Learn to fight like Iron Man


Robert Downey Jr. – American producer, actor, singer. Two-time winner of the Golden Globe in 2000 and 2010, BAFTA in 1993, Oscar in 1992 and 2008. The extensive filmography of Robert Downey Jr. contains many paintings, but the actor made himself especially vivid after filming in “Iron Man”, the peak of the same fame was his Sherlock Holmes.

Downey Jr does not belong to professional athletes, and age makes itself felt – the training program was compiled individually for him and took into account the fact that he combines martial arts and strength training, in addition to this, the actor maintains himself in shape and thanks to yoga and yoga exercises, about the benefits of which he often talks in his interviews.

How do Hollywood stars workout?

More than four years have passed since Robert Downey Jr. first tried on the Iron Man costume on himself, but just recently the film “Avengers” was released on the screens in which the actor again appeared in front of us in a recognizable way.

Also, “Avengers” was attended by Chris Evans, who played the role of Captain America – FitSeven wrote about how Chris seriously rocked for the first shootings in this role. Well, in this article you will learn how Robert Downey Jr. prepared for his role.

Robert Downey Jr diet

Personal trainer of Robert Downey Jr. says that in order to prepare for the role of Iron Man, the main emphasis of the training was placed on strength exercises, and cardio workloads on training days were minimized.

In addition, the daily caloric intake was almost 5,000 calories: approximately 300 grams of protein, 150 grams of fat (most of which are fatty fish and healthy omega-3 fatty acids), and about 500 grams of carbohydrates.

The truth about Robert Downey Jr Iron Man workout

In an interview, Robert notes that he does not belong to professional athletes, and age makes itself felt – the training program was compiled individually for him and took into account the fact that he combines martial arts and strength training.

In addition, taking into account the actor’s not very large growth (174 cm), it was not so difficult for him to make a “massive” impression on the screen. As you know, taller people are more difficult – you have to gain more muscle.

Lower body

  • Mid-weight squats – 4 sets of 8-12 reps
  • Bending the legs in the simulator sitting – 4 sets of 8-12 reps
  • Leg Press – 4 sets of 8-12 reps
  • Dumbbell Lunges – 3 sets of 15-20 reps per leg
  • Heavy Squats – 2 sets of 10 reps
  • Romanian Deadlift – 3 sets of 8-10 reps
  • Press Exercises – 3 Rounds

Upper body

  • Pull-ups with extra weight – 3 sets of 8-12 reps
  • Push-ups on uneven bars – 3 sets of 8-12 reps
  • Bench press lying on a fitball – 3 sets of 8-12 reps
  • Waist pull – 3 sets of 8-12 reps
  • Alternating traction on triceps – 3 sets of 8-12 reps
  • Push-ups from the Bose ball (hemisphere) – 3 sets of 15-20 reps
  • Push-ups – 1 set to failure
  • Front / Side Dumbbell Lift – 3 sets of 8-12 reps
  • Lifting weights from the floor with throwing up – 3 sets of 40 reps
  • Press Exercises – 3 Rounds

Press Exercises

First, remember that a flat stomach is a low percentage of subcutaneous fat, which is achieved only by diet. No training of abdominal muscles is able to drive this fat. Therefore, do not try to twist to achieve relief.

Robert Downey Jr. worked for the mass, and such training leads to an increase not only in muscles but also in fat (especially given the enormous calorie intake). Training for the press was only to strengthen these muscles, but not for the visual effect.

Before you try the star program on yourself, read this material to see if it helps you. In addition, keep in mind that the stars train and eat under the constant supervision of nutritionists. Do not consider these programs as a guide to action.


Leave a Reply

Your email address will not be published. Required fields are marked *