Chris Evans (as Captain America) has amazing muscles! You can also get that body with the muscle training method!




Chris Evans, an actor known for his role as Captain America, has amazing muscles!


I want to get a macho body like Chris Evans and be popular! How can I get that body?


I will answer these questions.


Chris Evans (as Captain America) has amazing muscles! You can also get that body with the muscle training method!


In Hollywood, there are too many macho men to be swept away.

Despite being on the ice for 70 years in the movie, his muscles haven’t weakened at all, but behind the scenes he’s been training hard.

In this article, we will explain Chris Evans’ training and diet along with an interview with Chris and his trainer, Simon Waterson.


■What you can learn from reading this article
  • Find out how you can get a fit body too.
    Understand effective training methods.
    I will help you get an invincible body too.

Chris Evans Specs

Name: Christopher Robert Evans
Date of Birth: June 13, 1981
Birthplace: Sudbury, Massachusetts, USA
Occupation: Actor

・Height 183cm
・Weight 88kg

BMI greater than 26

The shoulder width is too big! If you feel like it, you can become a professional in physique.

Perfect for the role of Captain America. But he wasn’t macho to begin with.

He also appeared in the 2005 version of Fantastic Four as the Human Torch, but with a normal body.

It wasn’t until he got the role of Captain America that he became a macho.



Training concept for making Captain America

Chris’ trainer Waterson said, “I didn’t have much time to shoot the movie, so I needed to increase my muscles in a short period of time.”

For that reason, the menu is mainly composed of high-weight compound events such as basic bench presses. Chris also had some weight training experience, but since he was only working out his prominent chest, arms, and abs, I was briefed on the importance of building his back muscles and put him into training.


Of course, in order to build muscle in a short period of time, you must train your muscles thoroughly. But I can’t let him get hurt, so the pressure was tremendous.

I’m also talking to

Chris on the other hand

I only had 3 months. I knew it was going to be tough, so I didn’t really want to do it. I love going to the gym, but this is no ordinary level. I had to shut myself up in the gym and drive him to death.


Chris Evans didn’t have to shave off a lot of his fat because he wasn’t fat.

That’s why he didn’t do a lot of cardio. He only does it occasionally on his off days.


I need a body that can move violently like Captain America

When filming a movie, there are scenes where you throw a shield, dash, and fight enemies. Therefore, I also incorporated training such as box jumps.

Chris hated leg workouts!

Still, trainer Mr. Waterson forces Chris to squat.

From my own experience… It’s tough when you’re doing it, and it’s tough after you’re done.

If you want to be a flaky macho, you have to train your lower body too. This is because the growth hormone is exploding by training the lower body.

Captain America (Chris Evans) Muscle Training Menu

What is the muscle training menu that you went to play the role of Captain America? I put together a muscle training menu that I built my body 4 days a week.

We train each body part once a week. Saturdays and Sundays are basically off.

Monday: Back workout

On Mondays, I mainly focus on my back. The point is to apply load and do it slowly, and by building muscles on your back, you will have a cool inverted triangle body shape.

・Deadlift 3 sets x 5 reps
・Bent over row 3 sets x 4-6 reps
・Lat pulldown 3 sets x 10-12 reps
・Cable row 3 sets x 10-12 reps
・One hand row 3 sets x 8~10 reps
・Pull-ups 3 sets x 10-12 reps



Tuesday: chest workout

On Tuesday, the main focus will be on training the chest muscles. My goal is to build muscle, not body fat. In order to lose body fat, it is necessary to incorporate aerobic exercise, but this is only a menu for creating an inverted triangle body.

・Incline bench press 3 sets x 6-8 reps
・Dumbbell bench press 3 sets x 10-12 reps
・Cable fly 3 sets x 15 reps
・Incline dumbbell fly 3 sets x 10-12 reps
・Dips 3 sets x 10-12 reps


Wednesday: rest

Wednesday is my day off, and I rest Wednesday because my muscles need time to rest. Flexibility exercises are also necessary to maintain good muscles, so don’t overdo it and let your body rest with light stretching.

It is necessary to take a rest once every three days to relieve muscle fatigue and regenerate.



Thursday: leg workout

On Thursdays, we mainly train the lower body. To create an inverted triangle shape, you want to build big muscles in your upper body, so be careful not to overstretch your muscles in your lower body. It is important to train the core of the lower body.

・Squat 3 sets x 4-6 reps
・Lunge 2 sets x 4-6 reps
・Leg press 3 sets x 10-12 reps
・Calf raise 5 sets x 10-15 reps
・Leg curl 3 sets x 10-12 reps
・Box jump


Friday: Arm and shoulder training

On Fridays, I focus on training my upper body. It would be a good idea to add a menu that trains the deltoid muscles to bring out the excitement of the pectoral muscles.

・Preacher curl 3 sets x 12-15 reps
・Skull Crusher 3 sets x 8-10 reps
・Biceps curl 3 sets x 15 reps
・Hammer curl 3 sets x 12-15 reps
・Triceps extension 3 sets x 10 reps
・Barbell curl 3 sets x 10-12 reps

・Dumbbell shoulder press 3 sets x 6-8 reps
・Shrug 3 sets x 5 reps
・Barbell press 3 sets x 5 reps
・Front raise 3 sets x 15 reps
・Side raises 3 sets x 15 reps
・Rear raise 3 sets x 15 reps



Saturday and Sunday: Closed

Give your muscles a good rest on Saturday and Sunday. Focus on stretching to stretch and soften the muscles that are tired on a daily basis.



Captain America (Chris Evans) Diet and Supplements


“The training for the role was really tough!”


Chris said that the hardest thing was not the muscle training, but the hardest part was the food.

Like sumo wrestlers and professional wrestlers, he always ate until he was full.

It seems that he ate too much chicken and was nauseated, so he was eating a very stoic diet.

I didn’t eat junk food, I ate protein, ate a lot of vegetables in salads, and ate nuts and other good fats.

captain america supplements

・Fish oil

It seems that he was using


real meal example


·chicken meat
·Olive oil
・5 egg whites


・Chicken 340g
・6 slices of bread
・Yogurt 100g


・Chicken 340g
·Olive oil
・Brown rice 150g
・Chicken soup

Also yogurt and fruit. Eat a few snacks such as protein.



Get a body like Chris Evans!

In terms of food, it seems that you are taking protein as carefully as a bodybuilder, and you can feel the daily effort!

Supplements Chris Evans Takes

whey protein

Protein that everyone should drink if they want to do muscle training. Chris Evans seems to drink three times a day

One scoop of Gold Standard provides 24g of protein and 4g of glutamine

Moreover, the price is reasonable, so please do!



BCAA increases protein synthesis and prevents muscle breakdown when taken during training.

A must-have supplement if you want to build muscle effectively

In particular, XTEND’s BCAA is the best value for money in terms of taste, ingredients, and price, so give it a try!



Creatine is commonly known for its strength-enhancing properties, but it can also speed recovery and reduce inflammation.

It is recommended because it is good for muscle hypertrophy when muscle strength increases.


Multivitamin & Mineral

Multivitamins and minerals are the supplements you should take even if you are not doing muscle training

You can replenish the vitamins and minerals that are usually deficient.

MEGA-ONE is convenient because you can take one tablet a day.


Let’s actually train the body!

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In addition, he is a chief trainer who uses genetic test kits and has made numerous media appearances.

He is Otenkinori, who became a comedian in just 3 months.
Minus 16 kilos achieved.

Celebrities use it incognito.
(see blog)

Many appearances such as TBS series “Hatsumigaku”
Best Body Japan 2015 Tokyo Tournament Grand Prix
Best Body Japan 2015 Japan Tournament Finalist
Miss World Japan 2016 finalist
2016 JBBF ALL JAPAN Fitness Bikini 5th

〇Miyagi Island Taiki
Many appearances such as Nippon Television’s “Matsuko Conference”
2016.Best BODY JAPAN Open 4th
2017 SUMMER STYLE AWARD Tokyo Representative
We have over 300 personal trainers
The trainer of trainers in the industry.

Using the genetic test kit Many chief trainers appearing in the media






Chris Evans is 183 cm tall and weighs 88 kg.

・She has become a hot topic on the internet for her amazing muscles, and it seems that there are many men who look up to her.

Chris Evans played the role of Captain America.


I would be happy if you could refer to it even a little.

Thank you for reading to the end.






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