May 20, 2016

With every movie he starred in, Robert Downey Jr. became one of the most respected actors in Hollywood, where he managed to stay for over four decades now. Over the years he had to embody different characters for numerous movies, but the two examples that caught our eyes are Sherlock Holmes and Tony Stark - aka Iron Man. He had to play from the genius level intellect with the iron armour and great lean physique, to the thin – 20 pounds lighter character with smaller muscles, and then back to the iron machine.

So how did he manage to physically switch gears from one character to another?

He and his trainer, Brad Bose, changed it up drastically and they had to do it quickly too. From Sherlock to Iron Man 2 his trainer had only 3 months to get him into a better shape than the first iron man and regain the 20 pounds of mostly muscles.

Because of the impact Iron Man had on Robert Downey Jr.'s admirers, more than once they asked him to reveal his workout routine and diet plan. And so, the information was released to the public. According to his dietary plan, he  had to consume a high-protein diet of about 2700 to 3500 calories a day, consisting of 30% fat, 30% protein, and 40% carbohydrates for increasing the calorie intake. Downey's impressive looks and physique come through a well-developed and calculated diet and an intense workout schedule.

The training program for Iron Man was about giving Downey strenght without gaining too much in size – so giving him muscles while keeping him slim. To do so, his trainer put togheter a rigorous cardio and weightlifting program. His workout routine was based on working a different group of muscles every day – back, chest, legs, shoulders and arms, as well as executing an intensive and high volume workout. However, Brad Bose found himself with a challenge when Downey asked for a non conventional workout plan being tired and unmotivated by the traditional workout. Therefore, his trainer created a routine of exotic exercises made specifically for Downey under watchful supervision.

In addition to his workout program, Downey had to do a lot of on-set workout in order to look his best while filming. Usually this meant 10 minutes of push ups, clean and jerk, lateral raises, planks and other exercises.

I think it's safe to say that Brad Bose's workout program and Robert Downey Jr.'s efforts paid off! And this goes to show that if you put your mind AND efforts to it, it can be done, however little time you have and the changes you need to make.





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