Captain America Workout – Get a Superhero Body

By listedfit •  Updated: 06/09/14 •  7 min read

Captain America Workout

Iron Man, Spider-Man, Thor and Captain America are becoming more than just movie characters. For many men around the world, these are now the physical specimens that they want to emulate. Who wouldn’t want to build up their muscles so that they could look more like Chris Evans in his role as Captain America?


Hard work, commitment and a healthy diet that delivers an abundance of protein is what’s needed. Chris Evans admits that he had to undergo weeks of a grueling regimen to transform his body. He owes his startling physical transformation to a special celebrity workout that focused on intense training, weights and hard muscular exertion.

Captain America Workout – The Rules

  1. Concentrate on working out at least 4 times each week. Give yourself one day of recovery in between these weight-lifting sessions. Your muscles need a full 24 hours to recover, regroup and rebuild. If you attempt to skip those recovery sessions the muscles will not be able to build the callused tissue that eventually gives them that massive size and shape.
  2. Each of your workouts should focus on two of your muscle groups. Focus on your triceps and biceps. Work on the back and chest. You are free to choose which muscle groups you want to devote time and attention to each time you visit the gym.
  3. Don’t overlook the value of free weights. Circuit machines are good for bodybuilding, but you can develop better balance, challenge your body development and more precisely isolate those targeted muscles when you are using free weights in your workout routines.
  4. An hour in the gym is enough time to devote to your Captain America bodybuilding routine. Most experts will tell you that longer periods of intense exercise can actually slow your efforts to build solid muscle.
  5. Incorporate a Limited Amount of Cardio into your Routine. You do not want to lose too much weight if your purpose is to build powerful muscles. 15-30 minutes of cardio each day will be more than sufficient to help you achieve your goal. Use cardio exercises to help you maintain and develop your fitness, but do not overdo it.

Now there is a Captain America workout that can help you achieve your own personal pinnacle of powerful, dynamic physical fitness.


Step 1: Boost your Nutrition

Creating a strongly muscled physique really begins with proper nutrition. You will need to consume at least 2 grams of high-quality protein for each kilogram of actual body weight. Foods such as eggs, protein shakes, poultry, lean beef, yogurt and nuts should be included in your daily diet.

You also need to include high-energy carbs that will provide you with the vitamins and minerals your body needs to keep up with the rigorous workout demands. Brown rice, whole wheat pasta/breads, spinach, broccoli, bananas, berries, fresh veggies and sunflower seeds are good choices to add to your diet.

Perhaps you will want to consider adding some healthy dietary supplements such as whey, fish oil, protein powder and glutamine. These products can offer your body extra amounts of amino acids and help keep you on track with the other necessary nutrients that you need to fuel your workouts and build stronger muscles.

Step 2: The Most Effective Moves

You need to train with heavy weights. Concentrate on low-reps. Incorporate compound lifts into your regimen.

Warm up with 3×8 reps of these…

Chest Fly

Raise the weights until they are just slightly higher than your hips. Lower them again and then return to starting position with arms over your chest.

Repeat the entire routine for a count of 8 repetitions. This will be one set. When you have completed 3 total sets of 8 reps each you can move on to a new exercise.

Chest Press


Go slow! When you are squatting, slower movements are necessary for building stronger muscles. You can use either barbells or hand-held weights during the squats.

*Remember, an important thing about this Captain America workout is that you must do no more than 2-3 sets of each exercise. No more than 8-10 reps. These are the numbers that will help you build muscle and add bulk to your physique. Additional sets and reps can have a negative effect as increasing the demands and stress of the exercises can actually cause you to lose weight and muscle tissue.

Think about adding these exercises also:

Step 4: Abdominals Engageddont neglect abs

Do not disregard focusing on abs. Building strong core muscles requires daily exercises that target the abs. Crunches, sit-ups and leg-lifts will help you create the rippled, chiseled stomach that identifies you as a serious body-building enthusiast. The good news is that you can never over-work the abdominals, so feel free to exercise your stomach muscles each day.

Plank with Weight

– Assume the hand-toe position on the floor. One hand should be holding a weight or kettle-bell. Make sure that your body forms a straight line in relation to the floor and concentrate on your core muscles. Pull up the arm holding the weight (elbow bent). You should look as though you are performing a rowing manoeuvre with this arm. Lower your arm, but do not let the weight touch the floor. Repeat until you have performed a complete set of 8-10 reps. Switch arms and repeat. Do 2-3 sets (for each arm) of 8-10 reps each.


Captain America Workout

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