Hunk captain Chris Evans wasn’t always the buff actor as we all see him today. It all changed when he started playing superhero Captain America in 2011. Though he played superhero character Human Torch before that in Fantastic Four and its sequel Rise of the Silver Surfer, Chris’ physical transformation for Captain America was just way more notable.
Before his mainstream roles on the big screen, he started his career in 2000 with roles in some movies like Not Another Teen Movie and Cellular. He was also on television playing one of the main characters in Opposite Sex. After Fantastic Four, he’s had more starring roles but it was as Captain America that got him international fame. Because of the aforementioned physical changes he achieved for the said movie, a lot of us want to know how he did it the way he did it.
Chris worked with personal trainer Simon Waterson. Waterson was responsible for Jake Gyllenhaal’s transformation for the movie Prince of Persia: Sands of Time and also helped Daniel Craig gained agility to effectively play James Bond. Through his training, Chris was able to gain 20 pounds of lean body muscle mass and lost about 5% of body fat by working out and dieting. The technique was for the actor to work out six days a week.
Using a split routine exercise plan, Chris focuses on strengthening his shoulders on Mondays doing the exercises as follows: Seated Military Press Machine (3 sets, 15 reps), Dumbbell Lateral Raise (3 sets, 6 to 8 reps each), Four Way Neck Machine (4 sets, 10 reps), Rear Delt Cable Raise (5 sets, 12, 10, 8, 6, 4 reps) and Hammer Strength Shrug (5 sets, 12, 10, 8, 6, 4 reps). On Tuesdays, he works on his chest through Cable Crossover, Inclined Dumbbell Press, Dumbbell Bench Press and Push-ups.
Wednesdays are all about his legs with Leg Press, Smith Machine Lunge, Lying Leg Curl, and Standing Calf Raise, while Thursdays are for arms – Alternating Dumbbell Curl, Preacher Machine Curl, Cable Triceps Extension, Overhead Cable Extension, and One arm Reverse grip Tricep Extension. He then focuses on his back during Fridays with Wide Grip Lateral Pull Down, Close Grip Lateral Pull Down, One arm Seated Row Machine, and Back Extension. Saturdays are for circuit training to guarantee his cardiovascular health stays well. Sundays, of course, is Chris’ rest day.