ByHeather Snowden, writer at
Lover of bad puns, nostalgic feels and all things Winona. Email: [email protected] Tweet: @heathbetweetin
Heather Snowden

Thanks to a little thing called Project: Rebirth and a healthy dose of Super Soldier Serum, Captain America remained a lean, mean fighting machine, despite spending 70 years frozen underground. Although enduring almost three quarters of a century preserved beneath the Earth's crust would be a pretty great diet for the best of us, for obvious reasons that's not really an option.

So how does a mere mortal pack on the pounds and build a bod that stands up beside Norse Gods and hulking monsters?

Well, for those of us not experimented on during Marvel's representation of Nazi Germany, achieving a stacked body worthy of superhero status takes as much work as overthrowing Hydra itself. And, as Chris Evans admitted during an interview while on the promo tour for The First Avenger, his workout plan is as brutal as it is uncomfortable — but boy, is it effective.

Are you ready?

Chris Evans' Workout Plan

Speaking to, Evans explained how he beefs up — a.k.a builds a lean, hard AF core base — before sliding into that famed red, white and blue super suit:

"The preparation for Captain America was really about me bulking up looks wise, so it was a lot of weight training so I could get big. The training regimen was based on heavyweight/low-rep sets of the classic compound lifts. I did stuff like squats, deadlifts, shoulder press, incline bench presses, weighted dips, and chin-ups."

Spending hours in the gym, six days per week, Evans' workout plan attacked every single muscle in his body via sequences of targeted exercises. For example:

"It's a very balanced workout, hitting every single muscle—I think even my toes got bigger. We would take two muscle groups, whether it was chest and back or biceps and triceps and we would just destroy those muscles, literally, destroy them for just over two hours. Then we'd cool down with core and abs.
"I'd also work with a lot of different angles and grips. For example, for chest I'd do close-grip incline press, incline bench flyes, and incline press-ups. And then I'd do kneeling shoulder-press sometimes, to incorporate more abs."

And when the repetition of bench presses and weighted squats would get too much, he'd mix it up with some fun aerobic classes:

"I did some gymnastic classes, which were a lot of fun. I got to use acrobatics more, so he's flipping off things and spinning and jumping and using his environment. I also did some plyometrics, stuff like squat-to-box-jumps. The aim was to keep my heart rate high throughout the workouts, and that helped with my general fitness and especially during filming when [we] had long days and was running around or doing fight scenes."

Of course, you are what you eat, and one doesn't transform into a true Agent of S.H.I.EL.D. by chucking cheeseburgers down your gullet on the daily, regardless of how many hours you spend in the gym following Evans' workout plan — sorry, guys. So alongside whipping your ass beyond all recognition, you'll need to fully commit to a strict, lean, protein-rich diet, too:

"The equation is around 2 grams protein per kilogram of bodyweight and that's achieved with a bunch of chicken. But then I'd also consume other sources of lean protein and some protein shakes through the day. But the eating is the thing I like the least [laughs], because I'd feel full all the time."

Depressing as that sounds, it's reassuring to know that even the gods living among us have to work for their rewards, too.

So What Did He Actually Eat?

"I'd eat porridge, walnuts, raisins, low-fat Greek yogurt, a scoop of protein and maybe sliced banana for breakfast, which is generally an hour or two before I work out. Then through the day I'd eat a lot of things with a good protein source, lots of fish and meat.
"Then I'd eat salad with the protein source, lots and lots of salad, lots of dark green, leafy vegetables, and then also a handful of almonds here and there. It was basically a high-protein diet, but then balanced with vegetables and fruits and some complex carbs, things like brown rice and porridge.
"Supplement-wise I used a bit of glutamine, whey protein shakes, branched-chain amino acids, then 500mg supplements of Omega-3, Omega-6 and Omega-9 fatty acids every single meal to make sure that my joints were functioning well—I needed it because the working out was so intensive, especially with things like the gymnastics."

Of course, the pressure of living up to the expectations of generations whose childhoods were spent idolizing comic book characters such as Captain America is a pretty intense motivator to get your butt in gear. A pressure Evans was more than aware of:

"As Captain America, I've stepped it up a notch. He moves so fast and he kicks ass in this film and it makes sense because this isn't just the guy who's been given the ability of speed and power, he's been training, he's been training hard. Captain America's got the frame of mind to absorb this information, so you can only assume with training and his ability, the guy should really be dangerous—and he puts that to use in this movie."
"We really wanted to show his ability in this one, it wasn't just, 'Make him like Jason Bourne,' you know? If Jason Bourne can do it, Cap should just be eating up these things. So we had a bit of fun turning up his power, turning up his speed, cranking those things up a notch. So in this movie the fights are a lot more grisly and impactful, and in my opinion, way cooler."

And while I wholeheartedly agree that the fight scenes in The Winter Solider — the movie Evans talks of above — were pretty damn cool, I have to admit that the awards reaped via his workout plan, which were apparent during a different kind of scene altogether, etched themselves onto my eyeballs for eternity:

Read more on Chris Evans workout plan here.

Would you follow a strict workout plan to get a bod like Captain America?

Source: Body Building


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