Chris Evans (Captain America)
Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 12 reps |
| 2 | Deadlift (Barbell) | 4 | 8 reps |
| 3 | Jump Squat | 2 | 12 reps |
| 4 | Box Jump | 2 | 12 reps |
| 5 | Lying Leg Curl | 4 | 8 reps |
| 6 | Calf Raise (Leg Press) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 12 reps |
| 2 | Bench Press (Barbell) | 4 | 12 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 4 | Pull-Up (Assisted) | 4 | 8 reps |
| 5 | Z Press | 3 | 12 reps |
| 6 | Push Up | 4 | 8 reps |
| 7 | Single Arm Row (Dumbbell) | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 3 | 0.5 min |
| Superset | |||
| 2A | Cable Crunch | 3 | 15 reps |
| 2B | Hanging Knee Raise | 3 | 15 reps |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 4 | 8 reps |
| 3B | French Press | 4 | 12 reps |
| Superset | |||
| 4A | Hammer Curl | 4 | 10 reps |
| 4B | Tricep Rope Push Down (Cable) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps |
| 2 | Squat (Barbell) | 4 | 12 reps |
| 3 | Leg Press (45 Degrees) | 4 | 12 reps |
| 4 | Lying Leg Curl | 4 | 8 reps |
| 5 | Lunge (Bodyweight) | 2 | 15 reps |
| 6 | Calf Raise (Leg Press) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 4 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 3 | Bench Press (Barbell) | 4 | 8 reps |
| 4 | One Arm Lateral Raise (Dumbbell) | 3 | 15 reps |
| 5 | Single Arm Row (Dumbbell) | 4 | 8 reps |
| 6 | Dip (Assisted) | 4 | 15 reps |
| 7 | Pull-Up (Assisted) | 4 | 8 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chris Evans (Captain America) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chris Evans (Captain America) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chris Evans (Captain America) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
