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Chris Evans "Captain America" Workout Plan
Start Plan (PRO)

Chris Evans "Captain America" Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Mass
  • Get Ripped
  • Gain Strength
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2 ratings
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
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ASK A TRAINER
Trainer box
WORKOUT VIDEO
DIET PLAN
Diet plan box
  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Captain America Plyometric Circuit, Back, & Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
2 10 None
Burpee   Video icon
2 10 None
Pull-Up   Video icon
2 10 None
2 10 None
2 10 None
Burpee   Video icon
2 10 None
2 10 02:00
3 8 01:00
Shrug   Video icon
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second set of all 7 exercises. Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Nutrition Plan: Chris Evans ate around 1g of protein per pound of bodyweight along with BCAA, glutamine, and fish oil. These three components completed his nutrition along with a healthy meal plan.

Captain America Cardio & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
00:05:00 None
Sprint   Video icon
3 4 01:00
3 12 01:00
3 12 01:00
3 12 01:00

Notes:

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

Captain America Plyometric Circuit & Legs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
2 10 None
Burpee   Video icon
2 10 None
Pull-Up   Video icon
2 10 None
2 10 None
2 10 None
Burpee   Video icon
2 10 None
2 10 02:00
Squat   Video icon
3 8 01:00
3 8 01:00
3 8 01:00
3 12 01:00
3 8 01:00

Notes:

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

Captain America Cardio & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
00:05:00 None
Sprint   Video icon
3 4 01:00
3 12 01:00
3 12 01:00
3 12 01:00

Notes:

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep, then walk back to the starting line and sprint 40 yards again for rep #2, and so on.

The running and sprinting is meant to be a superset, so immediately after you finish running, complete the prescribed sprints. Take a short rest, then go back to running. This should be done for 3 sets total.

Captain America Plyometric Circuit, Chest, Arms & Shoulders Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
2 10 None
Burpee   Video icon
2 10 None
Pull-Up   Video icon
2 10 None
2 10 None
2 10 None
Burpee   Video icon
2 10 None
2 10 02:00
3 8 01:00
3 8 01:00
3 8 None
3 8 01:00
3 8 01:00
3 8 01:00
3 8 None
3 8 01:00

Notes:

Complete the plyometric circuit (the first 7 exercises) so that you do one set of each exercise back-to-back without resting until you have completed all 7 exercises. Rest, then complete the second of all 7 exercises.

Look to increase the number of sets as your conditioning improves. It is very important to always push yourself.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Forearms blue Quads blue Calves blue Lats blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Obliques blue Groin blue Shoulders blue Abs blue Hamstrings blue Outerthighs blue Triceps blue Biceps blue Chest blue Hamstrings orange Glutes orange Biceps orange Quads orange Lats orange Traps orange
2 Reviews Rate this plan
Thumb
about 3 years ago #

35 points score 35 ok see is Captain America Workout Strongest because need power ok 21 year older......ok yes deal....good me friend:D

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Thumb
about 3 years ago #

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2 Reviews
  • Thumb
    about 3 years ago #

    35 points score 35 ok see is Captain America Workout Strongest because need power ok 21 year older......ok yes deal....good me friend:D

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  • Thumb
    about 3 years ago #

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