Chris Evans built one of the most iconic physiques in Hollywood history to play Steve Rogers in the Marvel Cinematic Universe. Under the guidance of trainer Simon Waterson, a former British Royal Marine, Evans went from 77kg to 82kg while dropping his body fat from 12.5% to 8% in just 12 weeks.
His program is built around heavy compound lifts, explosive plyometrics, and bodyweight gymnastics. The goal, as Waterson put it, was to make Evans "move like a gymnast while looking like a bodybuilder."
This article breaks down the full training split, exercise selection, sets and reps, and the supplementation protocol that supported his transformation.
Training Philosophy
Simon Waterson built Evans' program around one core principle: strength first, aesthetics second. Heavy compound movements like squats, deadlifts, incline bench press, weighted dips, and chin-ups formed the foundation of every session.
"We wanted Chris to move like a gymnast while looking like a bodybuilder."
Waterson also prioritized leg training in a way that most actors resist. He stated: "Your legs and glutes are the biggest and strongest muscles in your body, so you must train them hard to get bigger and leaner everywhere else."
Beyond the barbell, Evans trained with bodyweight gymnastics, plyometrics, and explosive box jumps to develop the fast-twitch muscle fibers and athletic movement quality that read on screen. Rest periods ranged from 2 to 3 minutes on heavy low-rep sets, and 60 to 90 seconds on higher-rep accessory work.
The program ran 5 to 6 days per week for 12 straight weeks with no skipped sessions. Consistency, not any single workout, produced the Captain America result.
Weekly Training Split
| Day | Focus | Notes |
|---|---|---|
| Monday | Lower Body (Strength) | Heavy squats, deadlifts, compound leg work |
| Tuesday | Chest + Triceps | Incline press, dips, cable finishers |
| Wednesday | Back + Biceps | Chin-ups, rows, cable curls |
| Thursday | Lower Body (Volume) | Lunges, leg press, hamstring work, plyometrics |
| Friday | Shoulders + Arms | Overhead press, lateral raises, arm isolation |
| Saturday | Full Body / Gymnastics | Bodyweight circuits, explosive movements, conditioning |
| Sunday | Rest | Active recovery or complete rest |
Monday: Lower Body Strength
The week opens with the heaviest session. Evans used a pyramiding approach on squats, adding weight each set while reducing reps to build raw strength before volume work.
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5 (pyramid up in weight) |
| Romanian Deadlift | 3 | 6 |
| Leg Press | 3 | 10 |
| Walking Lunges | 3 | 12 each leg |
| Squat-to-Box Jump | 3 | 8 |
Tuesday: Chest and Triceps
Chest day centers on incline work to build the upper chest thickness that fills out a superhero suit. Weighted dips and cable finishers round out the session with full-range pump work.
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 4 | 5-6 |
| Flat Dumbbell Press | 3 | 8-10 |
| Incline Dumbbell Flye | 3 | 10-12 |
| Weighted Dips | 3 | 8-10 |
| Cable Chest Crossover | 3 | 12 |
| One-Arm Cable Pushdown | 5 | 6-12 |
| Triceps Kickback | 2 | 15 |
Wednesday: Back and Biceps
Chin-ups were a cornerstone of Evans' back training, often performed with added weight to build the wide, V-tapered lats visible under the Captain America suit. Cable curls allowed him to maintain tension on the biceps throughout the full range of motion.
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Chin-Up | 4 | 5-6 |
| Barbell Row | 4 | 6-8 |
| Seated Cable Row | 3 | 10 |
| Lat Pulldown | 3 | 10-12 |
| One-Arm Cable Curl | 5 | 6-12 |
| Preacher Cable Curl | 5 | 6-12 |
Thursday: Lower Body Volume
The second lower body day shifted from pure strength to volume and athleticism. Plyometric movements like box jumps were mixed with higher-rep leg press and hamstring isolation to drive a growth hormone response.
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 8 |
| Leg Press | 3 | 12 |
| Leg Curl (Machine) | 3 | 10-12 |
| Bulgarian Split Squat | 3 | 10 each leg |
| Box Jump | 3 | 8 |
| Calf Raise | 3 | 15 |
Friday: Shoulders and Arms
Overhead pressing built the broad, rounded shoulder caps that complete the superhero silhouette. Lateral raises and isolation arm work followed with higher reps to finish the week's upper body volume.
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 8-10 |
| Lateral Raise | 4 | 12-15 |
| Face Pull | 3 | 15 |
| Front Raise | 3 | 12 |
| EZ-Bar Curl | 3 | 10 |
| Hammer Curl | 3 | 10-12 |
| Overhead Triceps Extension | 3 | 12 |
Saturday: Full Body and Conditioning
Saturday's session emphasizes athleticism over raw strength. Gymnastic bodyweight movements, medicine ball work, and circuit training keep Evans conditioned for the physical demands of stunt performance.
| Exercise | Sets | Reps / Duration |
|---|---|---|
| Push-Up Variations | 4 | 15-20 |
| Pull-Up (Bodyweight) | 4 | 10-15 |
| Medicine Ball Slam | 3 | 12 |
| Burpee | 3 | 10 |
| Gymnastic Ring Row | 3 | 10-12 |
| Sprint Intervals | 6 | 30 seconds on / 30 seconds off |
Pre-Workout Protocol
Evans trained on structured fuel rather than empty. His documented pre-workout routine includes a light whole-food snack paired with targeted supplementation roughly 30 to 45 minutes before training.
- Pre-workout snack: Apple with almonds (clean carbohydrates and healthy fats for sustained energy)
- Pre-workout supplement: A stimulant-based pre-workout to support focus and power output through heavy compound sets
- Hydration: 500ml water consumed before the first set
Post-Workout Recovery
Waterson's nutrition protocol placed heavy emphasis on the post-workout window. Evans consumed a protein shake with BCAAs immediately after training, followed 20 minutes later by a full whole-food meal of chicken, brown basmati rice, and salad.
"The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat. We relied on low-carb protein shakes in between meals and snacks such as fruit and nuts."
Outside the gym, recovery centered on sleep, consistent meal timing, and keeping stress low during the 12-week transformation window. Evans aimed for 8 hours of sleep per night, which Waterson treated as non-negotiable for the rate of muscle gain required.
Chris Evans' Workout Supplements
Evans' documented supplement stack was built around protein and amino acid intake to support muscle synthesis across 5 to 6 training sessions per week. Waterson prioritized evidence-based products over exotic compounds.
The System
Chris Evans' Captain America transformation was not built on one exceptional workout. It was built on 12 weeks of strict adherence to a system that left no variable unmanaged: training frequency, exercise selection, rep ranges, meal timing, protein targets, and sleep.
Waterson's core insight was that compound lower body training drives upper body results through a hormonal cascade that isolation exercises cannot replicate. Evans committed to leg days with the same intensity as chest and arms, and the result was a physique that looked proportional and powerful from every angle.
The training philosophy scales to anyone willing to apply it consistently. Train heavy compound movements 5 days per week, eat enough protein to rebuild, sleep 8 hours, and stay in the system for at least 12 weeks before judging results.
Explore Similar Routines
- Hugh Jackman's Workout Routine. How Jackman trained for Wolverine across 17 years of X-Men films, including his powerlifting-based approach.
- Tom Holland's Workout Routine. The Spider-Man training approach: gymnastics foundations, functional strength, and bodyweight mastery.
- Alan Ritchson's Workout Routine. Reacher's 230-pound physique and the high-volume bodybuilder split behind it.
- Arnold Schwarzenegger's Workout Routine. The original blueprint for building a screen-dominant physique through volume and instinctive training.
- Mark Wahlberg's Workout Routine. Wahlberg's 4 AM training discipline and the high-frequency split he has maintained for decades.
Waterson prioritized evidence-based products over exotic compounds. Beyond the daily protein and creatine foundation, Evans took omega-3s with meals to manage joint health and inflammation across back-to-back heavy training days.