CAPTAIN AMERICA’S WORKOUT PLAN!!! Full workout w/ Chris Evans quotes – NO EXCUSES, NO LIMITS!!!

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Directed and Camera by Gustav Gibrand

What does it take to be the next Captain America? Building a body like him!

And in my quest to be the real life Steve Rogers, I almost got there.

Until I was diagnosed with autoimmune disease and it (temporarily) derailed me.

A world-renowned doctor even told me, “YOU CAN NEVER LIFT WEIGHTS AGAIN!”

But fortunately, my autoimmune conditions—rheumatoid arthritis and lupus (the same one that affects Selena Gomez)—are fairly mild.

I remained committed to my fitness, nutrition, and health goals and wanted to learn EXACTLY what CHRIS EVANS did to build the CAPTAIN AMERICA physique.

So I found quotes from interviews with him and his trainer, Simon Waterson, on what they did to prepare for Captain America: The First Avenger (2008).

Many of you have seen the famous scene from the film in which Steve is given the Secret Soldier Serum and steps out of the Vita-Ray chamber looking completely transformed!

Not only does he look amazing but he has cleared all of his medical ailments, is capable of incredible feats of athleticism, and is very attractive to the ladies (including Peggy Carter).

Hmmm…sounds a little fishy. Almost like the Secret Soldier Serum is nothing but STEROIDS!!!

Ok but while anabolic steroid usage runs rampant in Hollywood, it doesn’t appear that Chris used those for this film.

He was already in great shape for films like The Fantastic Four franchise and What’s Your Number (2011).

And he REALLY stepped up his training for the Captain America role.

He talked about brutal gym sessions, saying he was even puking in the gym! Kinda gross…but gotta respect the hustle!

He and his trainer used heavy weight, low rep sets of classic compound lifts. Starting with circuit training, they would then pick two body parts, absolutely destroy them, and then cool down with core and abs.

What exercises did they do specifically? A partial list, including what you see in the video:

Plyometric Exercises:
-Pull-ups, Squat Thrust (Burpee) w/ Press-up (Push-up), jumping back into a Pull-up
-Weighted Step-ups into Squat Thrust w/ Press-up
-Box Jumps

TRX Suspension Exercises:
-Suspension Rear Delt Flies
-Suspension Biceps Curls
-Suspension Triceps Extensions
-Suspension Lunges
-Suspension Crunches w/ Pushup in between

Split Body Routine:

Monday – Circuit/ Back & Arms
-Weighted Pull-Ups
-Bicep Curls

Tuesday – Cardio & Abs
-Hanging Leg Raise

Wednesday – Circuit then Heavy Legs
-Box Jumps
-Weighted Lunges
-Plyometric Lunges

Thursday – Cardio & Abs
-Suspension Crunches w/ Pushup in between

Friday – Circuit then Chest, Arms, Shoulders
-Incline Barbell Bench Press
-Incline Alternating Dumbbell Press
-Incline Bench Flies
-Decline Pushups
-Kneeling Shoulder Press
-Weighted Dips

These exercises in combination are all part of what it takes to build the Captain America body.

But admittedly, they aren’t necessarily easy on your joints…I would know, considering my arthritis issues.

Chris himself even admitted the same thing, saying in an interview that he felt joint pain and that every avid gym-goer he knows has some sort of injury in their body.

And from that, the author of the article notes, “It’s good to know that beneath the outlandish exterior, there’s a bit of humanity there too.”


It got me thinking, if Chris admits to joint pain, is he all that different from me and my arthritis?


I have no reason to let my autoimmune conditions define me because EVERYBODY goes through at least some adversity!

It’s how we choose to respond to that adversity that defines us.

So no matter whether you are trying to become a superhero or you’re just a regular person who wants to be healthy, you can do it!

As long as we don’t allow the excuses we make to define us, we can accomplish anything!

Remember, when there are NO EXCUSES, there are NO LIMITS!

Now go out there and achieve all your dreams!

P.S. Simon is no dummy when it comes to training huge celebrity actors in preparation for their major Hollywood blockbusters.

He started with Pierce Brosnan in The World is Not Enough (1999) and Die Another Day (2002).

He then continued on the James Bond journey, training Daniel Craig not only in Casino Royale (2006), Quantum of Solace (2008), Skyfall (2012), and Spectre (2015), but also…

The Invasion (2007), The Golden Compass (2007), and Defiance (2008). That’s FOUR Bonds and SEVEN films total.

The list continues:
-Jake Gyllenhall in Prince of Persia: The Sands of Time (2010) and Source Code (2011)
-Gulliver’s Travels (2010)
-Wrath of the Titans (2012)
-Matthew Fox in Alex Cross (2012)
-Chris Pratt in Guardians of the Galaxy (2014)
-Luke Evans in Dracula Untold (2014)
-Beauty and the Beast (2017)
-and the upcoming The Kid Who Would Be King (2019)

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