Superhero Workout and Diet #3 – Captain America

Welcome to America

When you think of The Avengers Captain America will always come to the front of your mind. Chris Evans portrays a bulky, chiseled and aesthetically perfect Captain America in this series. The idea behind the workout for Captain America is much more simple than most would think. This workout will focus primarily on upper body.

Captain America, Superhero Workout and Diet #3
Captain America

The Fasting Place version of the Captain America workout will be focused on the Chest with a little shoulder work. This upper body shredder is in opposition to the counterpart of the “Chris Battle”, Chris Hemsworth as Thor. The Thor workout is also upper body but focusing primarily on the back and shoulders. We have adapted a time saving classic workout mixed with the optimization of Chris Evans’ idea of a good workout.

It is no secret that Chris Evans isn’t a huge fan of the gym. You may be thinking but how when he looks like he does? The answer is pretty simple actually.

  • Make the time put in count
  • Follow a strict diet
  • Pump up the weight!

Again these points are no big secret, it is just following the elements to a “T” that is the hard part. Chris Evans also used intermittent fasting as well as short and long term fasting for his role as Captain America. We have adapted his diet and fasting routine to optimize results with this chest explosion of a workout.

If you’re wanting to get a new shirt wardrobe, then this is the workout for you. In this article you find the workout you are needing to get a buff chest…fast. We will go over some simple items to know before starting as well. Discussion of a couple supplements to boost your results. Last but not least we will throw in a great fasting regimen that will accompany this workout, optimizing every inch of success.

What to Expect in the Workout

This workout is intended to bulk up the chest and shoulders. I am not excluding women at all from this workout but it is targeted more at a Man’s “idea” of a great physique. To each their own, we are just happy to give the tools to get shredded. This workout will take a little over an hour if followed exactly how we lay it out.

We are completely fine with switching up any part of this workout as long as the core exercises are followed. We are big fans of adapting the workout to your specific needs, once you have found what works of course. If you have read any of the other Superhero and Workout Diet series we discuss the Binary 4:3. We will be using the Binary 4:3 for this Captain America workout as well. This will allow great rest days in between without burning out.

  • Below is a brief description of what the Binary 4:3 is. I will be referring to this term in the workouts below. You can click the link below to see more details if you want, just scroll down til you see the Hulk in the post.

The Binary 4:3

  1. Focus on 4 exercises dedicated to the desired physique
  2. Arm workout
  3. Ab workout
  4. Cardio

Helmet: check – Shield: check

When you are short on time, money and metabolism it may seem like there is no way in hell of getting back into shape or to look like a superhero. I am here to tell you that you are wrong…very wrong. With a strong will, steady workout routine and a couple hacks, this is achievable for ANYONE.

Captain America, Superhero workout and diet, Chris Evans
Captain America

So…if you want a fast way to a superhero body, here are the questions to ask yourself.

  • Why? What reason drives you to want to resemble said superhero?
  • Who are you wanting to resemble in the realm of heroes? (the fun part)
  • How much time are you willing to dedicate to this?
  • Are you willing to sacrifice for the Superhero Workout and Diet? (obviously this is rhetorical)

And finally, do you want getting that physique in half the time it would normally take?

This post may be for you then, because that is what this Superhero Workout and Diet series is all about!

Stand at Attention Soldier

You can resemble the superhero of you dreams, but let’s use our head just a bit. So, you want to look like Dwayne Johnson you will at least need to be 6’5″ and have a slight genetic relation to a bear. This workout will indeed work for anyone looking to change there physique, just note that results will vary – nonetheless with this workout will produce all “good variances!”

Soldier Salute, chris evans, superhero workout and diet
soldier salute

Captain America – Workout Overview

The Captain America workout will focus on two separate workout days. These days will each utilize the binary 4:3 program. These two days are more than enough for a weeks worth of workouts. I personally like working out four days a week when doing something total body. But when it comes to getting specific on building a niche physique it may require a couple extra days of rest. If nothing else just use some off days for cardio.

We have broken down 8 workouts into the two days for a complete upper body workout…of course mixed with the essentials. Feel free to break these exercises down after trying them and mix and match after a few weeks.

When Chris Evans was training for Captain America he actually only did 2 sets and 5 reps of everything. This isn’t a bad idea if you are going extremely heavy on the weights. It also helps if you are a freak in the genetics department. Chris didn’t like spending too much time in the gym, so he adapted the work outs to get the results he desired. With the right trainer, supplements and genes – he made this work. Being realistic and know that most of us don’t have any of these, we have made the workout more…”everyone” friendly.

Day 1 – Hybrid 4:3: Some Legs Mixed in

The first day has a mix of working the shoulders, chest and legs. Day 1 is a day to get the ball rolling. The workout is very straight forward. Make sure to stick with the reps that go along with the exercise. The idea is to build muscle mass and in order to do that the weight must be heavier than normal. So if you can easily do more than the suggested reps, add some iron!

Chest and Legs (Using variation of the Binary 4:3)

  1. Standing Military Press – 4 sets x 8-6
  2. Incline Dumbbell Bench – 4 sets x 8-10
  3. Kettlebell Thrusters – 4 sets x 8
  4. Wide Grip Bench Press – 4 sets x 8

And then follow the core workout with the daily routine below (the 3)

  1. ab workout – 100 – 300 reps (any way to get the reps in)
  2. Arm Workout – Any arm workout you see fit
  3. Cardio – Treadmill for 2 miles or 15-20 min

Feel free to click on any of the above workouts to see them in action. We will give some brief important notes pertaining to the exercises below.

Captain America, Superhero workout and diet, Chris Evans
Chris Evans posing

Standing Military Press
This is called a military press because you are supposed to be standing “at attention”. Keep your feet together under your shoulders. This will feel a little awkward because naturally a person stands a little wider than their frame. Keep your head straight, you should have to tilt your head out of the way in order to properly press the weight for a rep.

Incline Dumbbell Press
Set your incline bench to at least a 45 degree incline, feel free to move one below if you would like. The idea behind the incline press for this specific workout is to explode at the right time. Take the dumbbells down under control and explode up to the top. Pretty common sense stuff, just want to be on the same page.

Kettlebell Thrusters
We like kettlebell workouts here at The Fasting Place. They are unique and really work the entire body. Standing in an upright postion place a kettlebell in each hand. Have the bell facing the back, hold them like you would be squating. You are going to squat under control and then explode up, pressing the kettlebells above your head (much like a military press).

Wide Grip Bench
Using a bench press place your hands slightly wider than you normally would. Feel free ot widen them out a bit if you want. We do have flys in the next workout, so it isn’t necessary to get too wide.

This Day 1 workout is killer and one of our favorites to do. This is a great workout to throw into any routine you are currently doing. On to Day 2.

Day 2 – Chest, Chest and More Chest

A much more “chest” focused day. Remember to have at least one rest day between these two days. I would suggest even two rest days between. This workout will have you feeling swollen…no really your chest will feel like it is going to explode. Like a good explode.

All things Chest (Using variation of the Binary 4:3)

  1. Close Grip Bench – 4 sets x 8
  2. Decline Press – 4 sets x 8
  3. Incline Push Up – 4 sets x 10-20
  4. Dumbbell Incline Fly – 4 sets x 6

And then follow the core workout with the daily routine below (the 3)

  1. ab workout – 100 – 300 reps (any way to get the reps in)
  2. Arm Workout – Any arm workout you see fit
  3. Cardio – Anything other than treadmill for 2 miles or 15-20 min

Feel free to click on any of the above workouts to see them in action. We will give some brief important notes pertaining to the exercises below.

Captain America, Superhero workout and diet, Chris Evans
Chris Evans

Close Grip Bench
Bring your hand in tight. You should have to consciously turn your elbows in to do this exercise right. This workout will require you to go a little lighter more than likely on weight. Close grip bench will target your inner chest and also will start your triceps on fire if done correctly.

Decline Press
This is a great workout and unique at the same time. Using a declined bench roll the bench into a squat rack and adjust accordingly for a nice decline press. If you don’t have access to this equipment just do regular flat bench press or mix it up with dumbbells.

Incline Push Up
Find a box or a bench in the gym. Simply do push ups on an incline. We have 10-20 because everyone will be a bit different with these. Just make sure to feel a little burn.

Incline Dumbbell Fly
Use about half the weight you would normally use for incline dumbbell press. Slightly bend your elbows, slowly widen out to make your arms parallel with your chest. Don’t do heavy weight or many reps with these. Injury can occur easily with these guys. If this scares you, just use a pec deck.

There you have it. The tools for the chest of your dreams. You will be buying bulk XL t shirts in no time. This is only part of the equation. Having a strict diet and a fasting regimen is a must with this workout. You will see results no matter what, but with some dieting and fasting – optimization will occur!

Food for a Captain

If you are looking to upgrade this workout then sticking with a diet and fasting regimen will help you get to the promise land. This diet is specifically for those ready to bulk up. If you are needing to lose a little unwanted fat…then obvisously tone it down a bit.

  • This diet can be achieved with some simple principles in mind.
  • Eat protein, and a lot of it
  • Eat every meal of the day (again add protein)
  • In between meals add in a protein shake or supplement
  • For dinner bulk up and eat chicken, and even more protein

Pretty easy to see the repeating theme. Protein, protein and more protein. If you have the bulk and could afford to shed some pounds stick with a more keto friendly approach and try intermittent fasting.

Intermittently Fasting with Keto

If you are looking to get the chiseled chest look and want to get there faster, stick with intermittent fasting. Don’t eat until 2 pm everyday. Feel free to make this a more protein targeted keto diet. This will help tremendously and you will see results almost instantly. Check out some key points of the keto diet by clicking!

Captain Summary – Is this for you?

Certainly this is for you! This work out is the “good ol American” workout. The simple workout can almost be done anywhere. This workout is easy to follow and easy to track progress. And truth be told, probably one of the more fun workouts for the results you gain.

If you have any insights, questions or adaptations to any of the above, we would love to hear about it!

Thanks for reading and have a pleasantly uncomfortable day


Nic Chiri





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  1. Matt's Mom

    My son was in great shape until he had to get rotator cuff surgery.  It has cost him about 9 months now of not being able to be active and do things to help him stay fit.  He has 2 more months according to the doctor and then, he is “good for life.”  That being said, I am going to bookmark this site as these exercises will be a great way for him to get back into it from home.  Great work out!  and for just the areas he needs!

    • Nic

      Thanks for the read!

      I appreciate the positive vibes.

      I am sorry to hear about your son and his rotator cuff issues, that is a bummer. My little brother has the same problem and he is only 20 years old. Working out is part of getting the shoulders back into shape, but the dieting will help more than you think as well.

      Being fit and healthy is a great way to get back to the “norm” after an injury. Especially one of your sons nature. Good luck to you and your son. Thanks again for the kind words.



  2. Evald

    Hey Nic,

    this is a great work out plan! And it includes some of my most favorite excercises, such as bench press, dumbbell bench, incline push ups and dumbbell incline fly Chest day is my favourite day, it’s so much fun! I also love to include diamond push ups and dips into my workout. However I stopped doing cardio as I tend to burn a lot of muscle mass. I see much better muscle growth results when I stopped doing it, but I ocasionally do jogging onces in few weeks in the park 🙂 Is there a way to do cardio without burning much of the muscle mass? And back to the dips- I’ve heard that it isn’t very good excercise as it puts big pressure on the shoulders and can lead to some serious should injury later down the road. I do them properly though and I like them, so it is something that I shoudl worry about? All in all, thans for the great article, I truly enjoyed reading it and learning something new! I will for definitely try this workout next weak! Have a great day 😉

    • Nic

      Thanks for the commments,

      Yes this workout is an easy one to jump into. It has all of the traditional elements to a workout. As far as doing cardio and keeping muscle mass on, that is a tough one. I would suggest a Keto diet that is high in fat, and cutting back on the cardio a bit and focusing more on weight training. Taking a supplement would be a great idea also to keep the pounds on.

      As far as dips go, they area touchy workout. Keeping with good form and not adding weight at all is what I suggest. Doing the reps under control and not too many. 

      Thanks again for the interaction.



  3. Florence

    Very interesting way to look at exercise, I am a lady who is looking for something to make working out for weight loss fun and consistent,my main challenge is sustaining the interest beyond a couple of weeks before everything becomes routine and boring for me.

    I am interested in finding out how I can incorporate intermittent fasting into my workout as it seems to be an important part of maintaining healthy weight. What time of fasting would you recommend for general weight loss? The long 24hr fasting or would a shorter 8 hour work?

    Will you also do a workout plan using a lady superhero? That would be exciting , Looking forward

    • Nic


      Thanks for stopping by. I am super pumped you are looking for a unique mix of fasting and a good workout…you’re in luck!

      I have posted a Superhero Workout and Diet for Wonder Woman played by Gal Gadot! This goes in great detail with a workout that will keep you on your toes every day! THe diet is also on there with some great tips and pointers with some great fasting advice from The Fasting Place. Please check it out and let me know if you have any questions!

      Thanks again for the kind word, I hope this new workout will help you out!

  4. Debbie


    This site caught my attention because I am doing the intermittent fasting.  My eating time frame is 1:00 to 8:00.  I find this schedule very easy to maintain.  I do include protein with every meal. Being hungry is no longer an issue.   Being a woman, the exercise routines were a bit intense, but I can certainly adopt to my particular situation.  

    Thanks for the information,


    • Nic


      Thanks for stopping by! 

      And yes this workout is a little intense but you can always adapt anything to fit your needs.

      Here is a link geared toward women, I posted this a few weeks ago. Let me know what you think?!

  5. Ann

    Interesting article my nephew is looking to up his game in terms of getting a better looking physique. For  ‘the ladies’ he tells me. He’s 19, so is this training suitable for a 19 year old wanting to look like a Superhero? Can you direct me to a suitable routine for women over 50 please?

    • Nic

      Well Ann,

      I am glad you are looking our for your nephews romantic game. Pretty funny –

      Yes this workout would be perfect for a 19 year old male. Probably couldn’t be a better specimen than that, it will work great for him.

      As far as a workout for you, that is truly up to you. Age is just a number and anyone can do any workout they want. Here is a link to a Superhero Workout and Diet I posted a few weeks ago geared toward women! Enjoy and let me know if you have any more questions!

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