Chris Evans’s Workout Routine, Diet Plan and Supplements

Chris Evans Is Among the Fittest Hollywood Actor Known for His Role in Movies Like Captain America & the Avengers

Christopher Robert Evans, popularly known as Chris Evans, is one of the fittest Hollywood actors known for his incredible acting and fantastic body transformation.  And, if you’re among his fan who wants to find out what Chris Evans workout routine is and diet plan or what method allowed him to put on serious muscle mass, then you’re reading the right article.

Here we’ve two of his workout routine. His workout plan involves five to six exercises per session. Furthermore, he even involves active rest days in his workout plan. It means he stays busy with some light workouts such as Yoga or light cardio with some light exercise that helps his flexibility on rest days.

Let’s find out what’s his workout routine and diet plan.

chris evans workout routine

Chris Evans Workout Routine – 1

Day 1: Lower Body

Exercise Sets Reps
BB Back Squats 3 5
BB Deadlift 3 5
Jump Squats 2 12
Box Jumps 2 10
Lying Leg Curls 2 12
Standing Calf Raises 2 15

Day 2: Upper Body

Exercise Sets Reps
BB Military Press 3 5
Incline DB Press 3 5
Pull-Ups 3 12
Z Press 3 8
Push-Ups 3 12
Inverted Rows 3 12

Day 3: Active Rest Day

Exercise Sets Reps
Yoga OR Light Cardio
Balance Beam Exercises

Day 4: Lower Body

Exercise Sets Reps
Deadlift W/ Trap Bar 3 5
BB Front Squats 3 5
Leg Press 3 12
Seated Leg Curls 2 15
Jumping Lunges 2 15
Seated Calf Raises 2 15

Day 5: Upper Body

Exercise Sets Reps
Bent Over BB Rowing 3 5
Incline BB Bench Press 3 5
Kneeling Shoulder Press 3 5
1 – Arm DB Rowing 3 12
Dips 3 15
Chin – Ups 3 15

Day 6: Rest Day

Exercise Sets Reps
Yoga OR Light Cardio
Balance Beam Exercises

Day 7: Arms & Abs

Exercise Sets Reps
Planks 3 30 Seconds
Sit-Ups 3 15
Bicycle Crunches 3 15
Lying Leg Raises 3 15
Crunches (Weighted) 3 10
DB Curls 2 10
Overhead DB Extensions 2 10
BB Curls 2 10
Skullcrushers 2 10

Chris Evans Workout Routine – 2

Monday: Back

Exercise Sets Reps
Weighted Pull-Ups 4 4 – 6
1 – Arm DB Row 2 4 – 6
Seated Cable Row 3 6 – 8
Lat Pull Down 3 8 – 10
Cable Crunches 3 -4 10 – 12

Tuesday: Chest

Wednesday: Rest

Thursday: Lower Body

Exercise Sets Reps
BB Deadlift 3 4 – 6
Lunges 2 6 – 8
Leg Press 3 10 – 12
Standing / Seated Calf Raises 5 10 – 15
Hyperextensions 3 10 – 12
Cable Woodchoppers 3 10 – 15

Friday: Upper Body

Exercise Sets Reps
Seated DB Press 3 6 – 8 
Pull-Ups (Weighted) 3 6 – 8
Cable Crossovers 3 10 – 12
Side DB Lateral Raises 3 10 – 12
Rear DB Lateral Raises 2 10 – 12
BB Curls 3 – 4 8 – 10
Overhead Triceps Extensions 3 – 4 8 – 10

Saturday & Sunday: Rest Day

Chris Evans Diet Plan

Chris Evans is known for his amazing transformation, and to achieve that, he has followed a serious bodybuilding routine. Likewise, he also has to be serious with his diet plan. One such high protein diet that Chris followed is as follows:

Breakfast:     

  • Porridge – 1 Bowl
  • Walnuts
  • Dark Berries

Morning Snack

  • Whey Protein Shake
  • BCAA

Snack (Pre – Workout):

  • Apple
  • Almonds

Snack (Post – Workout):

Lunch:

  • Chicken Salad
  • Basmati Rice

Afternoon Snack:

  • Protein Shake

Dinner:

  • Fish, Chicken or Beef
  • Veggies

Before Bed:

  • Protein Shake (Casein)

About Chris Evans

Born on June 13, 1981, Chris Evans is a popular Hollywood actor who has numerous awards for his incredible acting in movies like the Avengers franchise and Captain America. And, apart from his movies, he’s also famous for his incredible body transformation.

Like other muscular Hollywood actors, Chris Evans is also one of the actors who has inspired many to follow strong workout ethics to achieve a muscular physique.

Wrapping Up

Chris Evans is among the famous actors who are popular not only for his acting skills but also amazing transformation he brings to the movies. And, if you’re his fan who likes to know what type of workout routine or diet plans he follows, we hope this workout routine has been helpful.

Lastly, to achieve a lean and strong physique like him, you’ll require a lot of dedication that’s quite similar to any athlete. Therefore, make sure that you’re experienced with workouts before trying your hand on an advanced workout routine like this. Otherwise, it’s recommended that you follow any beginner’s workout routine. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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