Chris Evans Workout | How to Build A Body Like Captain America

April 5, 2014
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As you watch Chris Evans on the big screen, you might find that you just can’t help but feel a little envious of his body. Chris has definitely been hitting the gym regularly as evident by the muscular build that he’s sporting in Captain America: The Winter Soldier.

So what did he do to get it? And more importantly, what can you do to recreate it?

While there’s no doubt that these actors who undergo great amounts of muscle gain prior to doing movies are working out for hours each week – you probably don’t have hours a day to dedicate to the gym.

But that does not mean all hope is lost. In fact, with the right approach, you can create a physique that’s very similar.

Here’s how…

Assessing His Build

captain-america-workout-upper-bodyWhen we look at Chris Evan’s body, we notice that he is much larger up top than he is in his lower body, so you will want your workout program to be more upper body focused. This does not mean, however, that you should not be working the lower body at all.

You should be doing both, but more volume should be geared towards upper body workouts.

We also notice that his chest is a predominant feature on his body, as are his arms. He has nicely developed shoulders, but they aren’t as large in comparison to those other muscle groups.

Therefore, if you want to create this same shape, you need to set up your workout properly.

Developing Your Captain America Workout Program

So now that you know the focus, how to set it up.

First, devote two days towards chest, shoulders, and arms. This will be the highlight of your program and where most of your effort goes into.

Then you can have one day for legs, and one day for back. This will leave you with four days of exercise total, so again, not a huge time commitment on your part.

Your set-up should look something like this:

Monday: Chest, Shoulders, and Arms

Tuesday: Legs

Wednesday: Off

Thursday: Back

Friday: Off

Saturday: Chest, Shoulders, and Arms

Sunday: Off

Chris-Evans-captain-americaMake sure that you perform the key compound exercises in each of the workouts, adding in more isolation moves to your chest and arm workouts to further boost workout volume and ensure you are going to be adding more lean muscle mass.

Try utilizing drop sets and supersets for arms and chest especially as this will bring out more muscle size and keep your body growing.

Extra Credit

For extra credit, also consider adding some sprint interval cardio workouts into the mix. This will help get you leaner overall to show off your muscle definition and since larger legs are not the top concern, you won’t have to worry about hampering leg day recovery with sprint training.

So there you have the workout set-up to use if you want to build a body like Chris Evans. With a little determination, it definitely is possible to achieve this look.

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