscle on his frame. He managed to transform himself into Captain America, and many believe that Chris was born for that role.


The Chris Evans Diet and Nutrition Philosophies


We all know that nutrition plays a huge role in body transformation. Simon Waterson, Chris Evans’ trainer, has shared lots of details about the nutrition plan he developed for the actor.


Waterson has said that for Chris, the biggest obstacle has been to eat enough for muscle growth, but not too much that he stores a lot of fat.


We feel you, Chris, we do.


Waterson has also said that they’ve heavily relied on low-carb protein shakes in between meals and snacks such as fruit and nuts.


Men’s fitness has given us a bit of an insight into the typical day of eating for Chris:


Breakfast: Bowl of porridge with dark berries and walnuts

Morning snack: Protein shake and 5g BCAA

Pre-workout snack: Apple with almonds

Post-workout snack: Protein shake and 5g BCAA

20min later: Chicken salad with brown basmati rice

Afternoon snack: Protein shake

Dinner: Lean protein, such as fish, chicken or beef, with vegetables. No starchy carbs.


What stands out here is that Chris is the type of person who has a very hectic schedule, so relying on supplements such as protein powder and BCAAs seems to be very important for him to get enough protein.


If you are interested in high-quality supplements with proven results, check out our line at Fuegosupps.


Chris Evans’ Training Style & Workout Routine


It’s no secret that Chris managed to get pretty jacked for his debut as Captain America. What’s more, he’s been able to maintain his physique for about a decade now. It’s clear that he and his trainer know how things work.


It’s probably been effortless for him to stay motivated over the years, seeing as the entire Marvel cast is in excellent shape.


Waterson has said that his plan for Chris initially was to help him add muscle mass quickly. For that, Waterson gave the actor a regimen based on heavy compound lifting using classic exercises such as squats, incline bench press, weighted dips, chin-ups, and deadlifts.


But the coach couldn’t overlook other important aspects needed for the role of Captain America. Namely, speed, endurance, and agility. The actor also performed many bodyweight movements and plyometrics such as squat-to-box-jumps.


And here is the Captain America workout routine:


Leg Day


Back Squats


Leg Press

Calf Raise

Seated Hamstring Curls

Squat to Box Jumps




Based on current goals, you can add high-intensity interval training for 15-20 minutes. Keep in mind that HIIT is highly demanding and needs to be done in moderation, especially during fat loss periods where calories are restricted.


If your goal is to gain muscle mass, but you want to keep fat gains at bay, you can do low-intensity walking for 10-15 minutes after each workout.


Back Day



Barbell Rows

Lat Pulldowns

Cable Rows

1-Arm Dumbbell Rows

Wide Grip Pull-Ups (bodyweight or weighted)


Chest Day


Incline Bench Press (barbell or dumbbells)

Dumbbell Bench Press

Cable Flys

Incline Cable Flyes

Incline Dumbbell Flyes

Dips (bodyweight or weighted)


Arm Day


Preacher Curls

Skull Crushers

Dumbbell Bicep Curls

Hammer Curls

Tricep Overhead Extension

Chin Ups (Can be weighted)


Shoulders/Trap Day


Military Dumbbell Press

Dumbbell Shrugs

Barbell Strict Press

Barbell Shrugs

Front Dumbbell Raises

Shoulder Width Push-Ups (Can be weighted)


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