Chris Evans (Captain America)

Unleash your inner superhero with the Chris Evans (Captain America) workout program! Over 16 weeks, this 5-day-a-week regimen combines strength and conditioning exercises designed to sculpt your physique and boost your performance. Targeting both upper and lower body, you'll engage in a variety of barbell, dumbbell, and bodyweight movements, ensuring a comprehensive workout that builds muscle and endurance. Perfect for those with a garage gym setup, this program will have you feeling powerful and ready to take on any challenge!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Deadlift (Barbell)

Jump Squat

Box Jump

Lying Leg Curl

Calf Raise (Leg Press)

Lower Body

Military Press (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Assisted)

Z Press

Push Up

Single Arm Row (Dumbbell)

Upper body

Plank

Abs/Arms

Leg Press (45 Degrees)

Lunge (Bodyweight)

Chest Supported Row (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Dip (Assisted)

Upper Body

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