Captain America Motivational workouts and diet plan

Christopher Robert Evans is a famous American actor, Athlete, and played lacrosse, and wrestled in high school. In today’s time, Chris Evans is the fittest, strongest, and sexiest actor in Hollywood. He is also known as his professional character in Marvel cinematic universe series Avengers Captain America. To get in Captain America’s personality, He uses the personal trainer Simon Waterson. Chris Evans’s workout is a combination of plyometric circuit training, strength training, Abs, and discipline in the workout.

In case he has professional trainer Simon Waterson in his corner to help him get ready for his marvel movies. So today we will see the Fittest and Hottest Chris Evans Workout and Diet plan.

Chris Evans Body Stats:


6‘ ft / 1.84 m


187 lbs / 87 kg 


40 years old

Chris Evans Workout Routine

He starts with plyometric circuit training, sometimes he also does cardio exercise. His workout routine generally normal consists of 8 workouts every day. Chris works a lot with his body and not only exercise machine and weights lifts in the gym. Normally, Wednesday, Saturday, Sunday has a rest of Evans. 


He focuses a lot on building the V-tapper where the back taper down into your waist in a V-shape. This man is an impressive shape that man can achieve in the fitness industry.

Monday – Back Day 
 Singel-Arm dumbbell row  – 4 sets × 4-6 reps
 Pull-ups [weighted] –2 sets × 4-6 reps
 Lat pulldown – 3 sets × 8-10 reps
 Seated cable row – 3 sets × 6-8 reps
 Cable crunches sets – 3-4 sets × 10-12 reps

This exercise builds his back muscles strong.

Tuesday – Chest Day 

 Dumbbell bench press – 3 sets × 8 reps
 Incline bench press – 4 sets × 4-6 reps
 Cable crossover – 2 sets × 10-12 reps
 Face pulls – 3-4 sets × 8-10 reps

This exercise builds his chest muscles strong.

Wednesday – Rest Day

This day is Evan’s rest day.
Rest, stretch, soft tissue work, generally optional cardio.

Thursday – Lower Body Day 

 Leg press – 3 sets × 4-6 reps
 Deadlifts – 3 sets × 4-6 reps
 Seated or Standing Calf raise – 5 sets × 10-15 reps
 Hyperextension – 3 sets × 10-12 reps
 Lunges [per leg] – 2 sets × 6-8 reps
 Cable woodchoppers [per side] – 3 sets × 10-15 reps

This exercise builds his lower body muscles strong.

Friday – Upper Body Day

 Weighted pull-ups – 3 sets × 6-8 reps
 Dumbell seated press – 3 sets × 6-8 reps
 cable crosser sets – 3 sets × 10-12 reps
 Side deltoid raises – 3 sets × 10-12 reps
 Rear  deltoid raises – 2 sets × 10-12 reps
 Barbell curl sets – 3-4 sets × 8-10 reps
 Tricep rope extension overhead – 3-4 sets × 8-10 reps

Saturday – Rest 

This day is another Evans rest day
Evan recovers his body by resting.
Rest, stretch, soft tissue work, generally optional cardio.

Sunday – Rest

Also has a rest day, he recovers his body by resting.
Rest, stretch, soft tissue work, generally optional cardio.

Chris Evans Workout Routine and Diet Plan | FitHungama

Chris Evan’s Diet Plan

Chris Evan strictly follows his diet plan. Evan’s diet is followed by a protein-rich food diet plan balanced with fruits, vegetables, carbs, and nutritious food. In the diet plan, his normal source of diet is meat and fish. He consists of no fewer than 8 clean meals per single day.

The bowl of porridge [dark berries] and walnuts

Morning snack
Whey-based Protein shake and 5g BCAA [branced-chain amino acid]

Pre-workout snack
Apple with almonds

Post-workout snack
Whey-based Protein shake and 5g BCAA [branced-chain amino acid]

20min later
Chicken salad with brown basmati rice

Afternoon snack
Protein shake

Lean protein, as fish, chicken, or beef, with vegetables, No starchy carbs.

Before going to bed
Protein shake [primary casein]

He followed his diet rules very strictly 3,500 calories diet using the equation of 2 grams of protein per kilogram of body weight and ate a lot of chicken. He also had other sources of lean protein, including protein shakes.

So this information has been taken from official research on many social media platforms. I hope this information is also helpful to you.