Captain America’s Workout

Chris Evans - Captain America
What does it take to get into super hero shape?

Chris Evans aka Captain America debuted in the what I think is the summer’s best superhero movie. Not surprisingly Mr. Evans had to get into pretty good shape for his summer blockbuster. Recently in a interview with GQ magazine, Chris’s trainer gave some insight of what Chris did to get into superhero shape…

Joe’s Notes: None of this workout will work without solid nutrition. Each workout should be followed by a recovery protein shake (4:1 Carb to Protein ratio). Most of all you can’t get his conditioned look eating junk food. Fruits, vegetables, and lean meats are essential for super heroes. You are what you eat.

Day 1
Interval Circuit – Wearing a 10 or 15lbs weight vest
Pull-ups to Burpees to Push-up
Kettlebell Swings
Weighted Step-ups to Burpee
TRX Rows (or inverted rows from waist high bar)
Overhead Squats

Back & Arms (Sets of 5 @ 8 reps)

Dumbbell Bent Over Rows
Barbell Curls

Super Hero Shape
Day 2
Cardio (30 minutes or 5k)

Abs (Sets of 3 @ 20 reps)
Russian Twists
Cable Crunch
Ball Pikes

Day 3
Heavy Leg Day (Sets of 6 @ 8 Reps)
Step-ups with weights
Full Squats


Day 4
Cardio (4000m)
Rowing (or cross-trainer)

Abs (Sets of 4 @ 12 reps)
Weighted Crunches
Weight Side Planks /w Hip Dips
Weighted Supermans

Day 5
Interval Circuit (from day 1)

Chest, Arms, & Shoulders (Sets of 4 @ 10 reps)
Close Grip Incline Press
Incline Bench Flies

Incline Push-ups
Kneeling Shoulder Press

Weighted Dips

Day 6 & 7
Rest & Recovery