I Tried Anthony Mackie's 'Captain America' Workout & It Transformed My Strength

Anthony Mackie's transformation into Captain America for Brave New World is nothing short of awe-inspiring. As the new face of Marvel's iconic superhero, Mackie has been training intensely to prepare for the physically demanding role of Steve Rogers' successor. Known for his impressive physique and action-packed roles in movies like The Hurt Locker and Avengers: Endgame, Mackie pushed his body to new limits in preparation for this next chapter in the Marvel Universe. Mackie's workout regimen embodies strength, power, and endurance—qualities defining a superhero at peak performance.

As a certified fitness professional, I challenged myself to create and follow a fitness regimen inspired by Mackie's intense Captain America training for one week. Would this superhero-level regimen help me build strength and endurance like Mackie? Here's my experience trying it out and the results the workout produced.

The Captain America: Brave New World Training Regimen—A Superhero's Strength Formula

Mackie's workout program delivers solid structure: hypertrophy-focused strength training, endurance-building exercises, and a significant emphasis on core work. The weekly split targets different muscle groups while maintaining balance between strength, power, and muscular endurance.

One of the most intense elements of Mackie's regimen is his dedication to warming up. Every day, he apparently runs four miles to the gym before even beginning his training, according to an interview the actor had with Vanity Fair. This impressive feat helps increase cardiovascular endurance and primes his body for demanding workouts.

RELATED: How Mikey Madison Built a 'Dancer's Body' for 'Anora'

However, while running four miles each day before hitting the weights might work for Mackie, it's not a realistic warm-up for the average gym-goer. For most people, such a demanding cardio session could lead to fatigue or even overtraining, especially when combined with intense strength training. Instead, a more manageable warm-up, such as a five-to-10-minute brisk walk or dynamic stretching, may be more suitable for most.

Once in the workout, my focus shifted to moderate-to-heavy weights with short rest periods—30-60 seconds for hypertrophy and 90 seconds for strength. This promotes muscle growth while building functional strength.

The exercises, including compound lifts like deadlifts and squats, are designed to increase muscle size and improve overall athleticism. Core work—think hanging leg raises, farmer's carries, and ab rollouts—were integrated into every session, emphasizing stability as a key component of functional strength. Together, these elements create a well-rounded routine that targets both strength and endurance, making it ideal for anyone seeking to build superhero-level fitness.

RELATED: The 12-Minute Military Workout That Keeps Helen Mirren Ultra-Fit at 79

My Captain America-Inspired Strength Training Routine

• Format: 4 to 5 exercises per workout, moderate-to-heavy weight, 3 to 4 sets per exercise
• Rest Time: 30 to 60 sec (hypertrophy focus) / 90 sec (strength focus)

Monday: Chest & Triceps

1. Incline Dumbbell Press: 4×8-12
2. Dips (Weighted if possible): 4×8-12
3. Dumbbell Flys: 3×12-15
4. Close-Grip Bench Press: 3×8-12
5. Triceps Rope Pushdown: 3×12-15

Upper Ab Focus — Format: 3 rounds, 15 reps per exercise, minimal rest between movements

1. Hanging Leg Raises
2. Decline Sit-Ups
3. Plank with Reach
4. Cable or Dumbbell Woodchoppers

Tuesday: Back & Biceps

1. Pull-Ups (Weighted if possible): 4×8-12
2. Bent-Over Barbell Row: 4×8-12
3. Lat Pulldown or Cable Row: 3×10-12
4. Barbell or Dumbbell Curl: 3×10-12
5. Hammer Curl: 3×10-12

Oblique Focus — Format: 3 rounds, 10 reps each per exercise or provided time, minimal rest between movements

1. Russian Twists (Weighted)
2. Side Plank (30 sec per side)
3. Hanging Oblique Knee Raises
4. Bicycle Crunches

Wednesday: Legs & Shoulders

1. Deadlifts: 4×6-8
2. Squats (Back or Front): 4×8-12
3. Lunges (Dumbbell or Barbell): 3×10 per leg
4. Military Press (Barbell or Dumbbell): 3×8-12
5. Lateral Raises: 3×12-15

Full Core Stability — Format: 3 rounds, 30 seconds per exercise or given distance, minimal rest between movements

1. Ab Rollouts (Wheel or Barbell)
2. Dead Bug
3. Farmer's Carry (Heavy, 40 yards)
4. Hollow Body Hold

RELATED: David Beckham Uses These Recovery Techniques to Stay in Top Shape

Thursday: Chest & Triceps (Repeat Monday)

• You can substitute Incline Dumbbell Press with Flat Bench Press
• Swap Triceps Rope Pushdown for Skull Crushers

Upper Ab Focus (Variation) — Format: 3 rounds, 30 seconds per exercise, minimal rest between movements

1. Weighted Decline Sit-Ups
2. Hanging Knee Raises
3. Plank with Shoulder Taps
4. Med Ball Slams

Friday: Back & Biceps (Repeat Tuesday)

• You can swap Bent-Over Barbell Row for Seated Cable Row
• Substitute Hammer Curl with Preacher Curl

Oblique and Lower Ab Focus — Format: 3 rounds, 10 reps each, minimal rest between movements

1. Side Plank Reach-Throughs
2. Hanging Oblique Raises
3. Seated Knee Tucks
4. Russian Twists

Saturday: Legs & Shoulders (Repeat Wednesday)

• You can replace Deadlifts with Romanian Deadlifts
• Swap Military Press with Arnold Press

Core Strength and Stability — Format: 3 rounds, 30 seconds per exercise, minimal rest between movements

1. Ab Rollouts
2. L-Sit Hold (Parallel Bars or Hanging)
3. Farmer's Carry
4. Hollow Body Rock

Sunday: Rest / Active Recovery

• Optional: Mobility work, stretching, or light cardio

RELATED: The One Exercise That Makes Sydney Sweeney's Abs 'Rock Solid'

General Analysis: My Experience Trying the Captain America Training Regimen

Strength and Hypertrophy Gains

This workout combines heavy compound movements (like deadlifts, pull-ups, and incline presses) with moderate-to-heavy weight loads and high rep ranges (eight to 12). This pushed my strength right from the start. By the end of the week, I was lifting more in exercises like deadlifts and barbell rows, with improved form. The hypertrophy focus, including a mix of compound and isolation exercises, kept my muscles working hard, leading to noticeable strength gains, especially in my upper body and core.

Intensity and Fatigue

The intensity of the regimen was real, especially with minimal rest and high volume. Each session tested my endurance, leaving me sore by the end of the week. While challenging, this high intensity helped build mental toughness and focus, two essential elements for anyone pushing their limits in strength training.

Core Focus

Core exercises like ab rollouts and farmer's carries were integral for aesthetics, performance, and injury prevention. By week's end, my core felt significantly tighter and more stable, improving my ability to brace and making heavy compound lifts like squats and deadlifts smoother.

RELATED: The Exercises Behind Jelly Roll's 120-Pound Weight-Loss Transformation

Recovery and Muscle Soreness

Recovery played a key role in managing the intensity. Active recovery days, filled with stretching and mobility work, helped ease muscle soreness and kept my flexibility in check. It allowed me to bounce back stronger for the following sessions, proving the importance of rest, and in Mackie's case, active recovery, over just taking days off.

Variation and Adaptability

Mackie's program had built-in flexibility, which kept things fresh. I swapped exercises like flat bench press for incline dumbbell presses and varied my rowing movements. This adaptability prevented workouts from becoming monotonous and kept me challenging different muscle groups. However, beginners should adjust rest periods or load to avoid overwhelming intensity.

The Results: Did I Achieve Superhero-Level Strength?

After a week of following my spin on Mackie's Captain America training regimen, the answer is a resounding yes—well, almost. My strength definitely saw noticeable improvements, particularly in compound lifts like deadlifts, squats, and rows. The hypertrophy-focused sets provided significant muscle activation, and I could feel a stronger mind-muscle connection, especially in my chest, back, and shoulders.

In terms of core strength, the increased focus on stability and functional movements, like the farmer's carry and hanging leg raises, led to more stability in my lifting form. My abs were sore but stronger by the end of the week, and I felt as if they "popped" more in my physique.

Although I didn't transform into Captain America in seven days, I felt more powerful, stable, and capable. This regimen challenged me to push past my usual limits; the results were tangible.

RELATED: Nicholas Galitzine's He-Man Abs Just Made the Internet Lose Itdf44d9eab23ea271ddde7545ae2c09ec

Is Anthony Mackie's Captain America Training Regimen Worth It?

If you want a superhero-level transformation, Mackie's training routine will definitely test your strength and endurance. The blend of hypertrophy-focused strength training, compound lifts, and core work makes it an excellent choice for anyone looking to build functional strength and muscle. However, the intensity might be overwhelming for beginners, so it's best suited for those with a solid foundation in strength training.

While this program will challenge even experienced athletes, the high volume and minimal rest periods may be too much for someone just starting their fitness journey. Beginners may want to adjust the rest periods and weight loads or even begin with a less intense routine before tackling this level of intensity.

That said, I highly recommend this routine to athletes, strength enthusiasts, or anyone looking to level up their fitness. It's tough, but undeniably effective. Would I continue following this workout? Absolutely. I'll definitely keep incorporating elements of Mackie's superhero regimen into my training.

So, while I may not have gained superpowers in a week, I certainly got stronger, fitter, and more confident—just like any true Captain America should.