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Prepare For Endgame With The Ultimate Avengers Workout

Learn how Chris Evans, Chris Hemsworth, and Chris Pratt got in shape for Avengers Endgame

We’ve reached the endgame and every actor in the Marvel Cinematic Universe has put in tiring efforts to bring us 22 films over the past decade. Each of the three Chrises starring in Avengers has gone through incredible transformations for their roles by working out with personal trainers. Take a look at how Chris Evans, Chris Pratt, and Chris Hemsworth all got in shape and see what you can learn from their regimens.

Chris Evans Captain America Workout

Captain America training in Avengers
Captain America training in Avengers. Marvel Studios

To prepare for his role as The First Avenger, Chris Evans worked out with personal trainer, Simon Waterson. Captain America had to look believably like a man who had taken a super soldier serum, so this meant focusing on weight training to build muscle. It was a grueling process, which Evans says made him sick.

“I’ve always liked going to the gym, but these weren’t normal gym sessions. I was puking at the gym. They were brutal, absolutely brutal.”

Chris Evans
Chris Evans and Hayley Atwell in Captain America: The First Avenger
Chris Evans and Hayley Atwell Captain America: The First Avenger. Marvel Studios

Evans and Waterson worked on chest and back muscles for two hours straight, then cooled down with core and ab exercises. They’d work out Monday through Friday, focusing on different parts of the body, then rest on Saturday. If Evans needed additional work on a particular area, Sunday would be an extra workout day.

Chris Evans Captain America Workout
Chris Evans Captain America Workout

To work on his agility, Evans also incorporates some gymnastics and plyometrics into his routine. In order to avoid losing the weight he piles on, Evans abstains from cardio and instead does circuit workouts.

Chris Hemsworth Thor Workout

Chris Hemsworth training with Luke Zocchi
Chris Hemsworth training with Luke Zocchi. Photo courtesy of 9Coach

To play the Asgardian God of Thunder, Chris Hemsworth worked out with personal trainer Luke Zocchi. Because Thor’s costume places heavy emphasis on his arms, Hemsworth had to do exercises that made them look bigger. According to Zocchi, they train for one hour, six days a week. Usually, they will do four sets of each exercise with 8-12 reps.

“The way I normally train vs. training for ‘Thor’ are two different things, because ‘Thor’ is purely about putting muscle on and getting big to look a certain way, whereas I normally train in a functional, quicker way, where you’re doing full-body exercises instead of just isolating specific body parts.”

Chris Hemsworth
Chris Hemsworth workout in Thor Ragnarok
Chris Hemsworth Thor Ragnarok. Marvel Studios

To warm up, Zocchi starts Hemsworth off with bear crawls. Then, they move on to Navy Seal pushups. For weight training, Hemsworth starts off at 28 kilos, or 60 lbs.

Chris Hemsworth Thor Workout
Chris Hemsworth Thor Workout

Similar to Evans, Hemsworth also focuses on agility to help make stunt work and combat much easier. This involves cross-fit to strike a balance between Thor’s athleticism and body-builder physique.

Chris Pratt Guardians of the Galaxy Workout

Chris Pratt box handstand outdoors
Chris Pratt box handstand outdoors. Photo courtesy of Muscle and Fitness

Former Parks and Recreation star, Chris Pratt, actually first started transforming his body when he was cast as a Navy SEAL in Zero Dark Thirty. In order to keep the switch from Andy Dwyer to Star Lord going, Pratt began working out with personal trainer, Duffy Gaver.

“Transforming yourself is really not hard. It requires consistency and dedication. You have to be willing to sacrifice the things that you want. You have to trade things that are fun – like alcohol consumption, you know, meals at restaurants, things like that.”

Chris Pratt
Chris Pratt workout Guardian of the Galaxy
Chris Pratt Guardian of the Galaxy. Marvel Studios

The first two months of training were dedicated to body-building, then the next two were dedicated to conditioning, which is the process of dieting and staying active to maintain fitness. Pratt and Gaver would do four to six sessions a week, making sure to warm up by running and doing pullups before each workout.

Chris Pratt Guardians of the Galaxy Workout
Chris Pratt Guardians of the Galaxy Workout

For a man who was once known for playing lovable, heavier-set goofballs, Gaver says Pratt’s athleticism is amazing. Pratt’s impressive transformation also earned him the role of Owen Grady in Jurassic World and its sequels, securing his status as a modern day action hero.

RELATED: Tom Brady and Jared Goff’s Fitness Secrets

Avengers Endgame is now in theaters, so you can see for yourself how well these actors’ fitness routines paid off.

What actor fitness routines do you follow? Let us know down in the comments.

David Romo
Lifestyle blogger and content creator. I keep you entertained while your boss thinks you're working. After earning his BFA in digital filmmaking, David spent years honing his skills as a screenwriter and producer. He then took a chance and quit his day job to pursue writing full time. In an unexpected turn, David found a completely new role as a marketing associate and copywriter for GREY. Currently, he has one published book and is writing an adventure for a tabletop RPG.

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