Wednesday – Legs

• Leg Press – 4 sets, 25, 20, 18, 16 reps (Last set is a drop set)
• Smith Machine Lunge – 4 sets, 8 reps per leg
• Lying Leg Curl – 4 sets, 12, 10, 8, 6 reps
• Standing Calf Raise – 6 sets, 12 reps (Last set is a drop set)

Thursday – Arms

• Alternating Dumbbell Curl – 5 sets, 12, 10, 8, 6, 4 reps
• Preacher Machine Curl – 6 sets, 12, 10, 8, 6, 21, 21 reps
• Cable Triceps Extension – 5 sets, 12, 10, 8, 6, 20 reps
• Overhead Cable Extension – 4 sets, 12, 10, 8, 20 reps
• One arm Reverse grip Tricep Extension – 2 sets, 10 reps

Friday – Back

• Wide Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps
• Close Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps
• One arm Seated Row Machine – 4 sets, 10 reps
• Back Extension – 4 sets, 15, 15, 12, 12 reps

Saturday – Workouts for cardiovascular health and abdominals (core) like circuit training, etc.

Sunday – Rest

Chris Evans Diet Plan

In order to maintain his weight (200 pounds) and muscles, Chris Evans ate lots of nuts, protein (in the form of vegetarian and non-vegetarian food) and other food items.

Evans had this daily diet plan, which is as –

• Breakfast – A porridge bowl along with dark berries and walnuts
• Morning snack – Whey protein shake and 5 gm of BCAA
• Pre-workout snack – Apple and almonds
• Post-workout snack – Whey protein shake  and 5 gm of BCAA
• After 20 minutes – Chicken salad and brown rice
• Afternoon snack – Low carbohydrate whey protein shake
• Dinner – Lean proteins like fish, chicken or beef, with veggies

Chris Evans succeeded in gaining muscle mass without any increase in his body fat deposits as he frequently consumed low carbohydrate protein shakes between his daily meals. His snacks did not consist of any junk food item as he ate fruits and nuts for snacks. He incorporated BCAA or Branched Chain Amino Acid supplements in his diet plan so that the muscle breakdown is minimized. BCAA also helps in growth of muscles. He took glutamine supplements during every meal so that his muscles are not burned by his body for energy. Apart from these, he had omega 3, 6 and 9 fatty acids in order to make his body capable of fighting the harmful radicals.