Sylvester Stallone Workout Routine, Bodybuilding, and Diet Plan

Sylvester Gardenzio Stallone, nicknamed “Sly” and “Sly Stallone”, is a legendary action star of Hollywood who gained worldwide fame for his roles in the seven Rocky films as well as the four Rambo movies. The two-time Oscar-nominated American actor, producer, director, and screenwriter has not just been one of the most popular box office draws but also an inspiration for all the fitness enthusiasts in the world.

Even at 69, Stallone has arguably the best action hero physique in Hollywood sporting enough muscle mass that would make a bodybuilder jealous. So, let us now look at how Stallone managed to keep in such tremendous shape over the last few decades.

Sylvester Stallone Workout Routine

The Hollywood superstar has shown us that age is not a constraint for maintaining and sporting a muscular look. Stallone hits the gym 6 days a week, training hard twice a day and focusing on forearms, traps, and shoulders. Moreover, Sly’s intense training regimen has a “full body” approach with strenuous exercises including deadlifts and squats, and minimal rests between the sets. He follows the maximum effort method while training in order to lose fat and grow muscles simultaneously. Thanks to his relentless will and a focused fitness schedule, Stallone has maintained his impressive body.

Video: Sylvester Stallone Workout and Bodybuilding

Sylvester Stallone Body Measurements

• Height: 1.79 m (5’9”)
• Weight: 185 lbs (84 kg)
• Chest: 44”
• Waist: 39”
• Biceps: 17”

Sylvester Stallone Workout Schedule

Sly followed a 4-week workout and training regimen to achieve his ripped physique in Rambo 4, Rocky Balboa, and the Expendables series. An example of Stallone’s workout program is as follows

Monday, Wednesday, and Friday Mornings

Chest, Back, and Abs Workout

• Incline Bench Press (4 sets, 8-10 reps)
• Dumbbell Flys (4 sets, 10-12 reps)
• Close-grip Bench Press (5 sets, 6-8 reps)
• Wide-grip Chin Ups (6 sets, 8-10 reps)
• Bent-over One-arm Lateral Raises (4 sets, 8-10 reps)
• Close-grip Seated Rows (4 sets, 10-12 reps)
• Raised Leg Crunches (3 sets, 8-10 reps)
• Seated Extension (3 sets, 8-10 reps)

Monday, Wednesday, and Friday Afternoon

Shoulders, Arms, and Abs Workout

• Military Press (4 sets, 8-10 reps)
• Side Lateral Raises (4 sets, 10-12 reps)
• Bent-over Dumbbell-Flys (5 sets, 6-8 reps)
• Barbell Curls (3 sets, 8-10 reps)
• Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
• Concentration Curls (4 sets, 10-12 reps)
• Lying Dumbbell-raises (3 sets, 8-10 reps)
• Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
• Cable Pull Downs (3 sets, 10 reps)
• Alternate Leg Raise (3 sets, 8-10 reps)
• Decline Bench Sit-ups (3 sets, 8-10 reps)
• Oblique Crunches (3 sets, 6-8 reps)

Tuesday, Thursday, and Saturday Morning

Calves and Thighs Workout

• Seated Calf-raises (4 sets, 8-10 reps)
• Standing Calf-raises (4 sets, 10-12 reps)
• Standing Barbell Alternate Calf-raises (5 sets, 8-12 reps)
• Incline Leg-press (4 sets, 8-10 reps)
• Squats (4 sets, 8-10 reps)
• Seated Leg-extensions (4 sets, 8-10 reps)
• Leg Curls (4 sets, 10-12 reps)
• Leg Extensions (4 sets, 10-12 reps)
• Stiff Leg Deadlift (4 sets, 10-12 reps)

Tuesday, Thursday, and Saturday Afternoon

Rear Deltoids, Traps, and Abs Workout

• Bent-over Dumbbell Rear-Delt Raise (4 sets, 8-10 reps)
• Cable Crossovers (4 sets, 10-12 reps)
• Reverse Pec-deck Flyes (5 sets, 8-12 reps)
• Barbell Shrugs-front (4 sets, 8-10 reps)
• Barbell Upright-rows (4 sets, 8-10 reps)
• Flat-bench Cable-rows to Neck (4 sets, 8-10 reps)
• Ab Crunch (4 sets, 8 reps)
• Oblique Crunches (4 sets, 10 reps)
• Cable Crunch (4 sets, 10-12 reps)

Sylvester Stallone Diet

Since Stallone focuses on strength and weight loss, his nutrition plan is quite similar to that of a bodybuilder comprising high levels of protein and carbohydrate, as well as moderate to low levels of fat. His diet also includes some supplements such as protein powders, fat burners, multivitamins, and BCAAs. The typical diet chart of Sylvester Stallone is given below

• Pre-breakfast: A glass of liquid aminos
• Breakfast: 3 egg whites, half yoke, Irish oatmeal, toasted pumpernickel bread, fresh papaya, few figs
• Lunch: Roasted summer squash, broiled skinless chicken, salad, figs or berries
• Dinner: Salad, broiled fish, high-fibre toasted bread; occasionally eats veal

There is no shortcut to achieving an incredible body like Rocky Balboa or John Rambo. If you want to look fit and at the same time increase muscle mass, you should focus on training and eating like Sylvester Stallone. However, talk to a fitness trainer before undergoing such an intense training and nutrition program.