Chris Evans Workout Routine and Diet Plan [Updated]

By | September 5, 2021

Chris Evans Workout Routine and Diet Plan [Updated]: Chris Evans is an actor known for movies like Avengers series, Captain America series, Fantastic 4, Captain Marvel, Snowpiercer, etc.

Chris is also super famous for the incredible body shape that made him one of the sexiest men. So if you also want the Chris Evans workout routine and the Chris Evans diet plan, keep reading.

Chris Evans Workout Routine and Diet Plan [Updated]

Chris Evans Workout Routine and Diet Plan [Updated]

Chris Evans Body Stats

Height  6 ft 1 inch 
Weight  90 kg 
Age  40 years 
Chest 45 inch 
Waist  32 inch 
Biceps  16 inch

Also Read: Chris Hemsworth Workout Routine and Diet Plan


Chris Evans Workout Routine

Chris Evans is undoubtedly the leading face of the heroes, at least till now. We all know that no matter how much we love Tony Stark, the Captain America team doesn’t let them win. Well, it’s in his name that he’s the leader and the captain of all, and that’s why to look like the leader of all heroes, Chris Evans has to be the best. This concept shows in his movies; he looks the strongest whenever we see Avengers or any other Marvel movies that Chris Evans has done.

So how does Chris Evans trains all these years for Marvel movies, and what is the thing that he likes the most while working out? Well, when it comes to training for Marvel movies, we all know that it’s not easy. That’s why Chris Evans has to work a lot and learn what Chris Evans does. I saw an article from The Men’s Health that shows his workout routine and things Chris likes to do for his workout routine.

According to his trainer and also by Chris Evans, he likes to work on his upper body. So for most of the parts, he usually trains his upper body four days a week. In that four days, Chris will be focusing on training two muscle groups at one day like chest and biceps, back and triceps, shoulder and delts. After that, Chris would be doing a core finisher and working on his abs and core muscles.

That’s his regular training, but he will mainly mix different movements and work on his other regions like legs, full-body, strength, agility, etc. In that article, I also read that Chris Evans does two hours of weight training in which he would be burning his upper body like crazy. However, his workouts don’t contain lots of cardio or any other flexibility exercises involved.

It’s mostly about gains when it comes to Chris Evans. It is understandable, as he’s not doing all the stunts and usually is just there when the mask is off. However, his stunt double does many weight training, martial arts training, and other cardio and agility workouts. So now let’s turn this into a routine suitable for getting a body shape like Chris Evans. We will do Six days of workouts in which we will be training for 2-3 hours a day.

Chris Evans workout includes:

Chris Evans Workout Routine

Chris Evans Workout Routine

Weight Training 

In weight training, I would say to get an appearance like Chris Evans; one should focus on training into superset and include exercises that an average bodybuilder would not want to get. Of course, it won’t be easy to look like Captain America and move like him as well. It will also have some strength-based workouts that will help you get even more potent than ever. 

Sets: 5

Reps: 6 to 8 (with heavyweight)



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift



  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension



  • Chains muscle-ups
  • Weighted archer pull-ups
  • Six count burpees 
  • Battle rope push-ups
  • Rope climb
  • Snatch
  • Deadlift
  • Tire flip


Core Workout (After every routine)

This workout will be a circuit routine focusing on your core muscles. We will be doing a quick 15-25 minute routine to get the best workout.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches with weights
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold (add weights if you can)
  • Side plank to a crunch

That’s all for the Chris Evans workout routine.

Also Read: Anthony Mackie Workout Routine and Diet Plan


Chris Evans Diet Plan

In that article, I read that Chris loves eating, and he eats for making his body better, not for taste. He takes dieting very seriously and focuses on gains and recovery. That’s why he consumes amino acids and protein shakes.

Also, he loves eating chicken, turkey, and fish for getting that protein, and for turkey, Chris Evans eats free-range turkey instead of a regular turkey. Then in fish, he would be eating tuna or salmon and loves getting his veggies in with meals. So let’s make a plan with all this to get a body like Chris Evans.

Chris Evans diet includes:

Chris Evans Diet Plan

Chris Evans Diet Plan

Is Chris Evans a Vegan?

No, Chris’s diet contains eating chicken, turkey, and fish regularly.



  • Chicken sausage
  • Eggs
  • Toast



  • Protein smoothie



  • Chicken breast 
  • Veggies
  • Rice


Post-workout meal

  • Turkey breast
  • Veggies
  • Rice


Evening Snack

  • Protein shake



  • Tuna or salmon
  • Veggies
  • Rice
  • Salad

That’s all for the Chris Evans diet plan.

Also Read: Henry Cavill Workout Routine

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