If you’re gonna make a star-spangled jumpsuit work then you need at least 90kg of rock-solid muscle. Meet the all-American super-soldier…

Chris Evans brings it to the big screen every single time he dons the famous red, white and blue of Uncle Sam’s most patriotic Avenger. On top of his character’s all-American good looks, 1940s charm and war-hero bravery, in real life Evans busts his gut at the gym before every Captain America or Avengers movie, ensuring he’s ready to save the world and looking in fine form on the silver screen.

Chris Evans’ Super-Soldier Workout

Day One

Pull-ups 

8 reps/4 sets

Deadlifts

8 reps/4 sets

Seated rows

8 reps/4 sets

Straight leg deadlifts

8 reps/4 sets

Pull-downs

8 reps/4 sets

Bent-over rows

8 reps/4 sets

Lateral flyes

8 reps/4 sets

Day Two

Military press

8 reps/4 sets

Dumbbell press

8 reps/4 sets

Lateral raises

8 reps/4 sets

Barbell shrugs

8 reps/4 sets

Seated lateral raises

8 reps/4 sets

Seated barbell press

8 reps/4 sets

Day Three

Flat barbell press

8 reps/4 sets

Incline barbell press

8 reps/4 sets

Flat dumbbell press

8 reps/4 sets

Decline dumbbell press

8 reps/4 sets

Incline dumbell flyes

8 reps/4 sets

Pec deck

8 reps/4 sets

Pull-overs

8 reps/4 sets

Day Four

Dumbbell curls

8 reps/4 sets

Tricep pushdowns

8 reps/4 sets

Barbell curls

8 reps/4 sets

Preacher curls

8 reps/4 sets

Skull crushers

8 reps/4 sets

Hammer curls

8 reps/4 sets

Day Five

Leg press

8 reps/4 sets

Leg extension

8 reps/4 sets

Leg curl

8 reps/4 sets

Squats

8 reps/4 sets

Lunges

8 reps/4 sets

Calf raises

8 reps/4 sets

Day Six & Day Seven

REST

Note: While this may look straightforward enough on paper, it becomes much tougher when you follow Evans’ example and allow no more than 90 seconds’ rest between each set. Sir, yes sir!

 

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