Free personalized workout plan

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.

Show More


On Set Workout 1

Scroll to top

Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Dead Bug
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bear Crawl
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
2 - 3 sets, 2s, (rest 120s)
Show Alternative Exercises

On Set Workout 2

Scroll to top

Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
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
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises

On Set Workout 3

Scroll to top

Circuit
Stair Climber demonstrationPlay Stair Climber demonstration
2 - 3 sets, 5s, (rest 120s)
Show Alternative Exercises
Swiss Ball Hyperextension
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Bird Dog (on stability ball) demonstrationPlay Bird Dog (on stability ball) demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
One Leg 45 Degree Leg Press
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Standing Long Jump demonstrationPlay Standing Long Jump demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises
Swiss Ball Dumbbell Chest Press demonstrationPlay Swiss Ball Dumbbell Chest Press demonstration
2 - 3 sets, 60s, (rest 120s)
Show Alternative Exercises

On Set Workout 4

Scroll to top

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

Lower Body Training

Scroll to top

Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Platform Hamstring Slides demonstrationPlay Platform Hamstring Slides demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Barbell Forward Lunge demonstrationPlay Alternating Barbell Forward Lunge demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Upper Body Training

Scroll to top

Circuit
Weighted Pullup
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Swiss Ball Dumbbell Chest Press demonstrationPlay Swiss Ball Dumbbell Chest Press demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
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
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Push-up demonstrationPlay Suspension Push-up demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Rows (on Stability Ball)
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Two-Dumbbell Raise
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Swing
2 - 3 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Catch and Overhead Throw
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/30/2020, UTC


Last Updated: 4/18/2021, UTC

Similar Workouts

More Workouts by Chris Davis

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.