Robert Downey Jr.'s Workout for Iron Man: Lean Muscle Gains

By Chris Davis

	Advanced (3+ years)
	29 minutes/day \| 6 days/week
	Tone Body, Build Muscle, Fat Loss, Gain Strength
	Other, Bodyweight, Barbell, Pull up bar, 1 x Kettlebell, 2 x Dumbbell, Exercise Ball, 45 Degree Leg Press Machine, Medicine Ball, Squat Rack, Sliding Disc, Seated Leg Press Machine, Flat Bench, Weight Plate, Row Cable Machine, Triangle Lat/Low Row Attachment, BOSU Ball, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Robert Downey Jr Workout for Iron Man has changed for each move. The Evolution of Tony Stark started with a traditional workout for Iron Man (2008). Robert Downey Jr and his trainer Brad Bose changed it up drastically, and in a non-traditional way, for Iron Man 2 (2010). In Iron Man 3 (2013), the Robert Downey Jr workout was a more functional “lean and mean” routine. In each workout the goal was the same: making lean muscle gains.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - On Set Workout 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 120s between rounds
1A.Stair Climber	2-3 rounds	5 min	0s
1B.Push-up	2-3 rounds	60s	0s
1C.Bent Over Barbell Row	2-3 rounds	60s	0s
1D.Dead Bug	2-3 rounds	60s	0s
1E.Bear Crawl	2-3 rounds	60s	0s
1F.Barbell Clean and Jerk	2-3 rounds	2 min	120s

Day 2 - On Set Workout 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 120s between rounds
1A.Stair Climber	2-3 rounds	5 min	0s
1B.Pull-up	2-3 rounds	60s	0s
1C.One-Arm Kettlebell Swing	2-3 rounds	60s	0s
1D.Plank	2-3 rounds	60s	0s
1E.Dumbbell Lateral Raise	2-3 rounds	60s	0s
1F.Walking Dumbbell Lunge	2-3 rounds	60s	120s

Day 3 - On Set Workout 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 120s between rounds
1A.Stair Climber	2-3 rounds	5 min	0s
1B.Swiss Ball Hyperextension	2-3 rounds	60s	0s
1C.Bird Dog (on stability ball)	2-3 rounds	60s	0s
1D.Single Leg 45 Degree Leg Press	2-3 rounds	60s	0s
1E.Standing Long Jump	2-3 rounds	60s	0s
1F.Swiss Ball Dumbbell Chest Press	2-3 rounds	60s	120s

Day 4 - On Set Workout 4

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 120s between rounds
1A.Stair Climber	2-3 rounds	5 min	0s
1B.Medicine Ball Pushup	2-3 rounds	60s	0s
1C.Swiss Ball Side Crunch	2-3 rounds	60s	0s
1D.Swiss Ball Bodyweight Wall Squat	2-3 rounds	60s	0s
1E.Wide-Stance Barbell Squat	2-3 rounds	60s	120s

Day 5 - Lower Body Training

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Barbell Back Squat	2-3 rounds	8-12 reps	0s
1B.Platform Hamstring Slides	2-3 rounds	8-12 reps	0s
1C.Seated Leg Press	2-3 rounds	8-12 reps	0s
1D.Alternating Barbell Forward Lunge	2-3 rounds	8-12 reps	0s
1E.Barbell Romanian Deadlift	2-3 rounds	8-12 reps	0s
1F.Barbell Back Squat	2-3 rounds	8-12 reps	0s
1G.Lying Knee Raise (on floor)	2-3 rounds	8-12 reps	0s
1H.Crunches	2-3 rounds	8-12 reps	0s
1I.Oblique Crunches (Feet on Bench)	2-3 rounds	8-12 reps	60s

Day 6 - Upper Body Training

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Weighted Pullup	2-3 rounds	8-12 reps	0s
1B.Weighted Chest Dip	2-3 rounds	8-12 reps	0s
1C.Swiss Ball Dumbbell Chest Press	2-3 rounds	8-12 reps	0s
1D.Seated Cable Row	2-3 rounds	8-12 reps	0s
1E.Seated Dumbbell Shoulder Press	2-3 rounds	8-12 reps	0s
1F.BOSU Ball Push-Up	2-3 rounds	8-12 reps	0s
1G.Suspension Push-up	2-3 rounds	8-12 reps	0s
1H.Suspension Rows (on Stability Ball)	2-3 rounds	8-12 reps	0s
1I.Front Two-Dumbbell Raise	2-3 rounds	8-12 reps	0s
1J.Dumbbell Lateral Raise	2-3 rounds	8-12 reps	0s
1K.Kettlebell Swing	2-3 rounds	40 reps	0s
1L.Catch and Overhead Throw	2-3 rounds	8-12 reps	0s
1M.Crunches	2-3 rounds	8-12 reps	0s
1N.Oblique Crunches (Feet on Bench)	2-3 rounds	8-12 reps	0s
1O.Lying Knee Raise (on floor)	2-3 rounds	8-12 reps	60s

Date Created: 1/30/2020, UTC

Last Updated: 10/1/2021, UTC

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