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