How These 8 ‘Avengers: Endgame’ Stars Trained to Become Marvel Heroes

The Endgame is finally here for Marvel heroes—and the Avengers are ready for battle. After a year of waiting following Avengers: Infinity War, the follow-up, Avengers: Endgame, is hitting theaters with Men’s Journal cover star Chris Evans taking the lead as Captain America alongside Robert Downey Jr.’s Iron Man.

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In this rundown, we’ll go over how stars like Evans (Steve Rogers), Chris Hemsworth (Thor), Chadwick Boseman (Black Panther), Sebastian Stan (The Winter Soldier), Paul Rudd (Ant-Man), Brie Larson (Captain Marvel), and Chris Pratt (Star-Lord) got in shape to face off against Thanos (Josh Brolin) and other villains.

Here are the workouts, the trainers, the diets, and the tips these stars used to get in shape over the years for the Marvel movies leading into Avengers: Endgame.

Chris Hemsworth

The Hero: Thor 

The Trainer: Personal trainer and childhood friend Luke Zocchi

The Quote: “I needed to make sure that I wasn’t burning him out because he was working long hours every day,” Zocchi told Men’s Journal. “Most of the work that we do to get Chris bulked up for Thor is done in the months before being in front of the cameras. He loves to kickbox, so that’s incorporated into his training. Occasionally, I have to hold the pads for him, and I really need to brace for his kicks, because he will knock me right over.”

The Workouts: Zocchi did core variation workouts, kickboxing, as well as moves like bear crawls, planks and dynamic crunches. Hemsworth shared a lot of his workouts on social media, including kettlebell moves, dumbbell variations, boxing, push/pull workouts, barbell curls, and surfing, among many more. 

L: Michael Schwartz, Disney / Marvel

Paul Rudd

The Hero: Ant-Man

The Trainer(s): Richard Louis, New York-based trainer and owner of FitSpaceNYC, and nutritionist Carlon Colker, M.D.

The Quote: “I was one of those people who always wanted the results, but never wanted to put in the work,” Rudd told Men’s Journal for his cover story. “I never really stopped working out from the first one into the second one. Eating at certain times—my day is kind of centered around health and fitness, which is a somewhat new experience for me. I never took it to this extreme before. I was one of those people who wanted the results, but didn’t want to put in the work.”

The Workout: To work his chest, biceps, and abs, Rudd did a 3-part circuit workout, including 5 rounds with these moves: Smith Machine Incline Press x 15 reps,EZ-Bar Curl x 15 reps, Hanging Knee Raises x 25 reps. Read up on the entire workout here.

The Meal Plan: Breakfast: 3 eggs, oatmeal, coffee Snack: Protein shake, handful of almonds Lunch: Salad with 6oz protein and 4oz sweet potato or rice (incorporating the carb source every other day) Snack: Protein shakes, handful of walnuts Dinner: 8oz. of protein with as many vegetables as possible


L: Disney / Marvel, R: Simon Emmett

Chris Evans

The Hero: Captain America

The Trainer: Personal trainer Simon Waterson

The Workout: When he first played Captain America in The First Avenger, Evans hit the gym four to five days a week for three months, training for two hours a day, focusing on two muscle groups per session. Waterson also helped Evans get his body fat down to 8-percent while working on Civil War.


L: Disney / Marvel, R: Miller Mobley

Chris Pratt

The Hero: Star-Lord, of the Guardians of the Galaxy

The Trainer(s): Pratt used a calculated diet plan from nutritionist Phil Goglia and an intense training regimen designed by personal trainer Duffy Gaver 

The Quote(s): “Three or four hours a day of just consistent, ass-kicking hard work,” Pratt told Men’s Journal about dropping 60 pounds in six months when he was first cast as Star-Lord. “Chris’ athleticism is amazing. He is incredibly disciplined and his work ethic is phenomenal,” said trainer Duffy Gaver. “He isn’t the client you have to push; he’s the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine.”

The Workout: Gaver trained Pratt for five months, starting with four to six sessions a week. Pratt would even do extra workouts on his own if he felt up to it. One of the workouts included lat pulldowns, dumbbell rows, barbell curls, pushups, and concentrations curls. See Pratt’s full Guardians of the Galaxy workout here. Pratt also used sessions of P90X, running, swimming, boxing, and kickboxing.

L: Disney / Marvel, R: The Riker Brothers

Dave Bautista

The Hero: Drax, of the Guardians of the Galaxy

The Trainer: Jon Bennett from Mi40 Gym

The Quote: “Being in the Avengers got me to hire a personal trainer,” Bautista told Men’s Journal. “Because literally for the first time in my film career, I was really concerned about looking better. I wanted to not only look big, but I wanted to look toned—I wanted to look like a superhero, that big figure, small waist look. We focused on making my muscles look more rounded, my waist more tapered, my back wider, and my thighs more developed. We went back towards a real bodybuilding style, but not with heavy weights—we focused more on power training.”

The Workout: One of his programs included a 3-day body part split, including a Push Day of chest, side/front delts, triceps, and calves, a Legs Day of quads, hamstrings, hips, and abs, and a Pull Day of lats, upper back, side/rear delts, biceps, and calves. See the full Bautista workout plan here

The Diet: “Each day, I would eat one or two meals with carbohydrates,” Bautista said. “They would have a lot of protein, and good fats—avocado, coconut oil, nuts, stuff like that. But my daily diet had a lot of protein. I don’t eat red meat or pork. It was mostly eggs and poultry. Gluten-free and dairy-free as well. My wife is a vegan, so it just works for us to eat clean and healthy all the time.

Disney / Marvel Studios

Brie Larson

The Hero: Captain Marvel

The Trainer: Jason Walsh, who has worked with numerous Hollywood stars over the years—like John Krasinski, Bradley Cooper, Emily Blunt, Jessica Biel, Matt Damon, and Anne Hathaway.

The Quote: “We got deep into heavy progression,” Walsh told Men’s Journal “Doing two-a-days, four days a week, sometimes five days a week unless Brie was feeling destroyed. She did the work—nutrition, recovery, sleep—everything required of her. The whole process took nine months of training, and we focused in on a number of key moves, including hip thrusts, which was a staple of our workouts.”

The Workout: “We’d go from mobility into activation work, which we considered a warmup, then into the primary strength exercises,” Walsh said. “That could be a squat aspect, bilateral exercises, unilateral moves, hip-hinge work, and a lot of hip thrusting and posterior chain work to fire up and support the spine. Then we’d do circuits of secondary exercises—basically everything other than those primary moves—and make sure her joints were supported and muscles were activated throughout the workout.”

Disney / Marvel

Sebastian Stan

The Hero: The Winter Soldier / The White Wolf

The Trainer: Don Saladino, who whipped Ryan Reynolds and David Harbour into shape for Deadpool 2 and Hellboy

The Quote: “Every day we kicked off with a heavy lift,” Saladino told Men’s Journal. “There is this amazing muscle engagement that you can just feel when you pick up a big weight. I am not saying it needs to be strenuous to the body, where your system is freaking out. It just needs to feel heavy.” 

The Workout: Stan’s chest day workout includes two blocks of workouts, including one with these moves: flat dumbbell press ( sets of 5 reps; 1 set of 15 reps; 1 set of 20 reps), dumbbell squeeze press ( sets of 10 reps), and cable flys (4 sets of 10 reps). Check here for the full Winter Soldier workout plan

Disney / Marvel Studios

Chadwick Boseman

The Hero: Black Panther

The Trainer: Personal trainer, Addison Henderson

The Quote:  “We rarely stopped moving during our sessions,” Henderson told Men’s Journal. “We trained like we were going into the fight of our lives. The guy has some of the best arms I have ever seen, and his body looks great with length. I wanted to make sure that he was as long and lean as possible, more like an NFL wide receiver than a lineman.”

The Workout: Boseman, who already had a background in martial arts, worked out up to an additional four hours a day with his personal trainer, and also had a muscle-building 2-day workout plan that hit his chest, arms, shoulders and triceps. See the full detailed workout here. 


Disney / Marvel Studios

The post How These 8 ‘Avengers: Endgame’ Stars Trained to Become Marvel Heroes appeared first on Men's Journal.

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