Captain America represents the pinnacle of human physical perfection. While not superhuman, he is as strong as a human being can be.

Captain America has agility, strength, speed, endurance, and reaction time superior to any Olympic athlete.

So, I’ve decided to have a little fun and create not just a superhero workout, but a workout specifically designed for Captain America. This can be done by any human, however, maybe not to quite the same standards as Captain America would do it!

Breaking it down let’s focus on strength, then speed and endurance to finish off with. Firstly, I’ll list the exercises and an explanation as to why they’re included, then we’ll get into the nitty gritty part of reps, sets and weight.

The Exercises

Bench Press

No superhero is complete without a barrel sized rip cage and a fully swollen chest. Get pressing so you can fill out that patriotic uniform.


One word – Thor.  You almost lifted his hammer in Age of Ultron, now keep training and you might wipe the smile off his face and rule Asgard one day.

Military Press

Surely Captain America’s favourite exercise.. it includes the word military AND pressing.

Battle Ropes

In case battling Iron-Man wasn’t enough, why not throw some heavy rope around to drive the heart rate up for some endurance gains.

Cable Torso Twist

Blocking heavy hits from villains takes a lot of core strength, so here’s some functional support and strength building to help you stand tall in any fight.


When running from explosions, I highly recommend moving as fast as possible. When you’re Captain America this isn’t an unusual thing to do, so just get better at it!

Here’s how Captain America aka Sam stays in shape.

The Workout

Exercises Sets and Reps Weight
Bench Press 5 x 5 75-85% max
Dead-lift 5 x 3 80 – 90% max
Military Press 5 x 5 70 – 80% max
Battle Ropes 5 x 30 seconds 80 – 90% max
Cable Torso Twist 5 x 20 80% max
Treadmill or Spin Bike HIIT 10 x 20 second bursts 100% bursts

This was a little bit of fun to create, but would be one hell of a workout!

If you’re looking for super human results give it a go. Just make sure you have the Hulk spot you on the bench and military presses.

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Sam Grachan

Sam Grachan

Sam is a long-term Bulk Nutrients ambassador and has now graduated to Brand Development, Sales and Accounts Manager for Southern Nutrition, all while working from home in his undies. Quote Sam: "Not all heroes wear pants."