Pick Up Your Shield and Try This Chris Evans Workout

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Captain America is one of the most iconic Marvel characters and Chris Evans carries the starry shield in style. There’s a real six-pack beneath his chiseled costume.

To prepare for the “boy scout” Avenger role, Chris followed a strict training routine similar to the one below. Let’s see if we can keep up.

 Photo credit: CBR.com
Photo credit: CBR.com

Workout Prep

We don’t know if Benjamin Franklin jumped rope to pass the time on his transatlantic trips back and forth between America and England, but he’s credited with this nugget of wisdom.

“If you fail to plan, you are planning to fail.”

The same applies to physical exercise and nutrition. Any fitness goal is doomed to fail if you don’t have a plan built around it.

The goal of this particular routine is to get big and lean. For any training program, we recommend the complete body warm-up routine that accompanies our free 4-week weight loss challenge that you can grab here.

If you’re looking for additional warm-up tips to avoid injury like foam rolling and stretches, we’ve got more free techniques for you here.

Here’s the list of equipment you’ll need for the following routine (in addition to water, flexible clothing, and proper footwear):

  • Barbell

  • Squat Rack

  • Incline Bench

  • Kettlebells

  • Jump Rope

Workout Routine

We modified the routine in the video to incorporate jumping rope and you can grab our favorite jump rope for 10% off with code “DOTHETHING”.

ATTENTION: The sets listed below are “working” sets, which means you first need to do 3-5 sets of 6-8 reps at a lower weight for each movement to get adequately warmed up.

Complete 2 sets of 5 reps of the following exercises:

  • Standing Military Press

  • Incline Press

  • Kettlebell Thrusters

  • Close Grip Press

  • Incline Push Ups

  • Kneeling Military Press

  • Weighted Push Ups


  • 30-45 seconds between set

  • Freestyle Jump Rope between exercises (1 minute)

Workout Tutorials

Standing Military Press

Incline Press

Close Grip Press


Besides building muscle, the benefit of this routine is that it is pretty quick. Chris Evans admitted in an interview that he doesn’t really like to hit the gym and move a lot of weight around, so his trainer designed a program accordingly.

The lesson here is to find an exercise or method you enjoy. If it’s fun, you’re more likely to do it.

When you try this workout, take a photo and tag us on Instagram.




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