No experiments required for the captain america body you want, just hard work.

Chris Evans is a famous American actor born on 13 June 1981 who is well loved for his roles as a super hero.
Chris Evans has starred in several blockbuster films such as The Avengers, Captain America and Fantastic Four. He weighs around 200 pounds and is exactly 6 feet in height. Most of his career as an actor Chris had maintained a muscular and lean body, but like all actors he works harder to enhance muscle definition when filming. He possesses incredible size and shape, in order to achieve this, Chris performs Heavy weighted sets as you will see.
chris evans workout

Chris Evans’s workout consists of a heavy split routine, this is when you train one body part each day of the week. RINSE, REPEAT.

The Chris Evans Workout Plan

(Click Tab to View Workouts)

Chris Evans Workout Monday Routine – Shoulders
Exercise Sets Reps Notes
1 Seated Military Press Machine 3 15  
2 Dumbbell Lateral Raise 3 6 to 8  
3 Rear Delt Cable Raise 5 12, 10, 8, 6, 4  
4 Hammer Stength Shrug 5 12, 10, 8, 6, 4  
5 Four Way Neck Machine 4 10  
Chris Evans Workout Tuesday Routine – Chest
Exercise Sets Reps Notes
1 Incline Dumbbell Press 5 12, 10, 8, 6, 4  
2 Dumbbell Bench Press 5 12, 10, 8, 6, 4  
3 Cable Crossover 4 10  
4 Push Ups 4 12  Superset with cable crossovers
Chris Evans Workout Wednesday Routine – Legs
Exercise Sets Reps Notes
1 Leg Press 3 25, 20, 18, 16  
2 Smith Machine Lunge 3 8 per leg  
3 Lying Leg Curl 5 12, 10, 8, 6  
4 Standing Calf Raise 5 12  
Chris Evans Workout Thursday Routine – Arms
Exercise Sets Reps Notes
1 Alternating Dumbbell Curl 5 12, 10, 8, 6, 4  
2 Preacher Machine Curl 6 12, 10, 8, 6, 21, 21  
3 Cable Tricep Extension 5 12, 10, 8, 6  
4 Overhead Cable Extension 4 12, 10, 8, 20  
5 One Arm Reverse Grip Tricep Extension 2 10
Chris Evans Workout Friday Routine – Back
Exercise Sets Reps Notes
1 Wide Grip Lat Pull Down 5 12, 10, 8, 6, 4  
2 Close Grip Lat Pull Down 5 12, 10, 8, 6, 4  
3 One Arm Seated Row Machine 4 10  
4 Back Extension 4 15, 15, 12, 12  
Chris Evans Workout Saturday Routine – Abs and Cardio
Exercise Sets Reps Notes
1 Bike 1 30 mins  
2 Row Machine 1 20 mins  
3 V sit-up 3 20  
4 Turkish Get-up 2 10  
5 Russian twist 2 20  Focus on good form, back straight

Tips to build Muscle even faster – Advise from Troy

Performing a program and diet written by a real professional will give you faster results

Troy holding mi40 workoutUnfortunately not all of us are in the position to spend money to buy a professional workout plan, But if the biggest and best results as soon as possible is your goal, I highly recommend the MI40 Workout Program by Pro bodybuilder Paul Pakulski.

I Only recommend workouts i have used myself, you can read my review of MI40 Here, But all you need to know is this program gives amazing results, and i will be using what i  learnt to build muscle the rest of my life.

I got more results in the first 6 weeks than the previous 3 years. There is no doubt the Chris Evans will get you results, Chris is proof of that, but if you wants big results, fast…. i would try MI40.

Truth be told there are no magic bullets when it comes to fitness and building muscle but simply put with the 8 hours of video demonstrations from pro athletes and bodybuilders, a full diet plan, a full supplement plan and full workout plan, it’s simply the best program available, and so much information means you perform the workouts correctly every time.

This program also comes with a 60day money back guarantee, so you technically, you can try it for free ;)

Download MI40 Program From Here

chris evans workout


First, you need to know the number of calories in order to reach your desired bodyweight. In actuality, there is a formula to come up with that. If you think you have poor math skills, then ask your friendly calculator for help. For example, you weigh 180 pounds or 81.82 kg and you are thinking about doing workouts for 8 hours a week. With this, your aim is to gain muscles equivalent to 20 pounds to come up with a total of 200 pounds. So, you will have to multiply 200 with the sum of 9.5 and 8. This results to a total of 3500 calories. So, you need to consume this to begin with. REMINDER: it is vital to monitor your body. If fats begin to build up then you will have to cut down hundreds of calories. This involves a lot of trial and error since each body is unique.
But to get big you need to eat big. Which sounds like fun, I mean who doesn’t love to eat like a lumberjack? The downside is, eating for size can get very tiring and repetitive as Chris discovered. Thanks to, here’s Chris’ Captain America meal plan:
  • Breakfast: Bowl of porridge with dark berries and walnuts
  • Morning snack: whey protein shake  and 5g BCAA
  • Pre-workout snack: Apple with almonds
  • Post-workout snack: whey protein shake  and 5g BCAA
  • 20min later: Chicken salad with brown basmati rice
  • Afternoon snack: whey protein shake
  • Dinner: Lean protein, such as fish, chicken or beef, with vegetables. No starchy carbs.

To put on muscle without storing excess energy as fat he relied on low-carb protein shakes between meals and snacks of fruits and nuts. He also took branched-chain amino acids (BCAA) throughout the day to minimize muscle breakdown and kick-start growth. Glutamine (to avoid burning muscle as evergy). 500mg of Omega3, 6 and 9 at every meal.

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