Below is a 12 week workout program inspired by Chris Evans’ physique to help you build a similar body as his portrayal of Captain America (post Steve Rogers). It is important to note that this isn’t Chris Evans’ actual workout program. However, it was designed with careful attention to detail based on information we have on how Chris Evans trains and how his trainer, Simon Waterson, trains his clients. The program is a 4 day upper/lower workout program that utilizes a lower rep range, so you can perform the exercises with a heavier weight selection. Both upper/lower days include a mix of heavy compound movements with additional accessory movements – most of which focus on bodyweight resistance. There is an optional 5th day for those of you who may want to perform some direct isolation work for the arms and abs. Otherwise, both are targeted indirectly during each workout through compound exercises. In terms of rest periods, on the lower rep sets you should rest for 2-3 minutes between sets and exercises. For the higher rep ranges, rest for 60-90 seconds between sets and exercises. On your off days focus on working on your mobility. Yoga, general stretching, mobility flows, and SMR are great options here. Chris Evans didn’t perform a whole lot of cardio while preparing for this role. But if you feel as though you need some additional cardio, feel free to perform some on your active recovery days.