You’ve seen the video.
A shirtless man, pushing 70, pumping iron at Gold’s Gym in Venice Beach while wearing blue jeans. It went viral because, honestly, Robert F. Kennedy Jr. muscles look like they belong to a guy half his age. It’s not just "fit for a politician." It’s "jacked" by almost any standard.
But behind the viral clips of incline presses and sun-drenched pushups, there is a lot of noise. Some people call it inspiration. Others call it "pharmaceutical fitness." The reality is a mix of old-school grit, some very specific medical protocols, and a daily routine that most people would find exhausting.
The 35-Minute Rule: How He Actually Trains
Most people think you need two hours in the gym to look like that. RFK Jr. says that’s nonsense. He’s been training for over 50 years, and his philosophy is basically built on intensity over duration.
He hits the weights four times a week. His sessions are fast—usually clocking in at just 35 minutes. He doesn’t spend that time scrolling on his phone or chatting. He uses a high-intensity resistance training (HIRT) approach where he barely rests between sets.
The split is pretty classic:
- Day 1: Back
- Day 2: Chest
- Day 3: Legs
- Day 4: Miscellaneous (shoulders, biceps, triceps)
The secret sauce in his lifting is the "strip set" or "drop set" technique. On his fourth set of an exercise, he’ll lift until failure, immediately drop the weight by half, and keep going. It creates a massive "pump" and forces blood into the muscle, which explains why his veins look so prominent in those videos.
Form vs. Ego
We have to be real here: his form gets criticized. A lot.
If you watch the viral bench press video, he’s doing partial reps. He isn’t touching the bar to his chest. Fitness experts like Jeff Nippard have pointed out that his "Pete and Bobby Challenge"—a workout he did with Pete Hegseth involving 100 pushups and 50 pullups—featured some pretty questionable range of motion.
But at 71, there’s a trade-off. He has a history of rotator cuff issues. For an older lifter, "perfect" form often takes a backseat to "sustainable" movement. He’s moving the weight, even if it’s not textbook.
The TRT Question: Is It Natural?
RFK Jr. is remarkably open about this. He’s gone on record stating he follows an "anti-aging protocol" from his doctor that includes Testosterone Replacement Therapy (TRT).
He’s quick to clarify that he doesn’t take anabolic steroids. To the average person, that sounds like a distinction without a difference. Biologically, supplemental testosterone is an anabolic steroid, but in a medical context, TRT is about bringing low levels back to a "normal" or "optimal" range rather than "blasting" huge doses like a pro bodybuilder.
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Still, the "garish knots of muscle," as some critics call them, are definitely aided by the T. Men naturally lose muscle mass as they age (sarcopenia). Maintaining that level of hypertrophy at 70 without some hormonal help is nearly impossible for the vast majority of the population.
The "MAHA" Lifestyle: Beyond the Weights
You can't talk about Robert F. Kennedy Jr. muscles without talking about the "Make America Healthy Again" (MAHA) philosophy. He’s a big believer in getting outside.
Every single morning, he hikes for about an hour. It’s a mile and a half up, a mile and a half down, usually with his dogs. He does this before he even touches a weight. It’s his "Zone 2" cardio, and he uses the time for meditation and a 12-step meeting.
Then there’s the diet. He’s a fan of:
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- Intermittent Fasting: He usually stops eating by 6:00 PM and doesn't eat again until noon the next day (an 18/6 split).
- Whole Foods: He's famously vocal against seed oils and ultra-processed foods.
- Vitamins: He admits to taking "a ton" of supplements and nutrients daily.
He’s even been spotted doing pullups at airport terminals. It’s a lifestyle of constant movement. Whether it's the "Pete and Bobby Challenge" at the Pentagon or a random set of 20 pullups at DCA airport, he seems obsessed with proving that age is a choice.
What You Can Actually Learn From Him
You don’t have to agree with his politics or his views on medicine to see there’s a blueprint here that works for longevity.
First, resistance training is non-negotiable. If you want to stay mobile into your 70s, you have to lift things. Second, consistency beats intensity over the long haul. He’s been doing this for half a century. That’s the real reason he’s in shape—not just the TRT.
If you want to try the "RFK style" without the controversy, focus on these actionable steps:
- Shorten your workouts: Try 30-40 minutes of high-intensity lifting instead of 90 minutes of distracted wandering.
- Prioritize morning movement: Get outside for a hike or a brisk walk before you start your workday.
- Use drop sets: On your final set of an exercise, drop the weight and go to absolute failure to maximize muscle fiber recruitment.
- Watch the "processed" stuff: Cutting out ultra-processed snacks and sugars does more for muscle definition than almost any supplement.
At the end of the day, the obsession with Robert F. Kennedy Jr. muscles isn't just about a guy in his 70s being "ripped." It’s a cultural fascination with the idea that we don’t have to accept physical decline as we get older. Whether he’s "natural" or "enhanced," the message he’s pushing—that physical vitality is a form of personal sovereignty—clearly resonates with millions.