Captain America Workout & Diet – How Much Does Chris Evans Weigh?

Chris Evans workout

Do you want a sleek chiseled body that looks like Chris Evans aka Captain America?

Well, that’s what Chris Evans, an American actor, did.

He got the role of Steve Rogers aka Captain America.

To make it the successful movie it was, Chris Evans had to devise the best workout and diet plan to imitate the look of Captain America, and that is what he did.

Not only is a good looking, but he’s resilient and hard-working.

Did you know that a training regimen to prepare for the role of Captain America takes about three months?

That also means loading up on plenty of lean proteins, supplements, and healthy food.

Chris Evans’ Workout Routine & Diet – All You Need to Know

Current Stats

  • Age: 40 years old
  • Weight: Between 170-180 pounds. He puts on around 20-30 pounds when playing Captain America
  • Birthday: 13 June 1981
  • Birthplace: Boston, Massachusetts, USA
  • Accolades/accomplishments: He has been nominated for many awards, but we have listed the ones he WON…
    • 2018 – Broadway Audience Awards – Favorite Featured Actor in Lobby Hero
    • 2017 – Kids Choice Awards – Favorite Butt-Kicker in Captain America – Civil War
    • 2013 – MTV Movie & TV Awards – Best Fight (with the cast) for The Avengers
    • 2015 – People’s Choice Awards – Favorite Action Movie Actor in Captain America – The Winter Soldier
    • 2011 – Scream Awards – Best Super Hero in Captain America: The First Avenger
    • 2015 – Teen Choice Awards – Choice Movie: Scene Stealer in Avengers: Age of Ultron
    • 2015 – Teen Choice Awards – Choice Movie Actor: Sci-Fi/Fantasy in Avengers: Age of Ultron

Workout Principles

  • Playing a superhero is big for an actor and being a superhero on the screen means getting into phenomenal shape, and most times, it has to be quick.
  • For Captain America workouts, Chris Evans dedicated almost ten years of staying in top form.
  • Without using any Hulk-like special effects, Evans had to put in some very grueling workout principles. He does it so well that kids believe he is the real deal!
  • He used no-padded suits, no CGI, no armor – what you saw up there on the screen was pure Chris Evans. To do that, he relied on a few tried and tested ways to develop his body. He did it through celebrity trainer, Simon Waterson. By using a trainer, Chris could focus on working out as intensely as he needed with Waterson pushing to the highest emotional and physical limits.
  • How did he build his superhero body? With sweat!

His Training Methods

In order to get the most out of his body, Chris Evans would maximize his body to its full potential.

Strength-building was of top priority and his trainer, Simon Waterson would also implement popular compound lifts of high-weight/low-rep sets.

That would also include deadlifts, squats, weighted dips, incline bench presses, and chin-ups.

Chris would also do bodyweight moves, gymnastics, and also plyometric.

Waterson said, “Chris had done some weight training before, but as with a lot of guys it had been focused on the vanity muscles of the chest, arms, and abs…These guys are always amazed when I point out that they have muscles on the backs of their bodies too.”

High-intensity leg exercises were included for Chris too.

Waterson says the legs and glutes are the strongest, biggest muscles in the body.

You have to train them hard to get leaner and bigger everywhere else.

He said that if you push your lower body, you transform your upper body faster than anything else because of a big growth hormone response.

Chris’ Workout Routine

The Captain America workout consists of training for 5 days, targeting the different muscle groups.

Between each set of high-weight/low rep exercises, Chris would rest for 2-3.

The higher reps would take 60-90 seconds of rest in-between a set.

To recover after these sessions, Chris would do mobility exercises like stretching, yoga, and even light gymnastics.

Here are Chris Evans’ workout sessions from Muscle & Strength…

Monday – Abs and back

  • Weighted chin-ups as well as/or 4 sets of 4-6 reps of pull-ups.
  • 2 Sets of 4-6 reps of one-arm kettlebell rows.
  • 3 Sets of 6-8 reps of wide grip seated cable rows.
  • 3 Sets of 8-10 reps of wide grip lat-pulldowns.
  • 3 -4 Sets of 10-12 reps of overhead cable crunches.

Tuesday – Upper back and chest

  • 4 Sets of 4-6 reps of incline bench presses.
  • 3 Sets of 8 reps of dumbbells or barbell bench presses.
  • 2 Sets of 10-12 reps of cable crossovers.
  • 3-4 Sets of 8-10 reps of face pulls.

Wednesday – A rest day

On his rest day, Chris would do stretching, yoga, or use a foam roller.

If he wanted to work more on his fitness or burn some extra fat, he would do so interval training.

Thursday – Legs, lower back, and abs

  • 3 Sets of 4-6 reps of barbell deadlifts.
  • 2 Sets of 6-8 reps per leg of lunges.
  • 3 Sets of 10-12 reps of leg presses.
  • 5 Sets of 10-15 reps of calf raises.
  • 3 Sets of 10-12 repetitions of hyper-extensions.
  • 3 Sets of 10-15 reps on each side of cable woodchoppers.

Friday – Triceps and shoulders

  • 3 Sets of 6-8 reps of seated dumbbell shoulder presses.
  • 3 Sets of 6-8 reps of weighted pull-ups.
  • 3 Sets of 10-12 reps of cable crossovers.
  • 3 sets of 10-12 reps of side delt-raises.
  • 2 Sets of 10-12 reps of rear delt-raises.
  • 3-4 Sets of 8-10 reps of barbell curls.
  • 3-4 Sets of 8-10 reps of overhead triceps rope extensions.

Saturday – rest day

He would do the same as on Wednesdays.

Sunday – mixed workout

  • 3 Sets of 4-6 reps of barbell squats.
  • 3 Sets of 6-8 reps of standing military presses.
  • 3-4 Sets of 8-10 reps of EZ-bar curls.
  • 3 Sets of 6-8 reps of front box jumps.
  • 3-4 Sets of 8-10 reps of incline inner biceps curls.
  • 3-4 Sets of 8-10 reps of kettlebell sumo highs.
  • 3 Sets of 25 Military pushups.

Chris Evans’ Diet

Simon Waterson said, “The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat.”

They relied on low-carb protein shakes in-between meals.

If Chris had a snack it would be fruit and nuts.

Because Chris wanted to build lean muscle mass, he would eat fruits, lean proteins, healthy fats, veggies, and supplements.

With this way of eating, Evans managed to increase his weight from 77kg to 82kg.

At the same time, he reduced his body fat percentage from 12.5% to just 8%.

To build muscle, Chris knew it was all about 70% nutrition and 30% training.

He knew that if he wanted to avoid gaining fat and get leaner as he built muscle, it was all about his diet being spot-on.

So that meant Chris worked with a nutritionist.

His exact diet details are a bit of a secret, but apparently, judging from how he trained, a typical day would have been like this:


  • 1 Sausage (chicken)
  • ½-cup zucchini
  • 1½ tablespoons olive oil
  • 1 clove garlic
  • 5 egg whites
  • 5 dry basil leaves
  • ½ Tablespoon Dijon mustard


  • 1 can of light chunk tuna
  • ½-cup dry oats
  • 1 egg white
  • Garlic powder
  • 1 Tablespoon olive oil
  • 1 cup chopped vegetables with 2 cups Romaine lettuce


  • 2 x 6-ounce chicken breasts
  • 1 Tablespoon olive oil
  • 1 clove crushed garlic
  • 1 large sliced red pepper
  • 1 cup uncooked brown rice
  • 1 medium-sliced yellow pepper
  • 1 cup low-sodium chicken broth
  • 1 Tablespoon corn starch
  • Salt and pepper to taste

It might look like a lot of food but building muscle does require a lot of calories, protein, healthy fats, and complex carbs.

Not everyone must copy Chris’ eating routine though because he had to be Captain America.

If you are not as big as him, you might find you gain a whole lot of fat instead.

Sure, follow the principles of his diet, just not the same quantity.

Chris Evans’ Supplements & Recommendations

  • Branched-chain amino acids (BCAAs) – these are taken for the repair of protein.
  • Glutamine – This stopped Chris from burning muscle tissue as energy. It was also excellent for his immune system.
  • Protein shakes – These whey-based shakes were used to stop Chris from going catabolic or burning muscle tissue as energy. It was excellent for this immune system as well.
  • Natural Testosterone Booster – Testogen – the mother of muscle-building hormones
  • Fish oils – Omega XL – when you undergo such intense training it wouldn’t be uncommon to experience muscle and joint pain. Fish oil is a natural anti-inflammatory, with other health benefits as well

Chris Evans noteworthy recommendations

How does a normal guy like Steve Rogers in Captain America stand out?

  • Well, for Chris Evans, he had a simple answer – it’s months of hard graft in the gym.
  • A strict high-protein diet
  • He added size to his frame by using various exercises to make him not only just muscular but fast and agile too. For bulking up, it meant a lot of weight training to get big. His training regimen was about heavyweight/low-rep sets of the compound lifts. He also did deadlifts, squats, shoulder presses, weighted dips, incline bench presses, and chin-ups.
  • Instead of ‘super-soldier serum’, Chris worked on two muscle groups throughout all his vigorous sessions. This was a balanced workout that hit every muscle in his body, two muscle groups at a time, destroying them for two hours a time! He would cool down with abs and core.
  • Mondays to Fridays were hitting the different parts of his body. Saturday was his rest day. Sunday was set aside for any extra work on parts that felt fatigued.

These fabulous recommendations come from “Captain Little Ass” if you want a body like his because now, “I can’t believe I was almost too chicken to play Captain America.”