Robert Downey Jr’s Workout Routine & Diet Plan

Here’s the Hollywood Actor Known for Maintaining the Best Health & Fitness Level Robert Downey Jr.’s Workout Routine

Robert Downey Jr. is a famous Hollywood actor and the son of the famous Manhattan-based Hollywood actor who shares the same name, Robert Downey Sr. Similarly, best called Downey Jr., has gathered attention for playing the role of Iron Man and for his fit physique. Hence, it’s often seen that many of his fans have common questions about Robert Downey Jr.’s workout routine.

Robert Downey Jr. Workout Routine

Being an influencer for millions throughout his career and having admirers, he’s often questioned, like what’s the secret behind his strength. And if you’ve got the same question, then keep reading as we’ll go through it.

Robert Downey Jr.’s Workout Routine

Robert Downey Jr. has seen many ups and downs in his life, like his popularity in movies and about his substance abuse in his younger days. Nonetheless, he has mastered positive habits that helped him to steer away from such substance abuse. For instance, he learned martial arts from Eric Oram, an American martial artist & fight choreographer who has also been a fight consultant for Robert in many of his movies.

Since then, he has given equal attention to his physique, and for the role of Iron Man for Marvel, he even went ahead to make as muscular a physique as possible, along with insane conditions for other movies like Thor and Captain America.

Similarly, in workouts, he prefers focusing more on compound lifts and bodyweight exercises and keeping isolation exercises as secondary exercises to incorporate the main compound lifts, for instance, stiff leg deadlifts.

Robert Downey Jr.’s Workout Routine includes intense three-day workouts per week, and training involves splits of the entire body, upper body, and lower body. And, on rest days, Robert likes to have an active rest day, like practicing light physical activity such as yoga.

Below is one such workout plan that will give you a clear idea about his workout philosophy and what type of workout he prefers doing.


Exercise Sets Reps
Band Squats 4 8 – 12
Leg Curls 4 8 – 12
Leg Press 4 8 – 12
Lunges W/ Suspension Trainer 3 15 – 20
Superman Squats W/ Suspension Trainer 3 15
Romanian BB Deadlift 3 8 – 10
Sandbag Squats 3 8 – 10
Crunches 3 25
Leg Lifts 25
Flutter Kicks 25


Tuesday – Yoga & Meditation


Exercise Sets Reps
Air Squats 4 8 – 12
Lats Pulldowns 4 8 – 12
DB Arnold Press 3 10 – 12
Calf Raises 3 15
Stiff Leg BB Deadlift 3 8 – 10
Pull – Ups 3 8 – 10
Crunches 3 25
Leg Lifts 3 25
Flutter Kicks 3 25

Thursday – Yoga & Meditation


Exercise Sets Reps
Pull – Ups (Weighted) 3 8 – 12
Weighted Dips 3 8 – 12
Swiss DB Ball Bench Press 3 8 – 12
Low Rows 3 8 – 12
DB Shoulder Press 3 8 – 12
Push – Ups W/ Bosu Ball 3 15 – 20
Push – Ups W/ Suspension Trainer 3 Till Failure
Rows W/ Suspension Trainer 3 Till Failure
DB Side & Front Lateral Raises 3 8 – 12
Kettlebell Swings 3 40
Sandbag Power Throws 3 12 – 15
Crunches 3 25
Leg Lifts 3 25
Flutter Kicks 3 25


Saturday & Sunday – Rest Day

Robert Downey Jr.’s Diet Plan

Robert Downey Jr.’s diet plan is appropriately on point, and he goes for a high carb 3500 calorie diet plan.

Here, we’ve mentioned two of the diet plans: one is of his before the vegan lifestyle, and another one that he adapted to after becoming vegan. Similarly, he makes sure that he’s drinking enough water to keep himself well-hydrated.

Before Adapting Vegan Lifestyle

Meal 1:

  • Boiled Eggs or Scrambled Eggs – 2
  • Bread Slices – 2
  • Tomato – 3 Pieces
  • Skimmed Milk

Meal 2:

  • Bread Slices – 2
  • Salad
  • Chicken W/ Mayonnaise
  • Tea or Coffee – Unsweetened
  • Leafy Green Vegetables

Meal 3:

  • Chicken, Fish, Beef or Lean Pork
  • Carrots
  • Broccoli
  • Green Beans

    Before Adopting a Vegan Lifestyle

    Meal 1:

    • Oatmeal W/ Plant Milk
    • Seeds & Bananas
    • Mixed Fruits

    Meal 2:

    • Kale Salad W/ Roasted Butternut
    • Herb Pasta or Brown Rice – 1 Small Cup
    • Beans, Lentils & Tofu Stir Fry

    Meal 3:

    • Unsalted Nuts – 1 Cup
    • Salad of Smashed Cucumber
    • Protein Shake

    Meal 4:

    • Steamed Vegetables
    • Sweet Potato Fries
    • Black Beans Veggie Burger


      Robert Downey Jr.’s Workout Principle

      Robert Downey Jr. gained muscle mass for his role as Iron Man. But he’s indeed old compared to his other co-stars, which puts him at a big disadvantage when it comes to muscle & strength building.

      Hence, he prefers doing a workout that is functional and can maximize his workout without worrying about not being able to recover from it.

      About Robert Downey Jr.

      Born on April 4, 1965, Robert John Downey Jr. is an American actor who came to light for his success in youth, then getting into legal troubles and issues related to substance abuse.

      Born and raised in Manhattan, New York City, to a family of actor and filmmaker Robert Downey Sr. and his mother, Elsie Ann, who was an actress, acting comes naturally to him because of being surrounded by a family involved in movies.

      Lastly, in his childhood days, due to his father’s drug addiction, he stayed surrounded by drugs, and he even tried marijuana at the age of six. Nonetheless, he overcame it, and he even managed to take care of his health, which also helped him to make his mark in movies due to his newborn passion for fitness.

      Our Closing Thoughts on Robert Downey Jr.’s Workout Routine & Diet Plan

      Robert is an American actor, singer, and producer named as one of the 100 most influential people in the world by Time magazine. He’s one of the highest-paid actors as well as the fittest according to his age. And, if you’re his fan and want to find out what the secret behind his physique is, here we’ve covered one. We hope it proves helpful.

      satinder chowdhry

      Satinder Chowdhry

      Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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