Chris Evans' Captain America workoutFor 32 year old Chris Evans to be able to stand toe to to and lead Thor, Hulk, Iron Man of the Avengers, he ate big and lifted big to add 30 lbs of pure muscle.
Evans focused on a combination of weight training and plyometrics to portray the muscular, yet quick and explosive iconic American Hero. Using heavyweights with low-rep sets of classic compound lifts like squats, deadlifts, shoulder press, incline bench press, weighted dips, and chin ups, Evans bulked up to portray Steve Rogers, aka Captain America, for the First Avenger, Winter Soldier, Avengers, Age of Ultron, and Civil War! |
Official Captain America Workout
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Day 1: Chest/Shoulders
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Day 2: Bis/Tris
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Day 3: Back/Legs
Captain America workout Day 1
To get a physique like Captain America, try this workout schedule: 2 muscle groups a day, low reps, HEAVY weight.
"Start by placing a barbell that is about chest high on a squat rack.
Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.
Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone.
Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting or kneeling
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation."
"Lie back on an incline bench.
Using a shoulder width grip, lift the bar from the rack and hold it straight over you with your arms locked.
This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack."
"Clean two kettlebells to your shoulders.
Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders.
Rotate your wrists as you do so.
This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs.
Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels.
As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders."
"Lie back on an incline bench.
Using a shoulder width grip, lift the bar from the rack and hold it straight over you with your arms locked.
This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
"Start by placing a barbell that is about chest high on a squat rack.
Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.
Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone.
Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting or kneeling
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
CAPTAIN AMERICA WORKOUT DAY 2
To get a physique like Captain America, try this workout schedule: 2 muscle groups a day, low reps, HEAVY weight.
Set two benches beside each other and about three feet apart. Sit on the edge of one bench, positioning the hands beside the hips while placing your feet on the opposite bench. Grip the bench and press through your palms, driving your hips upward to starting position. Be sure your arms are fully extended and the elbows are locked out. Slowly lower your hips by bending the arms at the elbow until they form a 90-degree angle. Pause for one second, flex the triceps to return to the starting position.
Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
"Seat yourself on an incline bench with a dumbbell in each hand.
You should pressed firmly against he back with your feet together.
Allow the dumbbells to hang straight down at your side, holding them with a neutral grip.
This will be your starting position.
Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
Continue to the top of the movement and pause, then slowly return to the start position."
"To begin, set a weight that is comfortable on each side of the pulley machine.
Note: Make sure that the amount of weight selected is the same on each side.
Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle.
Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other.
Your body should be evenly aligned the handles.
This is the starting position.
While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
While inhaling, move your forearms back to the starting position.
Note: Your entire body is stationary during this exercise except for the forearms.
Repeat for the recommended amount of repetitions prescribed in your program.
Variations: This exercise can also be performed using one handle at a time."
"Hold a dumbbell in each hand and lie back on an incline bench.
The dumbbells should be at arm's length hanging at your sides and your palms should be facing out.
This will be your starting position.
Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids.
Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids.
Tip: The end of the movement should look similar to a double biceps pose.
After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise with cables or exercise bands."
"Stand up straight while holding an EZ curl bar at the wide outer handle.
The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar.
Keep your elbows close to your torso.
This will be your starting position.
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps.
Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level.
Hold the top contracted position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
Repeat for the recommended amount of repetitions.
Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley.
This variation seems to really provide a good contraction at the top of the movement.
You may also use the closer grip for variety purposes."
CAPTAIN AMERICA WORKOUT DAY 3
To get a physique like Captain America, try this workout schedule: 2 muscle groups a day, low reps, HEAVY weight.
"Begin with the barbell supported on top of the traps.
The chest should be up and the head facing forward.
Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible.
This requires that the knees travel forward.
Ensure that they stay align with the feet.
The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward." 0
Standing in front of a box that can support your weight, jump and land on top of it. .
Feel free to use your arms for momentum. .
Once you are on top of the box, straighten your hips and knees standing proud. .
Carefully step down and repeat. .
The taller the box, the harder the exercise. 0
"Approach the bar so that it is centered over your feet.
Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
Look forward with your head.
Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor." 0
"Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
This is your starting position.
Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar.
Concentrate on using the biceps muscles in order to perform the movement.
Keep the elbows close to your body.
Tip: The upper torso should remain stationary as it moves through space and only the arms should move.
The forearms should do no other work other than hold the bar.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available.
These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates." 0
Place one kettlebell between your feet.
Push back with your butt and bend your knees to get into the starting position.
Make sure that your back isflat and look straight ahead.
Swing the kettlebell between your legs forcefully.
Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out.
Let the kettlebell swing back between your legs and repeat.
Switch arms with each set. 0
"Place a kettlebell on the ground between your feet.
Position your feet in a wide stance, and grasp the kettlebell with two hands.
Set your hips back as far as possible, with your knees bent.
Keep your chest and head up.
This will be your starting position.
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so.
Reverse the motion to return to the starting position.
" 0
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat. 0
The Captain America workout Basics |
Super Supplements |
| Classic bodyweight and bodybuilding lifts
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Similar to the way the Super Serum helped Steve Rogers, Chris Evans utilized supplements in addition to the workout regiment and nutrition in order to make sure his body was efficiently recovering and building muscle.
Supps he used were: Glutamine, BCAA's (branched-chain amino acids), Omega 3-6-9's for joint health and to limit catabolism. He would take whey protein during the day to ensure he hit his target of 2g of Protein/lb, as well as slow-release Casein protein at night. |
Sample Captain America Diet
Breakfast
Chicken Sausage Frittata
Captain America Porridge Combo
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Lunch
Chicken Caeser Pita
Tuna Burger And Salad
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Dinner
Chicken And Peppers With Brown Rice
The Make-It Bacon Paleo Chicken ClassicNote: this is for a crock pot
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