Primary Goal: Increase Overall Fitness
Workout Type: Push/Pull
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
Push
Clean and Press
Squats
Decline Push-ups
Pull
Wide Grip Pull-ups
Straight Leg Dead Lifts
Bicep Curls
In the movie, "Captain America The First Avenger," actor Chris Evans plays the character of Steve Rogers, a 98 pound weakling that is transformed into bodybuilder sized Olympic level athlete. In the comics, Steve Rogers is transformed by a fictional scientific process involving some kind of chemical formula and some sort of radiation.
Although Chris Evans wasn't transformed by such extreme methods, his transformation is still quite impressive. It seems as though that throughout his career, Chris Evans has been slowly beefing up. He started out fairly skinny, but after years of different action movies he moved up to a more buff, but not huge look.
Now, after having settled into his regular athletic type size it was time to lose it all only to slingshot back and gain more muscle weight than ever before. In order to portray a very skinny 98 pound weakling Chris lost a lot of weight but the rest of the work was done by the C.G.I. folks to make him look even skinnier and shorter.
Based on the interviews I’ve read and seen I would say that the second part of the change was even more daunting than the first. In the comics Captain America stands 6’2” and weighs in at a muscular 240lbs. Chris Evans is regularly about 6 feet tall and weighs somewhere around 170lbs.
Now I’m not sure of Chris’ final weight for the film but it looks to me like he wasn’t quite 240 but definitely looked big enough for the part. While I don't have the exact workout that Chris Evans did for his preparation, on the video is a workout that will increase your strength, flexibility, endurance and if you eat right your muscle size. Follow this workout for 4-8 weeks before switching to a new routine. Start out with 3 sets of 50% of your max reps for each exercise and add 2 reps each week.
