This article and program template is actually long overdue. I can’t believe that after all this time and all these articles I haven’t done a single template inspired by Hollywood veteran Chris Evans. He’s an absolute unit in the industry. Playing multiple superheroes from several different properties, as well as dominating the RomCom and Romantic genre for almost a decade, he’s definitely earned some legend status. Weighing in at about 6ft and 190-195lbs, he’s one of those actors who’s always in shape and constantly adapting to meet the requirements of his role. In this article, we’ll take a look at his training and preparation for the role of Captain America in the MCU, a role which he has come to completely own over the past decade.
The Man Behind The Shield
Chris Evans was no stranger to fitness or aesthetics when he landed role of Captain America. He’d already gone shirtless countless times in RomComs, action flicks, and everything in between before taking up the iconic shield in 2011. However, playing Steve Rogers was different. It wasn’t enough to just be lean and athletic like he’d been for the role of The Human Torch, he had a story to sell. Evans had two completely different trainers for the BMCU (before MCU) and MCU eras of his career. It’s not 100% clear whether or not Marvel actually has some conclave of vetted trainers that they recommend for their actors, or these actors just have their own favorite trainers. Whereas DC/WB has seemingly relied solely on Mark Twight and his elite Gym Jones for their superstars, it’s a known fact that guys like Charlie Cox, Michael B. Jordan, and Chris Hemsworth personally chose their trainers to meet their goals for the MCU and any other role they might need to level up for.
Regardless, the difference and training methodologies, philosophies and approaches for Evans is glaring. In the BMCU era of his career (Human Torch was owned by Fox) he had a trainer that really just relied on quick fixes. He would only focus on certain areas of Evans’ physique to give him a V-Taper that really wowed people in the Hollywood lighting and angles. But as early as 2010 Evans recruited a new trainer that started putting him through workouts that were absolutely brutal. I say 2010 in spite of what other articles may say because just like the difference in methods were glaring, the same goes for his results. In 2010 I saw Evans star in an action flick that was awesome (at the time) and that motivated an adolescent me like nothing before. It wasn’t just the action, though. Evans’ physique was noticeably different from any other condition he was in before. He was lean but he looked a lot more athletic and gained a little more size. So how’d he do it?
The Upgrade
For his role as Steve Rogers, it seems Evans had to do a lot more of his own stunts and really sell the action star thing. This may be why he took on a few more action roles in the years leading up to it. And why his last role before the MCU was a lot more physical. As I stated earlier, Evans had a narrative to sell. Skinny kid from 1930s-40s Brooklyn that never stood a chance but had that American Spirit of perseverance. Trying and failing countless times to serve his country until the precursor to SHIELD took a chance on him. With a combination of a Super Soldier Serum, potentiated by gamma radiation, he would be transformed into the American Ideal of the WW2 Era - Captain America. That three and half minute scene would become iconic, with an improvised “chest caress” by Agent Carter to really drive home how godlike Rogers had become. Chris had to sell that transformation. It wasn’t enough to come out looking “otter mode” per se. Or only highlighting certain areas of physique. He had to emerge an absolute unit with overall athleticism and size to kick nazi ass from here to Wakanda (in the comics, at least). The scene that came directly after would drive home what this newfound body could do as he had to chase down a nazi spy, barefoot, through the streets of NY, with a little tactical freerunning thrown in. By now you get what I mean when I say he had a story to sell. This is why he had a new trainer, who focused on two muscle groups per session with excruciating meticulousness. That trainer is Simon Waterson and he’s a force to be reckoned with when it comes to celebrities. Another notable physique he’s responsible for is Daniel Craig’s. To elicit these results he seems to rely on methods similar to functional bodybuilding, which is not to be confused with powerbuilding. Whereas in powerbuilding, we are focusing on building strength/power, as well as an aesthetic physique, functional bodybuilding has a broader application. In this case Waterson had Evans doing everything from circuits, to plyometrics, to pure bodybuilding. It was brutal.
In the template below, I’ve simplified things a bit. I know that unlike Chris Evans, you don’t have the time or money to dedicate to something as religious as that training regime. The good news is you don’t need it. This is a 4 day template (2days on/1day off/2days on/weekend rest) that can be modified into a 3 day template. Instead of two hours you’ll find yourself spending, on average, a little over an hour per session. The Strength/Power days are straight sets while the Hypertrophy days are done as circuits.
Chris Evans PHUL Template
Upper Body Power
Lower Power
Upper Hypertrophy Circuit (3-4 Rounds)
Finishers (Superset)
Lower Hypertrophy Circuit (3-4 Rounds)
Finishers (Straight or Supersets)
Conclusion
What more is there to say about Chris Evans, really? Outside of acting he seems like a really great guy whose work ethic paid off in a big way, his training is just a microcosm of that. It seems like he’s kind’ve flown under the radar fitness-wise compared to his fellow Chrises who had more dramatic transformations such as Chris Pratt, who did a complete 180 and got shredded and stayed committed to this day. Or Chris Hemsworth, who himself is an absolute unit with a 6’3” 200lb physique true to that of an Asgardian. With that being said, I’ll leave you with two things to consider. The lighter point is to obviously take this template and customize, make it your own, pace yourself, etc. The same rule of thumb for every PrymaFit template. But the heavier point is this: don’t compare yourself to others. This is something I’ll expound on in the very near future with an whole article. But just look at this example. You’ve got three superstars named Chris. Everyone’s watching, scrutinizing either. Not only do they share our real universe, they share the MCU. They carry their own franchises and teams, as well as projects outside of the MCU. They may joke around with comparisons but make no mistake, they are secure in who they are. Chris Evans knows he doesn’t have the genetics to ever be 6’3” and over 200lbs lean. He knows that extra weight wouldn’t look right on him. While he has the stronger chest, Hemsworth has the stronger arms. Then you’ve got Chris Pratt. He was well over 200lbs at 6’2” and when he made his transformation he didn’t try to stay 200lbs and over. He didn’t ask for Hemsworth’s arm program, or Evans’ functional bodybuilding. He did his own thing. In the age of YouTube and Instagram Fitness when these “models” and “athletes” are not even being real with themselves, be real with yourself. It’s your progress, your journey, your body - own it. And with that, I’m off to finish the rest of this Endgame Workout Series. Don’t forget to subscribe, and share if you’d like. Stay Prymal, King Kalos Further Reading Functional Bodybuilding More Functional Bodybuilding Why Chris Evans is Awesome Simon Waterson
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
CategoriesAll Bodyweight Calisthenics Cardio Celeb Workouts Dumbbells HIIT Martial Arts Metabolic Conditioning Powerbuilding Resistance Bands Shredding Superheroes Suspension Training Weighted Calisthenics Workouts |