For the higher rep ranges, rest for 60-90 seconds between sets and exercises. In terms of rest periods, on the lower rep sets you should rest for 2-3 minutes between sets and exercises. Otherwise, both are targeted indirectly during each workout through compound exercises. There is an optional 5th day for those of you who may want to perform some direct isolation work for the arms and abs. Both upper/lower days include a mix of heavy compound movements with additional accessory movements – most of which focus on bodyweight resistance. The program is a 4 day upper/lower workout program that utilizes a lower rep range, so you can perform the exercises with a heavier weight selection. However, it was designed with careful attention to detail based on information we have on how Chris Evans trains and how his trainer, Simon Waterson, trains his clients. It is important to note that this isn’t Chris Evans’ actual workout program.

Based in the UK, Simon travels all over the world preparing actors for major roles before accompanying them on set to keep them fit during shoots.Below is a 12 week workout program inspired by Chris Evans’ physique to help you build a similar body as his portrayal of Captain America (post Steve Rogers).

Over the last twenty-five years he has become the film industry's most in-demand health and fitness performance coach. Packed full of behind-the-scenes insights, as well as 007 photographer Greg Williams' exclusive photographs, this is an essential training manual for any age and fitness level that will motivate you to reboot your body and train like a star.Ībout the Author Simon Waterson joined the Royal Navy Commandos at sixteen and served in the special forces for seven years before embarking on a career as a fitness trainer. Sharing his practical and highly accessible approach to reimagining your body, Simon encourages you to focus on training, recovery, and nutrition to build on your performance, rather than aesthetic. training sessions in the desert with Jake Gyllenhaal to virtual workouts with Bryce Dallas Howard, Simon reveals the real training programs he used to take these actors to peak physical health. He has transformed Daniel Craig into the formidable James Bond for five blockbuster films, shaped Chris Evans into superhero Captain America, trained Chris Pratt for Guardians of the Galaxy, and prepared actors such as Thandiwe Newton and John Boyega for the recent Star Wars films. Simon's client list reads like a who's who of A-list actors.

Now you can learn how to transform your fitness and wellbeing with the film industry's most in-demand trainer. It's been an honor working with him.' - Daniel Craig Simon Waterson's job is to turn actors into athletes.

Book Synopsis 'Without Simon Waterson's help and guidance, I literally wouldn't have made it through fifteen years of playing James Bond.

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