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

By Chris Davis

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 6 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
BOSU Ball, Barbell, Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Machine, Medicine Ball, Other, Pull up bar, Sliding Disc, Suspension (TRX), Weight Plate
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description
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.

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On Set Workout 1

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Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
1A. Stair Climber
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1B. Push-up
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1C. Bent Over Barbell Row
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Dead Bug▶
1D. Dead Bug
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bear Crawl▶
1E. Bear Crawl
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
1F. Clean and Jerk
2 - 3 sets, 2s, (rest 120s)
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On Set Workout 2

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Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
1A. Stair Climber
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1B. Pull-up
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
1C. One-Arm Kettlebell Swing
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1D. Plank
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
1E. Dumbbell Lateral Raise
2 - 3 sets, 60s, (rest 120s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
1F. Walking Dumbbell Lunge
2 - 3 sets, 60s, (rest 120s)
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On Set Workout 3

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Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
1A. Stair Climber
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Swiss Ball Hyperextension▶
1B. Swiss Ball Hyperextension
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bird Dog (on stability ball) demonstrationPlay Bird Dog (on stability ball) demonstration
1C. Bird Dog (on stability ball)
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
One Leg 45 Degree Leg Press▶
1D. One Leg 45 Degree Leg Press
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Standing Long Jump demonstrationPlay Standing Long Jump demonstration
1E. Standing Long Jump
2 - 3 sets, 60s, (rest 120s)
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Swiss Ball Dumbbell Chest Press demonstrationPlay Swiss Ball Dumbbell Chest Press demonstration
1F. Swiss Ball Dumbbell Chest Press
2 - 3 sets, 60s, (rest 120s)
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On Set Workout 4

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Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
1A. Stair Climber
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Medicine Ball Pushup demonstrationPlay Medicine Ball Pushup demonstration
1B. Medicine Ball Pushup
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Swiss Ball Side Crunch demonstrationPlay Swiss Ball Side Crunch demonstration
1C. Swiss Ball Side Crunch
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Swiss Ball Bodyweight Wall Squat demonstrationPlay Swiss Ball Bodyweight Wall Squat demonstration
1D. Swiss Ball Bodyweight Wall Squat
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
1E. Wide-Stance Barbell Squat
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises

Lower Body Training

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
1B. Platform Hamstring Slides
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
1C. Seated Leg Press
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Barbell Forward Lunge demonstrationPlay Alternating Barbell Forward Lunge demonstration
1D. Alternating Barbell Forward Lunge
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1E. Romanian Deadlift
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
1F. Barbell Squat
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
1G. Lying Knee Raise (on floor)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches▶
1H. Crunches
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
1I. Oblique Crunches (Feet on Bench)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Upper Body Training

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Circuit
Weighted Pullup▶
1A. Weighted Pullup
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
1B. Weighted Chest Dip
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Swiss Ball Dumbbell Chest Press demonstrationPlay Swiss Ball Dumbbell Chest Press demonstration
1C. Swiss Ball Dumbbell Chest Press
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
1D. Seated Cable Row
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
1E. Seated Dumbbell Shoulder Press
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Push-Up demonstrationPlay BOSU Ball Push-Up demonstration
1F. BOSU Ball Push-Up
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
1G. Suspension Push-up
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Rows (on Stability Ball)▶
1H. Suspension Rows (on Stability Ball)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Two-Dumbbell Raise▶
1I. Front Two-Dumbbell Raise
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
1J. Dumbbell Lateral Raise
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Swing▶
1K. Kettlebell Swing
2 - 3 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Catch and Overhead Throw▶
1L. Catch and Overhead Throw
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches▶
1M. Crunches
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
1N. Oblique Crunches (Feet on Bench)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
1O. Lying Knee Raise (on floor)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/30/2020, UTC


Last Updated: 4/18/2021, UTC

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