Last updated on October 2nd, 2021 at 09:52 pm
This is the first time we’re seeing an Iron Man Workout here at SHJ other than our Robert Downey Jr. Workout Routine and Diet Plan.
Which is exciting for our Superhero Workouts in our Workout Database!
Mirio Togato is has the perfect mixture of aesthetic and training that will make an ideal workout routine for anyone looking to achieve The Superhero Physique (which is what we strive for with our Superhuman System as well).
We know Iron Man is a genius, and when we think of him we might immediately assume the largest muscle he has is his brain; and that may very well be true, but he is actually also jacked in the comics as well!
He struts six pack abs and toned muscles all over his body; the only difference is that he’s fully powerless and relies on his brain, suit and gadgets to change the world.
So for this one we’re going to take this all into account while building out his calisthenics workout.
Iron Man Stats:
Real Name: Tony Stark
Height: 6’1
Weight: 225 lbs.
Powers: No
Tony Stark is actually jacked in the comics.
That’s why at 6’1 he weighs in at a muscular 225 lbs!
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
Iron Man Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, 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.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Iron Man Calisthenics Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
There are a handful of things that I want to specifically focus on for Tony Stark, AKA Iron Man.
We all know him, and we all know his genius, but I want to zoom in on the things that are going to help us build a great calisthenics workout inspired by his physique and style.
Taking straight from his Wiki Fandom, here’s what they tell us about his powers (or lack thereof):
Tony Stark currently possesses no biological enhancements. At one point he had gained superhuman abilities due to interactions with certain types of technologies, namely the Extremis virus, but they have become inaccessible ever since.
A couple more things to keep in mind that will help us build this routine start with his martial arts and hand to hand combat training.
Here’s what his Wiki tells us:
Skilled Combatant: Stark was trained in unarmed combat by Captain America, Black Widow, Black Panther, and Shang-Chi, making him a quite physically formidable combatant on his own when the situation demands it. He has managed to fight Hammer Industries guards, defeat five Skrull soldiers in single-handed combat, Stark Industries security guards numerous Voldi gladiators, handle his own against Madame Hydra, and bare-handedly confront several ninja.
If you’re trained by superheroes like Captain America, Black Widow, Black Panther and Shang-Chi you have to believe that you’re an exceptional fighter.
One of the best (outside other superheroes with powers), I would assume.
They also tell us about how strong he is:
Without his armor Tony Stark possesses a strength a little superior than that of a normal human, he also engages in moderate regular exercise. The armor amplifies Stark’s strength to incalculable levels, enabling him to normally lift (press) roughly 100 tons. If sufficiently powered by an outside source, the armor can achieve massively higher levels.
We don’t have any armor.
So we’ll be looking to use calisthenics to build strength a little superior to that of a normal human, while also obtaining his incredible physique.
Since we won’t be focusing in on regular superhuman abilities like endurance, speed, agility, strength, and all of it in one rounded character, and rather just focusing on physique and strength level, we’ll be able to build this one out a bit differently.
This will be much more “basic weightlifting” style, except with calisthenics.
Think you’re ready?
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Iron Man Calisthenics Workout
Training Volume:
4-5 days per week
Explanation:
We’re going to be utilizing a 4 day split going back and forth with different variations of a full body calisthenics workout and then breaking it up with 60 minutes of varied cardio mid week to work on reading/studying and brain power (Tony Stark is a genius, remember?).
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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Iron Man Calisthenics Workout: Sample Workout Schedule
Monday: Full Body Calisthenics A
Tuesday: Full Body Calisthenics B
Wednesday: 60 Minutes Varied Cardio
Thursday: Full Body Calisthenics C
Friday: Full Body Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Iron Man Calisthenics Workout: Full Body Calisthenics A
Warm Up:
20-30 Minute Warm Up Incline Walk While Reading/Studying
Workout:
Regular Push Ups
4×25
Bulgarian Split Squats
4×20 [total]
Dips
4×15
Handstand Push Ups or Pike Push Ups
4×10
Planks
4×60 seconds
Lying Leg Raises
4×20
Sit Ups
4×20
Iron Man Calisthenics Workout: Full Body Calisthenics B
Warm Up:
20-30 Minute Warm Up Incline Walk While Reading/Studying
Workout:
Diamond Push Ups
4×25
Air Squats
4×20
Skull Crushers (Calisthenics Version)
4×15
Chin Ups
4×10
L-Sit Hold
4×30 seconds
Lying Leg Raise w/ Side Twist
4×20
Bicycle Crunches
4×30
Iron Man Calisthenics Workout: Varied Cardio
Grab your book, grab your laptop, get to work and start studying.
Hop on your bike-desk setup like I have or head to the treadmill.
You can do varied cardio and switch it up every 15-20 or even 30 minutes, or you can stick to just one.
Complete 30-60 minutes total.
Iron Man Calisthenics Workout: Full Body Calisthenics C
Warm Up:
20-30 Minute Warm Up Incline Walk While Reading/Studying
Workout:
Wide Push Ups
4×25
Alternating Pistol Squats
4×20 [total]
Dips
4×15
Wide Grip Pull Ups
4×10
Planks
4×60 seconds
Lying Leg Raises w/ Hip Thrust
4×20
V-Ups
4×20
Iron Man Calisthenics Workout: Full Body Calisthenics D
Warm Up:
20-30 Minute Warm Up Incline Walk While Reading/Studying
Workout:
Close to Wide Push Ups
4×25
Jump Squats
4×20
Skull Crushers
4×15
Pull Ups
4×10
Hollow Holds
4×30 seconds
Lying Leg Raises
4×20
Sit Ups w/ Twist
4×20
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