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.


Band Squats48 – 12
Leg Curls48 – 12
Leg Press48 – 12
Lunges W/ Suspension Trainer315 – 20
Superman Squats W/ Suspension Trainer315
Romanian BB Deadlift38 – 10
Sandbag Squats38 – 10
Leg Lifts25
Flutter Kicks25

Tuesday – Yoga & Meditation


Air Squats48 – 12
Lats Pulldowns48 – 12
DB Arnold Press310 – 12
Calf Raises315
Stiff Leg BB Deadlift38 – 10
Pull – Ups38 – 10
Leg Lifts325
Flutter Kicks325

Thursday – Yoga & Meditation


Pull – Ups (Weighted)38 – 12
Weighted Dips38 – 12
Swiss DB Ball Bench Press38 – 12
Low Rows38 – 12
DB Shoulder Press38 – 12
Push – Ups W/ Bosu Ball315 – 20
Push – Ups W/ Suspension Trainer3Till Failure
Rows W/ Suspension Trainer3Till Failure
DB Side & Front Lateral Raises38 – 12
Kettlebell Swings340
Sandbag Power Throws312 – 15
Leg Lifts325
Flutter Kicks325

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.

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Satinder Chowdhry