Chris Evans BLEW UP for Captain America! Workout/Diet (Program Included)

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How Chris Evans got big for his role in Captain America The First Avenger! Chris Evans has always been in good shape but he really needed to bulk up for his role as Captain America. Getting into shape for a role like Captain America isn't easy so Chris Evans trained with celebrity trainer Simon Waterson to help him get big for the role of Captain America! In this video, I'll show you what Chris Evans's workout program was like along with making some recommendations on what you can do to get big like Chris Evans!

Captain America Inspired Workout Program!

Day 1 Chest+Legs

Barbell Back Squats 4x8 + DB Floor Press 4x12

KB Swings 4x15 + Incline DB Press 4x6-8

Box Jumps Medium Box 3x5 + Slow Push-Ups 3x As Many As You Can

Hanging Knee Raises 3x10-15 + Heavy Farmers Carries 3x30-60 seconds

Day 2 Back+Arms

Bent Over Rows 4x8 + DB Bicep Curls 4x12-15

Wide Grip Pull-Ups (Can use a band to hit reps) 4x8-10 + Over Head Cable Tricep Extensions 4x12

Rear Delt Cable Rows 3x12 + Tricep Dips 3x8-12

Hollow Holds 3x15-30 Seconds + Single Arm Famers Carry 3x30 Seconds Each Side

Day 3 Shoulders+Legs

Barbell Deadlifts 4x6 + Seated DB Over Head Press 4x8-10

DB RDLs 4x12 + DB Front Raises 4x10-12

Wall Balls 3x20 + Single Arm DB Push Press 3x8 Each Side

Shoulder Taps 3x12 + Ab Roller 3x8-12

Day 4 Back+Arms

Bent Over Rows 4x8 + DB Bicep Curls 4x12-15

Wide Grip Pull-Ups (Can use a band to hit reps) 4x8-10 + Over Head Cable Tricep Extensions 4x12

Rear Delt Cable Rows 3x12 + Tricep Dips 3x8-12

Hollow Holds 3x15-30 Seconds + Single Arm Famers Carry 3x30 Seconds Each Side

Day 5 Chest+Legs

Barbell Back Squats 4x8 + DB Floor Press 4x12

KB Swings 4x15 + Incline DB Press 4x6-8

Box Jumps Medium Box 3x5 + Slow Push-Ups 3x As Many As You Can

Hanging Knee Raises 3x10-15 + Heavy Farmers Carries 3x30-60 seconds

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Want to build the lean athletic body of your dreams?
It will give you the knowledge, accountability, and community needed to reach your goals...

ParisDemers

He’s In Great Shape, A Lot Leaner Then I Remember, Especially In The Avengers.

RWAC

Oh boy he hit em' with the ole' chicken and rice explanation!

cruise_missile

How only 4.5 kg of muscle change whole look of chris 😮

atulbishnoi__

Jason Statham hasn't made his workout appearance here please do some for older dudes like me.

kingdomxministries

Paris how much rest between each exserices and sets do you recommend for muscle and more athleticism

ESU

do you have a video describing what some of the exercises are? like RDLs or shoulder taps? and how often should one do a superset?

sammymarchant

On the plan, what does it mean when you list the workout and then put a + symbol?

onmas

What does "not all celebrities are 100 percent natural mean?" That they are using steroids?

ZephaniahL

Thanks for another great vid!
Newbie here- if I JUST did this workout over and over again, what that work? Or what happens after the first week? Is this the whole program or just the first week of it?

Fearlss

That's a powerful bastard, good for Chris, cause walking around with all that food in your stomach alone has to be really uncomfortable truth be told the workout in my opinion seems easier by comparison.

azraiel

All those all super sets in the program you have in the description?

andyatkinson

Good edit what song was this in the background

OnlyTY

I think that he only gained 10 pounds is doable BUT seeing as he's also been training for ages even before captain America that's 5 LEAN kilograms of muscles in like 3 months. So yeah. Small amount of moderate steroids likely would be needed

tipoftheiceberg