Chris Evans Workout Routine

In this article, we will discuss Chris Evans workout routine. He is one of the most popular celebrities worldwide.

He has done some of the most impressive characters onscreen including Captain America from the Avengers franchise. Looking at his physique gives a thought that he is a natural bodybuilder.

Now, let’s see his diet and workout routine:

Chris Evans – Current Stats

Chris Evans

  • Height – 6 ft
  • Weight – 180 lbs approx.

Chris Evans was born on June 13, 1981, in Boston, USA. He is a very popular and successful actor. His work has helped him achieve many awards over the years.

Chris is among those celebrities who have an aesthetic looking body. He played the character of Captain America onscreen, so obviously he trained hard to look like the Cap.

Workout Principles

Evans believes in working out vigorously. He follows a regular workout routine that comprises 8 different types of exercises.

One thing that is very evident in this workout is that he just doesn’t depend on lifting weights and using machines in the gym.

In addition, he also takes a lot of rest so that his body can recover. It also helps in avoiding getting injured.

Chris also has a proper diet plan that he strictly follows. He eats to feed his muscles and get the most benefits out of his exercise.

The biggest problem is that people do not eat the right kind of food while working out. This increases stress on their body and they feel a lack of energy. It also makes them lose their motivation to continue exercising.

On the other hand…

Chris Evans eats healthy and nutritious food so that his body’s nutrient needs are fulfilled and he can keep his energy levels high.

Chris Evans Workout Routine

If you take a closer look at Chris Evans’s body in his images or movies you will see that he does not look very made up. This means his gains look natural.

Chris Evans Workout Routine

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He is not a pro bodybuilder but he has managed to transform his physique amazingly. To be precise he has built a lean muscle mass.

You can also follow his routine and achieve your fitness goals.

Evans has a specific pattern of workout. He uses his own body weight, this makes exercising more entertaining for him. The important thing here is to continue following a strict regimen.

Now, let’s take a look at Chris Evans workout routine, according to his trainer…

Monday – Back Exercises

Chris does a total of 5 exercises with 4 to 12 reps of each.

  • 4 sets of Pull-ups with weights (4-6 reps)
  • 2 sets of Dumbbell row with single-arm (4-6 reps)
  • 3 sets of the Cable row (seated with wide-grip) (6-8 reps)
  • 3 sets of Lat pulldown (8-10 reps)
  • 3 sets of Cable crunches (10-12 reps)

Tuesday – Chest Exercises

Tuesday is chest day for Chris. He focuses mainly on 4 types of exercises. These include:

  • 4 sets of Incline press (4-6 reps)
  • 3 sets of Bench press with dumbbells (8 reps)
  • 2 sets of Cable crossover (10-12 reps)
  • 3 sets of Face pulls (8-10 reps)

Wednesday – Rest

Wednesday is the day for rest for Chris. However, he still doesn’t forget to do stretching. Also, he sometimes does cardio if he feels like doing it.

Thursday – Lower Body Exercises

After resting for a day, Chris gets back to exercise on Thursday. He focuses on his lower body by doing 6 different types of exercises.

  • 3 sets of Deadlift (4-6 reps)
  • 2 sets of Lunges on each leg (6-8 reps)
  • 3 sets of Leg press (10-12 reps)
  • 5 sets of Calf raise (10-15 reps) (you can do it either standing or seated)
  • 3 sets of Hyperextension (10-12 reps)
  • 3 sets of Cable woodchoppers on each side (10-15 reps)

Friday – Upper Body Exercises

Friday is the day when Chris focuses on his upper body, after all, Captain America had to break wooden logs with bare hands – he needs those muscles 🙂

He does a total of 7 different types of exercises that focus on all his upper body muscle groups.

  • 3 sets of Dumbbell press while being seated (6-8 reps)
  • 3 sets of Pull-ups with weight (6-8 reps)
  • 3 sets of Cable crossover (10-12 reps)
  • 3 sets of Side lateral raises (10-12 reps)
  • 2 sets of Rear delt raises (10-12 reps)
  • 4 sets of Barbell curl (8-10 reps)
  • 4 sets of Overhead rope tricep extensions (8-10 reps)

Saturday – Rest

On Saturday, Chris again prefers resting because if you workout a lot and not rest enough then your body can go into overdrive. It is important to relax so that your muscles can recover.

Sometimes if Chris feels like it, he does cardio (not very aggressively).

Sunday – Rest

He rests on Sunday but he makes sure to do some stretching.

Chris Evans – Diet Routine

Now that we know Chris Evans workout routine, let’s see his diet plan.

Chris Evans Diet Plan

Just following a good workout routine is not enough, you need to eat right.

Chris believes that to achieve a toned physique, it is important to spend time in the gym along with the kitchen.

He follows a balanced diet plan that is high in protein. Also, he consumes fresh fruits and vegetables. He does not believe in skipping carbs completely, he eats carbs also but in small amounts.

Chris Evans Diet Plan


Chris likes to eat a full bowl of porridge for breakfast. He also adds some walnuts and berries to his bowl. This makes his porridge more nutritious and tasty.

Morning Snack

After breakfast, Chris follows up with a little morning snack. This snack includes a protein shake with a 5g BCAA. The purpose is to feed his muscles so that he feels energetic throughout the day.

Pre-workout Snack

Then right before going to the gym for his day’s workout routine, he eats an apple along with some almonds. This gives him a boost of energy. Also, apples and almonds are loaded with nutrients like fiber, protein, vitamins, and more.

Post-workout Snack

After finishing his workout for the day, Chris immediately takes his protein shake along with 5g BCAA so that his muscles do not get strained.

After 20 minutes

Then he goes straight to eat something more fulfilling like Chicken salad along with some brown basmati rice.

Evening Snack

Then in the evening he prefers taking some more protein shakes.


Chris’s dinner usually comprises of lean proteins like chicken, fish, or beef. He combines it with some vegetables just to add some extra dietary fiber into his platter. Also, he prefers to avoid eating carbs late at night.


There is a probability of Chris Evans using these types of supplements to boost his performance:

  • Whey Protein Shake
  • Lean Protein
  • Vitamins
  • BCAA
  • Omega 3 & Omega 6

Chris Evans Workout Routine – Conclusion

We strongly believe that if you want to achieve your fitness goals then it is important to follow a good overall lifestyle.

Exercise is important, but diet, sleep, living a stress-free life is also important.

If you spend hours in the gym but do not sleep enough or live a stressed life then your body will suffer. You will not be able to achieve your fitness goals.

So, the key is to have everything in balance.

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