Last updated on February 23rd, 2021 at 09:32 am
How do we not have a Robert Downey Jr. workout yet?
Coach Derek has been asking me for this one for quite some time, and somehow it’s fallen to the side.
I apologize Mr. Stark, or Mr. Holmes – whichever you prefer.
Being that we’re about to see Downey Jr. in Spider-Man Homecoming very shortly, I found it only fitting to finally get this stud a place in our Workout Database.
Also, with our Bonus Jedi Path (Yoga and Meditation) coming to The Academy next week, I really wanted to highlight another celebrity who swears by yoga.
That makes sense, no?
Robert Downey Jr. Stats:
Height: 5’9
Weight: (approximate) 175 lbs.
Age: 52 years old
WO!
Can you believe our Tony Start is over 50?
Like Wesley Snipes and Brad Pitt, Robert Downey Jr. joins them as the stud celebs over 50 years old that continue to look like SuperHumans.
We’ll also send a shoutout to guys like Will Smith, Hugh Jackman, Daniel Craig, Jason Statham, Terry Crews, and Josh Brolin (as well as others) that are right there pushing close.
He stands at a shorter height, not quite there with Zac Efron, and Kit Harington, but right around the same range as his Spidey recruit Tom Holland, and also Mark Wahlberg.
He’s shorter than the obvious guys like Batista, Dwayne Johnson, Jason Momoa, and Ben Affleck, and even under studs like Stephen Amell, Chris Pratt, and Chris Hemsworth (and more).
But, like I remind you guys all the time, these workouts are suited for all shapes and sizes, so don’t let these comparisons make you think it’s not for you.
It is.
Take The SHJ Program Quiz and find the perfect program for YOU.
Robert Downey Jr. Diet and Nutrition
We’ve seen other celebrities have to tack on a ton of weight for their roles as Superheroes, and Robert Downey Jr.’s Ironman training and nutrition was no different.
Guys like Henry Cavill for Superman, and Hugh Jackman for Wolverine are just to name a couple of studs that have ate over 5,000 calories a day in order to bulk up, and Downey Jr. did the same.
Here’s a quote from Mens Fitness regarding the caloric intake:
After months of hard work and consuming 5,000 calories a day, Downey Jr. had packed on 25 pounds of muscle and forged a physique truly worthy of Iron Man.
Hugh Jackman utilized intermittent fasting while consuming this high increase in caloric intake, and other guys like Terry Crews and Dwayne Johnson have also been known to use this type of nutrition program.
But, you can also keep in clean with paleo (like Brandon Routh and Frank Grillo), or some other pillar without our Nutrition Guidelines and Pillars.
Finding what works for you is what is important here, and that’s exactly why we have more than 5 different nutrition classes (Spartan Warrior, Hunter Gatherer, Viking, Samurai, Monk) within The Academy.
So, find what’s sustainable, and stick to it!
Just know, if you’re bulking you’re going to need to eat more, and if you’re cutting you’ll more than likely need to eat less! Also, be aware of protein intake per day, as it’s definitely important!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Robert Downey Jr. Workout Routine Research
One thing I want to point out before we continue into some of the research is that Robert Downey Jr. swears by yoga.
He needed to of course add in other type of training when he really bulked up, but the yoga never left.
So if you’re looking to get your Jedi on (aka Yoga/Meditation), you need to swing into The Academy with us and check out the new path that releases less than a week after this routine goes live!
Without forgetting the fact that Downey Jr. increased his caloric intake to help his bulk, Mens Fitness also tells us this about his training:
He is also a beast in the gym but knows his limits: “I’m not a kid,” he told us, “And I’m not a professional athlete.” Getting in Iron Man shape, however, forced Downey Jr. back into the gym in conjunction with his Wing Chun training. “We cut way back on cardio and really increased the weight he was lifting,” says Brad Bose, Downey Jr.’s trainer.
Luckily for us, they actually give us a detailed routine from his trainer.
For that reason, I’ll more than likely utilize there routine with a mixture of bulking and yoga in the same training schedule, just different days.
So, get ready!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Robert Downey Jr. Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re using the programming from Robert Downey Jr.’s trainer mixed in with yoga, meditation and other styled training for you.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Day One: Lower Body
| Exercise | Set | Reps |
|---|---|---|
| Band Squat | 4 | 8-12 |
| Hamstring Curl | 4 | 8-12 |
| Leg Press1 | 4 | 8-12 |
| Suspension Trainer Lunge* | 3 | 15 – 20 each leg |
| Suspension Trainer Superman Squat* | 3 | 15 |
| Romanian Deadlift | 3 | 8 -10 |
| Sandbag Squat | 3 | 8 -10 |
| Ab Circuit | 3 rounds | 25 Crunches
25 Leg Lifts 25 Flutter Kicks |
Day Two: Yoga and Meditation
Unleash your inner Iron Fist and Daredevil styled Zen and Meditation.
Or, unleash your Jedi and join us in The Academy for some Yoga Pathways.
Day Three: Full Body
Lower Body
| Exercise | Set | Reps |
|---|---|---|
| Air Squats | 4 | 8-12 |
| Bench Press | 4 | 8-12 |
| Lateral Pull Downs | 4 | 8-12 |
| Arnold Presses | 3 | 10-12 |
| Calf Raises | 3 | 15 |
| Straight Leg Deadlift | 3 | 8 -10 |
| Pull Ups | 3 | 8 -10 |
| Ab Circuit | 3 rounds | 25 Crunches
25 Leg Lifts 25 Flutter Kicks |
Day Four: Yoga and Meditation
Unleash your inner Iron Fist and Daredevil styled Zen and Meditation.
Or, unleash your Jedi and join us in The Academy for some Yoga Pathways.
Day Five: Upper Body
| Exercise | Set | Reps |
|---|---|---|
| Weighted Pullup | 3 | 8 – 12 |
| Weighted Dip | 3 | 8 – 12 |
| Swiss Ball Bench Press | 3 | 8 – 12 |
| Low Row | 3 | 8 – 12 |
| Continuous Tension DB Shoulder Press*** | 3 | 8 – 12 |
| Bosu Ball Pushup | 3 | 15-20 |
| Suspension Trainer Pushup* | 3 | Failure |
| Suspension Trainer Row* | 3 | Failure |
| Lateral/Front Shoulder Raise | 3 | 8 – 12 |
| Kettlebell Swing | 3 | 40 |
| Sand Bag Power Throw | 3 | 12-15 |
| Ab Circuit | 3 rounds | 25 Crunches
25 Leg Lifts 25 Flutter Kicks |
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