What is the Captain America Workout?

The captain america workout program was originally developed for Avengers actor Chris Evans for his role as Captain America in the 2012 superhero movie, “The Avengers.” The workout program was all about packing muscles on Evan’s frame, and this process involved a lot of heavy weight lifting as well as plenty of low reps for several muscle areas.

In addition to the actual workout routine, Evans was also required to consume a lot of protein. According to Evans, he was required to eat muscle shaped body manporridge, walnuts, low fat yogurt, raisins, sliced bananas and several slices of chicken one or two hours before his workout. Furthermore, he also ate a lot of fish and meat throughout the day in order to supplement his daily meals. So before you take up this workout program, it’s important that you have the right diet in place.

It’s also worth mentioning that Evan’s daily workout routine required a lot of gym equipment, including a set of heavy weights as well as some kettlebells. In many cases, he also reported to have used a lot of gym facilities. So before you decide to take up this workout program, be sure to find a good gym to help you through the process.

Having said that, here’s what you need to know about the Chris Evan’s transformation into Captain America.

Chest and Shoulders

For the chest and shoulders, you will need to perform 2 sets of 5 reps for each of the following exercises:

– Shoulder Presses
– Incline Bench Presses
– Kettlebell Thrusters
– Incline Close Grip Bench Presses
– Incline Push Ups
– Weighted Push Ups

Biceps and TricepsCaptain America Workout

For the biceps and triceps, you will need to perform 3 sets of 8 reps for each of the following exercises:

– Weighted Bench Dips
– One Arm Kettlebell Rows
– Incline Hammer Curls
– Overhead Cable Curls
– Incline Inner Bicep Curls
– EZ Bar Curls

Legs and Back

Finally, for the legs and back, you will need to perform 2 sets of 10 reps for each of the following exercises:

– Barbell Squats
– Squat to Box Jumps
– Deadlifts
– Chin-ups
– Kettlebell Swings
– Kettlebell Sumo Pulls
– Weighted Pull Ups


As you can see, Chris Evans had toe perform a lot of daily exercises in order to play the role of Captain America. He also needed to change his daily diet and daily schedule. However, the results of the workout program are unquestionably impressive. Evans really did look the part of Captain America. So even though the Captain America workout program is definitely challenging, it’s also worth the effort.

Raino Weckstrom

Living a healthy life should be a priority for everyone, and with that in mind, we created the TCP Health Corner. We are health enthusiasts ourselves, and we see no reason why the information that we get should not be shared with the world. Drop by regularly, and we will always have something new and exciting for you.

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