The final saga of ‘The Avengers” films hits theaters in April of 2019 with the release of “Avengers: Endgame.” While the movie is fronted by a star-studded cast of heroes, one actor in particular showcases the incredible physique of a true superhero. Chris Evans, who plays Captain America, has packed on tons of hard, dense muscle to play the hero in what is rumored to be the actor’s final role as an Avenger.
Understanding where Evans has developed muscle and the proportions that showcase his Hollywood physique is one of the secrets to Kinobody’s Superhero Bulking Program. Evans’ muscle gain is targeted and specific; it allows him to look big in the right areas for a body that turn heads.
Many muscle-building authorities extol the virtues of building mass, and they’ll obtain a bulky aesthetic the easiest and fastest way they can – through compulsive overfeeding and excessive growth to the lower body. This can be an effective strategy if all you care about is the total amount of muscle mass you’re carrying. But if ratios, proportion and definition mean anything to you, then this is going to destroy your chance at building the superhero physique.
Rather, the way to truly transform into a superhero is to approach training like Evans – by building up the key areas to optimize your physique. Many people make the mistake of trying to quickly get massive everywhere at the same time. As a result, they see little to no progress. Instead, the Kinobody philosophy is to make slow and steady progress on your entire body, while making dramatic results on two key muscle groups to give you that true Captain America physique.
How Big Is Chris Evans in “Avengers: Endgame”?
Chris Evans weighs in around 190-195 pounds while standing at 6 feet tall. Along with his dense muscle, Evans maintains a relatively low body fat percentage at around 8-10%. Carrying this amount of body fat allows Evans to showcase his muscle without sacrificing strength, which creates the sweet spot for a superhero portrayal.
Any less body fat and Evans likely wouldn’t be able to uphold his incredible strength, and any more fat would result in a less jaw-dropping physique as muscle groups would become covered and take away the chiseled look.
Key Characteristics of Chris Evans’ Avengers Physique
Let’s look at the key areas that Chris Evans has been able to develop to transform into an Avenger. First off, one muscle group that jumps out is his chest. From upper to lower, Evans sports a fully-developed chest to fill out his upper body and provide a solid and heroic appearance.
Evans tops off his incredible upper body with a massive back that completes the superhero physique by complimenting the chest and creating the perfect proportion of muscle.
When analyzing Evans’ workout routine, the process reveals many similarities to Kinobody’s Superhero Bulking Program. Both training regimens involve a huge amount of attention to building the perfect chest and back.
The Kinobody’s Chris Evans workout focuses on the chest presses and weighted pullups. These two exercises create that superhero-like upper body that Evans has and makes for an incredibly strong physique. As compound movements, not only do these exercises cause huge gains to the chest and back, but they also provide size to surrounding areas like the shoulders and biceps to round out Evans’ Captain America look.
The Chris Evans Workout Routine for “Avengers: Endgame”
While this isn’t the exact workout plan that Chris Evans followed, it is completely tailored to drive the results and look that Evans has achieved to play Captain America in the Avengers films. Kinobody has been helping people transform their bodies and lives for over a decade, and this Avengers workout will make you feel like a superhero!
The lifts in this workout will achieve the most efficient rate and quality of muscle growth. The method we will be using is a form of specialization that will hit every muscle group directly at least once per week, allowing for plenty of recovery while still permitting slow and steady strength and muscle gains.
Meanwhile, the specialized muscles will be hit twice per week – once really hard and once again, but with different exercises, lighter weight and higher reps.
This is the most effective way to train the same muscle twice per week, as going really heavy and using the same exercises twice each week will cause you to quickly plateau. By using different movements and changing up the volume and intensity, you’ll keep your body progressing throughout the stages of muscle building.
In order to achieve the physique that Evans possesses, the Kinobody Avengers workout will focus on the chest and back as the specialized muscle groups to create the superhero appearance.
In terms of training styles, this routine utilizes reverse pyramid training to trigger massive strength and muscle gain. This will increase muscle fiber size and add solid muscle to your physique to form the foundation of the Captain America body. We’ll also use a combination of rest-pause training and Kino rep training to trigger volume-based growth. This will train your muscles to hold more fluid and glycogen so they’re full and rounded. The mix of reverse pyramid, rest-pause, and Kino Rep training styles will create the core of the complete superhero physique.
Kinobody’s Superhero Bulking Program will show you the fundamentals of both reverse pyramid and rest-pause training. The coursework also demonstrates how to progress correctly; how to customize your training to develop specific muscle groups and body parts; and how to melt fat through our proven dietary strategy. Diet is an integral part of any body transformation, which is why nutrition is at the forefront of the Superhero Bulking Program. Kinobody courses helps people optimize their diets for muscle growth and fat burning.
Chris Evans’ “Avengers: Endgame” Workout Schedule
Monday: Full Upper Body Workout
Floor Press: 2 sets x 4-6, 6-8 (reverse pyramid training)
Incline Barbell Press: 6-8, 8-10, 10-12 (reverse pyramid training)
Sternum Pullups: 3 sets of 6-10 reps
Cable Curl: 4 sets of 8-12 (Kino rep training)
Bayesian Rope Curl: 4 sets of 8-12 (Kino rep training)
Machine Lateral Raises: 1 set x 12-15 + 3 sets x 5-6 reps (rest-pause training)
Wednesday: Lower Body and Abs
• Squats or Bulgarian Split Squats 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Leg Extensions: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
• Calf Raises: 3 sets x 10-15 reps (straight sets)
• Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
• Ab Wheel Rollouts: 3 sets x 10-15 reps (straight sets)
Friday: Back and Shoulder Emphasis
• Weighted Pullups*: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Bent-Over Dumbbell Rows: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Incline Dumbbell Flyes: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)
*The Kino Belt is the most durable and effective belt available on the market. It will reshape your upper body.
While three days of training per week is contrary to what many conventional training programs recommend, it is the most effective way to pile on muscle as efficiently as possible. Especially since you’ll be looking to add weight to the bar with each workout, your body needs plenty of time to recover. Don’t forget – your body repairs and grows stronger when you’re resting, not when you’re in the gym.
Learn more about reverse pyramid training, rest-pause training and Kino rep training with this Kinobody video.
The Avengers Workout Notes
With Evans’ Avengers: Endgame workout, you will experience muscle growth at the most efficient level and in all the right places. Because of the intense nature of the routine and the goal of building tons of hard, dense muscle, recovery is always a key component.
To not only aid recovery, but also get the most out of every single workout, try the Superhero Stack. Including Kino Octane Organic Pre-Workout, Kino Aminos (key amino acids to support muscle growth and improve training capacity), and our Kino Gains formula (containing creatine and carnitine to boost muscle growth and increase recovery), this stack will have you performing and recovering at the next level.
While this routine focuses on the chest and back specialization, the Superhero Bulking Program outlines this and several other muscle groups that can be specialized to build up any lagging areas to create the ultimate superhero physique. The program also outlines all the keys to nutrition and the lifestyle changes necessary to achieve your dream body.
Follow this plan and the only thing you’ll need for a full Captain America transformation is the shield.