Iron Man Robert Downey Jr.’s Workout Plan for Captain America: Civil War Revealed by Trainer Brad Bose

Photo Credit: Said Elatab / Splash News
Robert Downey Jr.

Photo Credit: Said Elatab / Splash News

You can’t expect to be Iron Man if you don’t workout. Robert Downey Jr. is well aware of this, and he showed off his fit physique in Captain America: Civil War.

To get in shape as Iron Man, Downey Jr. works out pretty hard and pays close attention to important details like his diet. His goal isn’t to be as big and muscular as possible—he’s not playing the hulk, after all—but rather to have an athletic aesthetic and excellent physical fitness. These details allow him to perform his own stunts, reduce the chance of injury and allow hit to improve his portrayal of the comic book hero who’s made him famous.

Key Components to the Iron Man Workout

Robert Downey Jr.’s workout is all about achieving a symmetrical athletic aesthetic. Doing so allows him to fit in the Iron Man suit, move freely and run around without being bound by big muscles. Downey Jr.’s body is a great fitness physique that is apparently in high-demand.

To achieve this body, he performs functional workouts that make his day-to-day life easier. His body is ready to perform various athletic tasks and the strength makes it likely he won’t get injured. His diet consists of protein, healthy carbs and green vegetables to encourage optimal functionality in the gym and on set.

When he prepared for his role as Iron Man in Captain America: Civil War, Robert Downey Jr. was in the gym four times per week; he alternated between lower and upper body routines. His upper body routine included exercises like:

Pull-ups: 3 sets of 8-12 reps

Dips: 3 sets of 8-12 reps

Bench Presses: 3 sets of 8-12 reps

Shoulder presses: 3 sets of 8-12 reps

Ab circuit

His lower body workout included:

Squats: 4 sets of 8-12 reps

Hamstring curls: 4 sets of 8-12 reps

Lunges: 3 sets of 15-20 per leg

Romanian dead lifts: 3×8-10

Abs circuit

Set Your Own Pace

What’s great about almost any workout routine is that you can adjust how hard it is. A beginner can do this workout, just make sure to pick appropriate weights and go at a pace that’s safe and sustainable.

More advanced people can perform the same workout with heavier weights and with greater intensity, perhaps opting to take shorter breaks, include supersets or altering other variables.

There are a number of benefits to enjoying a symmetrical athletic aesthetic like Robert Downey Jr.’s in Iron Man—they range from increased fitness to improved confidence. An active lifestyle and a lean, fit body can reduce the risk of a number of health conditions like type-2 diabetes, heart disease and high blood pressure.

Soh, S., “Robert Downey Jr. Workout” Askmen website;, last accessed August 25, 2016.