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Chris Evans Workout Routine Guide

Chris Evans Workout Routine Guide19 Mar. 2018
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This a full, step-by-step

This a full, step-by-step guide for Chris Evan's workout routine.  Brandon breaks down each individual exercise, rep, movement, day and body part that Evans does, in order to give you the full look into Superhero Jacked’s researched routine.  Check out the full routine, and download the free PDF by using the links below.

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Comments (25)
Kevin Samuel

I'm just waiting for that superhero serum to hit the market


Thankyou for this

Sakata Samig

How long should I rest between each sets? I usually do 2 mins rest after each set.

Eowyn's Pride

(This might be a stupid question but...would the same routine work for girls, or would there be some slight modifications?) Go Team Cap!??

Superhero Jacked

Thank you all for the support! Videos go up every Monday(men workout routine), Wednesday (food challenge) and Saturday(female workout routine)!

Mike Zurawski

Great video. I like how descriptive it is. It helps. Starting Monday. This is 5 days? Also where do abs fit into this? I'll be starting slow because I'm also dieting and I don't know if I will have the calories and protein to properly feed everything. I'll have to figure that out. Lastly, I've been challenging myself to do 75 pushups a day for 30 days. Still about 25 days left. Will this mess up the routine?

Angus Gibson

Oooooobviously you don't do this going from completely sedentary, scrawny lifestyle. Looks like I need to work up to this.


Did you train everyday?
(Also does workout make you bigger overall?)

Jack Boisseau

This looks like a killer workout but is it smart to do this like a "bro split"? I mean if this is what Evans did I guess it works but should I do bicep and back all in one day or just do each muscle group once a week? I just thought it was bad to workout this way.

Scott Wilson

Anyone know what the hiit training is that he does ? , and is it okay to do it after every weight session though the week to build muscle but loose fat? Or should the hitt be done like 3x a week or something ? Cheers.

Jeb _332

Can I do regular bench instead of dumbbell bench or is there a specific reason you chose dumbbell bench

StepBro Suspect

It starts at 1:40

Mallikarjun Meesala

Bro i am 13 years and i weigh about 180 pounds and my height is 167 cm. I know its a lot. What diet should i take to achieve it. Please reply me

Jo Tobin


Tyler Roberts


DPTJ 1985

No ab workout

Marc Santini

I love this workout I started last week shoulders are still burning, why both types of shrugs tho? Do they do something different.

Its Aquaax

How many sets x reps for the cable Flyes?

Brady Gilmore

Is the article the for real Chris Evans workout? Is it what Chris Evans did to look like how he did in the movies and everything or did you guys come up with it and make the routine?

Ramiro Maltos

I found this workout on your website, I'm trying to figure out the weight I should use for these workouts? Like, how much weight do I use?

Justin Shiloh

Hi guys! Friendly neighborhood Spider-Man workout guy starting this routine. Quick question, should there be rest days in between each day? I really liked the Tom Holland one because it broke down what to do on what day! Thanks guys

Brady Gilmore

Please reply back


I tried this routine these past two weeks and like it, but I feel like I'm losing mass. For the past 6 months I've been doing the Jeremy Renner routine and feel that routine gives me more mass, mostly in my arms so I feel like I'm doing something wrong with this routine

Jo Tobin


Mason Ruacho

No abs?