Captain America Calisthenics Workout Routine: Train like Steve Rogers with Bodyweight Training!

It’s time to bring back Captain America to our superhero workouts here at SHJ.

We have actually seen multiple characters that take the ranks of Captain America hit SHJ over the years.

We’re talking characters like Falcon (Sam Wilson), Winter Soldier (Bucky Barnes), and even Peggy Carter! (Although technically Captain Britain I suppose?)

And of course we’re talking on top of the fact that we have our Chris Evans Captain America Workout and Diet here as well – which is one of the most popular male celeb workouts on the entire site.

Captain America Stats:

Real Name: Steve Rogers

Height: 6’2

Weight: 220 lbs.

Comic: Marvel

Powers: Yes

Steve Rodgers comes in right around average height among both superheroes and male celebrities we’ve seen at SHJ.

His 220 pounds also makes him extremely muscular if we compared him to the average celeb we see at that same height.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Captain America Calisthenics Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Captain America Calisthenics Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

Even though we’ve already seen Steve Rogers here at SHJ before we’re going to be still doing a deep dive into his powers and abilities (and even his background) to build this one out.

For that we’re going to be pulling right from his Wiki Fandom page which leads with this:

Cpt. Steven “Steve” Rogers aka Captain America, the First Avenger, was rejected by the U.S. Army during World War II due to numerous health problems. He ultimately volunteered for Project Rebirth where he received the Super Soldier Serum developed by Dr. Abraham Erskine. The serum greatly enhanced his frail body to the peak of human physicality. As the Sentinel of Liberty, alongside his best friend Bucky Barnes and the Invaders, Rogers and others helped the allies win the war, but not before he was lost at sea and frozen in ice in a form of suspended animation for decades. He was thawed out in the modern age to continue the battle alongside his new allies the Avengers. Cap is loyal to no politician or government and instead upholds the “timeless principles of freedom, equality and justice of the American Dream”.

And while most of us reading this one already know Cap’s background and even powers and abilities, the same could be said about a lot of the characters within our Workout Database, so we’re going to be giving Cap the same breakdown as everyone else.

So from there we’re moving right into those powers and abilities, which they break down as such:

Super-Soldier Serum

• Artificially Enhanced Physiology
• Peak Human Strength
• Peak Human Speed
• Peak Human Durability
• Peak Human Agility
• Peak Human Reflexes
• Peak Human Stamina
• Peak Healing Recovery
• Peak Human Mental Processing
• Peak Human Senses
• Advanced Longevity

And on top of that, being that we’re going to be building this one out around strictly bodyweight training and calisthenics, I also want to add this from Captain America’s list of abilities:

Master Acrobat: Rogers’ years of extensive training and vast experience have made him a highly skilled acrobat, gymnast, and aerialist. He often utilizes these talents in combat for both evasive and offensive purposes.

So you better believe we’re going to be taking this one extremely seriously and definitely reviving some of the acrobat and gymnast training we researched in the last couple of years.

We’re going to be stepping up the intensity to a whole new level and even taking pieces of our Assassin Calisthenics 90 Day System, which has even been used to train new U.S. Marines, in order to build this one out.

Get ready!

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Captain America Calisthenics Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be combining multiple workout routines we researched from professional gymnasts like Paul Ruggeri, a former Team USA gymnast, Jake Dalton and more! On top of that we’re also going to be having a good ol’ fashion “Captain America Circuit Test” in here as well, which will be a fifth training day, but it’s only here to be added in every so often so you can re-test it to see how your performance level is increasing.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Captain America Calisthenics Workout Routine: Sample Schedule

Monday: Cap Meets Jake Dalton

Tuesday: Cap Meets Paul Ruggeri

Wednesday: Captain America Circuit Test

Thursday: Cap Meets Jake Dalton

Friday: Cap Meets Paul Ruggeri

Saturday: Optional Endurance Training

Sunday: Mandatory Rest Day

Captain America Calisthenics Workout: Cap Meets Jake Dalton

In order to complete this workout you will likely need to utilize scaling and progression from our Ultimate Calisthenics Workout & Guide.

Warm Up:

Stretch and Foam Roll

Workout:

Muscle Ups (Rings)

3×5

Handstand Push Ups

3×8

Kettlebell Swings

3×15

Shoulder Presses

3×6

Straight Body Pulls (Rings)

3×5

Hollow Hold

3×30 Seconds

Ab Workout:

Stability Ball Push Up with Pike

3xFailure

V-Ups

3xFailure

Hollow Rocks

3×30

Stability Ball Plank Holds

3xFailure

Captain America Calisthenics Workout: Cap Meets Paul Ruggeri

Warm Up:

**This is literally one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

30 Pike-Ups

30 Superman Pulses

30 Push-Ups (Regular, Diamond, Wide)

1 Minute Hollow Hold

1 Minutes Superman Hold

30 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

**This can be done separately from the above workout/warm up or right after**

Warm Up:

Jumping Jacks

Total: 50

Push Ups

Total: 30

Tricep Extensions

Total: 15

Workout: 

Handstand Push Ups (Scale to Pike)

5×10

Bench Dips

3×50

Burpees

8×10

In and Outs (Abs)

8×20

Captain America Calisthenics Workout: Captain America Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Captain America Circuit Test: Complete One Round for Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

(Wearing a 20 lbs. weighted vest makes it a true “Murph Workout”)

Captain America Calisthenics Workout: Cap Meets Jake Dalton

In order to complete this workout you will likely need to utilize scaling and progression from our Ultimate Calisthenics Workout & Guide.

Warm Up:

Stretch and Foam Roll

Workout:

Muscle Ups (Rings)

3×5

Handstand Push Ups

3×8

Kettlebell Swings

3×15

Shoulder Presses

3×6

Straight Body Pulls (Rings)

3×5

Hollow Hold

3×30 Seconds

Ab Workout:

Stability Ball Push Up with Pike

3xFailure

V-Ups

3xFailure

Hollow Rocks

3×30

Stability Ball Plank Holds

3xFailure

Captain America Calisthenics Workout: Cap Meets Paul Ruggeri

Warm Up:

**This is literally one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

30 Pike-Ups

30 Superman Pulses

30 Push-Ups (Regular, Diamond, Wide)

1 Minute Hollow Hold

1 Minutes Superman Hold

30 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

**This can be done separately from the above workout/warm up or right after**

Warm Up:

Jumping Jacks

Total: 50

Push Ups

Total: 30

Tricep Extensions

Total: 15

Workout: 

Handstand Push Ups (Scale to Pike)

5×10

Bench Dips

3×50

Burpees

8×10

In and Outs (Abs)

8×20

Captain America Calisthenics Workout: Super Soldier Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Captain America Calisthenics Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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