In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. Today we’re looking at Chris Evans and his body transformation for Captain America.


NAME: Christopher Robert Evans

DOB: June 13 1981

HEIGHT: 1.83 cm/6 ft

WEIGHT: 88 kg/194 lbs

BIRTHPLACE: Boston, Massachusetts


Workout routine

  • Focused on bulking and adding proportionate muscle
  • Heavy weights with low reps (2 sets of 5, 3 sets of 8 and 2 sets of 10, seem to be the most common numbers)
  • Classic compound lifts (Squats, dead-lifts, shoulder press, incline bench presses, weighted dips and chin ups)
  • Worked all muscles, but focused on two select muscle groups during each training session
  • Combined free-weights with body-weight exercises, such as weighted dips
  • Included plyometrics in order to achieve practical and mobile muscle that wasn’t just for show
  • Varied angles and grips on all exercises. This creates a more well-rounded muscle
  • No typical cardio, only the occasion sprints and 15 minute warm ups
  • The cardio came from the circuit sessions


  • High protein diet
  • Large quantities of lean protein and regular protein shakes including one before sleep
  • Breakfast consisted of porridge, walnuts, raisins, low fat Greek yogurt and sliced bananas
  • High amounts of fish
  • Lots of salad and dark green leafy vegetables
  • Complex carbs, including brown rice and porridge
  • Glutamine Whey protein shakes
  • Branched chain amino acids and 500 mg of omega 3, 6 and 9 fatty acid supplements

The numbers

  • Just over 2 hours for each workout including a core/ab cool-down
  • Trained 6 days a week. Monday to Friday consisted of a structured routine. Saturday rest day. Sunday working whatever felt refreshed and not as fatigued as the other muscles
  • 5 kg weight increase
  • 5% body fat decrease
  • Consumed 2 grams of protein per every kg of body weight
  • Trained for 3 months

Before and after photo

Captain america before and after