How To Get a Body Like Chris Evans

Chris Evans is Captain America and for a good reason. He plays his character fantastically, and the reason is his physique. He has, according to many, the ideal male physique. He isn’t skinny and neither overly muscular, just right.

So how do you get muscles like Chris Evans?

Before we tell you how to do Chris Evans’s workout routine, let’s understand a few things first.


 You must lose fat first. No matter how much muscle you have, if you do not lose that fat, it won’t be impressive.

If you are skinny, start focusing on building muscle and then lose the fat.

If you are heavy, lose the fat first and then focus on building muscle.


Being lean is important, but it is not everything. You won’t look like Chris Evans or build a decent physique until you build your solid muscle base. Base means a strong muscle foundation.

If you only focus on losing fat and do not have any muscle, you won’t have anything under the fat to show off. You will just end up looking smaller.

It will most probably take a few years before you can look like Chris Evans. As a beginner, in the first year, you can typically gain till 25 pounds of lean muscle. Only after that, you should decide to start cutting fat.


The workout of Chris Evans focuses on building the elusive V-taper, a shape where your back tapers down into your waist and forms a V shape. This the most impressive physical shape a man can get.


NOTE: This workout is primarily to gain muscle. If you want to lose fat, then you should first focus on that before you do this workout.


  •     Lat pull down – 3 sets of 8-10 reps
  •     Weighted pull-ups – 4 sets of 4-6 reps
  •     Cable crunches – 3 to 4 sets of 10-12 reps
  •     Seated cable row – 3 sets of 6-8 reps
  •     1 arm dumbbell row – 2 sets 4-6 reps


  •     Cable crossover – 2 sets of 10-12 reps
  •     Incline press – 4 sets of 4-6 reps
  •     Face pulls – 3-4 sets of 8-10 reps
  •     Dumbbell bench press – 3 sets of 8 reps


  • Rest – Stretch – Do a little soft tissue work – 30 minutes cardio(optional)


  •     Hyperextension – 3 sets of 10-12 reps
  •     Deadlift – 3 sets of 4-6 reps