Chris Evans & Chris Hemsworth Avengers Age of Ultron Workout

Have you seen the new Avengers movie yet?chris hemsworth thor workout

I know that I’m definitely going to see it!

Watching the trailer, it’s hard not to notice something, and that is the impressive physiques that many of these actors have in the movie!

I was specifically impressed with the physiques of Chris Hemsworth and Chris Evans.

Right now you might be wondering:

How can I get a body like theirs?

Well luckily for you today I’ll be sharing with you a workout that you can do to get the body of an Avenger.

Let’s go ahead and dive in!

Exclusive Bonus: Download the Chris Hemsworth Thor Workout to build a muscular body like his in the Avengers movie in as little as 12 weeks.

Chris Evans Physique

Let’s talk for a second about the physique that he’s sporting in the new Avengers movie. First off it’s very similar to the one he had in the Captain America movies, which is a good thing because it shows that he stays in great physical shape year round.

Aside from his leanness, he also has a nice amount of muscle, but not too much to where he looks overly big and bulky.

He also has really good definition and size in his chest and shoulders, so his workout will really focus on hitting those 2 muscle groups hard.

Finally, he’s also got a good v-taper, which is the result of a small waistline, broad shoulders, and a wide back. If this sounds like the kind of body that you would like to have, then this is definitely going to be a great workout for you!

Chris Hemsworth Physique

Chris Hemsworth also has an amazing physique and it’s similar to Evan’s in a lot of ways. Hemsworth is both muscular and lean, while also sporting a good v-taper.

Being lean is the key to them looking great. If they both had the same amount of muscle, but were carrying more body fat, then their bodies definitely wouldn’t look as good.

By being lean, you appear more muscular than you actually are, and you also create a more dominant shoulder-to-waist ratio.

One difference from Hemsworth’s physique compared to Evan’s is that Hemsworth has more size in his leg and arm muscles. Therefore, those 2 muscle groups will be emphasized more in his workout.

Diet to Achieve an Avenger’s Physique

So what would a typical superhero diet look like? Well I can tell you right now that it doesn’t involve eating 6 meals a day or anything absurd like that. Superheroes don’t have time to eat that frequently and neither do you. Instead we’re going to skip breakfast and eat 3 large and satisfying meals during the day. A typical eating schedule might look like this:

Wake Up 8:30

1st Meal 12:30-1:30

2nd Meal 4:30-5:30

3rd Meal 8:30-9:30

You might be wondering:

What do I eat for these meals? Well if that’s the case for you, then here are some ideas:

Sample Meal #1: Chicken Salad, Apple, and Almonds

Sample Meal #2: Fish, Brown Rice, and your choice of Fruit

Sample Meal #3: Sweet Potato, Lean Meat, and a small bowl of Ice Cream

Essentially you want to have a lean protein and complex carb with every meal. You can also add in some high quality Omega 3’s and 6’s (fats) to a meal as well.


Some people will say that you shouldn’t eat carbs and fat at the same meal because the carbs will spike your insulin, and when your insulin is high, you’ll store the fat you ate at that meal.

I say that it doesn’t matter.

As long as you’re in a caloric deficit, you will not gain weight. So if you need to lose some weight focus on getting and staying in a caloric deficit instead of worrying about petty things like optimal macronutrient combinations.

Should You Build Muscle or Burn Fat First?

Obviously to get a body like an Avenger you need to be muscular and lean.

Here’s the kicker:

What should you do if you need to lose body fat and build muscle? My recommendation is to get lean first.


First off it’ll make you look more muscular. Secondly your testosterone levels will be higher, which is obviously better for building muscle.

Finally, it’s much faster to drop fat and get lean than it is to build muscle. You’ll be able to see your progress, which will help keep you motivated.

Once you’re as lean as you desire (I advise getting to around 9-10%), you can then really start to focus on the muscle-building phase. Do this by eating in a slight caloric surplus of no more than 250 calories and getting stronger in the gym.

Heck if you were making consistent gains on your lifts while you were getting lean, than you might have built some muscle along the way. But don’t get too caught up with trying to build muscle and burn fat at the same time.

Chasing 2 rabbits holes at once could make you go nowhere. Just get lean from the get go and then put all of your effort into build muscle.

There’s no such thing as a fat superhero, so we’re not going to focus on endless bulking cycles that keep us fat for the majority of the year.

avengers workout

Chris Evans Workout

Now it’s time to get into the actual Chris Evans Avengers workout itself. This workout is going to consist of 4 workouts per week, and there’s going to be 2 different workouts- A & B.

Workout A is going to consist of chest, back, and triceps. Workout B is going to consist of shoulders, legs, and biceps.

You’re simply going to alternate between workouts A and B, and you’ll complete both workout A & B twice per week. For example:

Monday: Workout A

Tuesday: Workout B

Wednesday: Off

Thursday: Workout A

Friday: Off

Saturday: Workout B

Sunday: Off

Now this may seem like a weird way to group the muscles, but I want to emphasize the chest and shoulder muscles. A good way to do this is by working them out on separate days.

This way you’ll be able to start each workout with chest or shoulders, thus allowing you to prioritize both muscle groups instead of just one.

With that out of the way, here’s the actual workout:

Workout A:

Incline Barbell Press 3 sets of 5 reps (3 min rest btw sets)

Chin-Ups 3 sets of 5 reps (3 min rest btw sets)

Pec Deck Machine 3 sets of 10 reps (60 sec rest btw sets)

Bent Over Row 3 sets of 8 reps (90 sec rest btw sets)

Tricep Rope Pushdowns 12-15 reps (45 sec rest btw sets)

Workout B:

Standing Barbell Military Press 3 sets of 5 reps (3 min rest btw sets)

Bulgarian Split Squats 3 sets of 5 reps (3 min rest btw sets)

Seated DB Lateral Raises 4 sets of 10 reps (60 sec rest btw sets)

Incline DB Curls 3 sets of 8 reps (90s sec rest btw sets)

Standing Calf Raises 3 sets of 12-15 reps (45 sec rest btw sets)

Chris Evan’s Avengers Workout Side Notes

To warm-up for this workout, I recommend that you start by doing 5 minutes on the elliptical. I like using the elliptical more than a treadmill or bike for warming-up because it does a better job of getting your entire body warmed up, not just your lower body.

Once you’re done with that, do a couple of progressive warm-up sets on the first exercise of each workout (i.e. the incline barbell press and standing barbell military press).

Doing warm-up sets on the other exercises isn’t necessary. Strength is going to be one of the main keys to building a physique like Chris Evans in the Avengers movie.

Getting stronger over time is what helps to build myofibular hypertrophy, which is that hard and dense muscle. I talk about the 2 types of hypertrophy a lot in some of my other workouts, and if you want to learn more about them then click the link directly below.

How Many Reps to Build Muscle or Burn Fat?

Finally, understand that building a great-looking body like Chris Evan’s will take some time. He has a lot of muscle, and the muscle building process is slow if you’re natural.

Also keep in mind that Evans is 33 years old so he’s had many years of training under his belt. If you’re still a teenager or young adult, realize that it’s going to take some time to achieve his level of fitness.

Don’t let that discourage you. Be consistent with this workout and you’ll get results.


-Where’s the Chris Hemsworth Thor Workout?

I’m offering the Chris Hemsworth Thor Workout as a separate bonus, which you can instantly download for free by clicking on the link or picture below.

Click Here to Instantly Download the Chris Hemsworth Thor Workout

captain america workout












-What’s the Difference between the Captain America and Thor Workout?

I feel that Chris Evans has a more defined chest and more defined shoulders than Hemsworth. Therefore, the Captain America workout will emphasize those 2 muscle groups more.

On the other hand, I feel that Hemsworth has more size in his legs and arms. So the Thor workout will focus more on building up the leg and arm muscles.

The workout you choose to do should depend on which muscle groups you need to add more size to.

-I’m a Lady, Should I Do Either of These Workouts?

The short answer to that is no, you shouldn’t. Yes I’m aware of how much of a bummer this is because I’m sure that you want to look like a heroine.

Here’s the deal:

In next week’s post I’ll be sharing with you my Black Widow workout inspired from the new Avengers movie. So stay tuned if you want to know exactly how to create that slim, tone, and feminine Hollywood actress look.

-What About Cardio?

The amount of cardio that you do will depend on which goal you’re trying to achieve first, losing fat or building muscle. If you’re trying to build muscle I recommend simply walking for 20-30 minutes 3 times a week.

Walking is a good way to help your body recover and it’s just good for your health overall so the more the better.

Now on the flip side, if you’re trying to burn some fat than I recommend doing high intensity interval training (HIIT) 2 times per week in addition to the walking recommendation.

How do you perform HIIT? Well you can check out the post below for the full details:

The Ultimate Guide for Cardio Workouts

Essentially you want to go back and forth between running at a high intensity and walking at a low intensity. Here’s what an example would look like on a treadmill:

Run at 7.5 mph for 1 minute

Walk at 3.5 mph for 2 minutes

Repeat this cycle for 15 minutes.


Once you’re done with the HIIT do you just leave? Heck no!

Once you’re done with the HIIT walk at the same pace for an additional 10 minutes before you leave the gym. Why?

Because the HIIT released free fatty acids into your bloodstream, and the slow steady state cardio will burn them off. If you just left after the HIIT the released free fatty acids would simply get reabsorbed, which is no bueno.

-Where are the Ab Workouts?

Ah yes, no superhero workout is complete without a breath-taking six-pack. With that being the case, it would definitely be silly for me not to include some type of ab workout here.

You’re going to do the ab workout twice per week at the start of your workout for that day. Why the start and not the end?

Because if you do your abs at the end of your workout you’ll already be fatigued, which means that you won’t be able to put in as much effort towards them. Here’s the actual ab workout:

Hanging Leg Raises 3 sets of 10 reps (60 sec rest btw sets)

Ab Wheel Rollouts 3 sets of 10 (60 sec rest btw sets)

Pretty simple right? You really don’t need to overkill your abs to make them look good.

Having a low body fat percentage is much more important.

Final Thoughts

There’s no doubt that Evans and Hemsworth both have amazing bodies in the new Avengers movie. They’re both lean and have the right amount of muscle in the right places.

The best part is that you can build a body similar to theirs with the right amount of dedication and time. Finally, if you enjoyed this article, be sure to share it with your friends on Facebook and Twitter.

Also leave a comment down below and let me know what you think. Do you like the Captain America physique more or Thor?

What was your favorite part of the Avengers movie? Whatever your thoughts are let me know!

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