Sylvester Stallone Workout

Sylvester Stallone Workout Routine & Diet Plan

From Rambo to his latest role in The Expendables, Sylvester Stallone has always been in fantastic shape. Sly is in his 60s and looks better than most 20 year olds.

Sylvester Stallone is one of Hollywood’s greatest ever action stars because of these action films he has always had to keep his body in check and in shape but not only that but he would have to change his body shape and look depending on the film he was staring in. For instance, in the Rocky film he had to have a lean body like a boxers, whereas in the Rambo films he has to be lean and ripped like an ex-war vet and also in the expendables he put on a lot of size because he had to play this big tough guy who was physically dominating.

For his role in Victory, Stallone had to endure a hardcore diet of 200 calories of pretein per day. He would also eat a baked potato to avoid fainting. With this he got down to 159lbs!

For Rocky lll, Stallone lost even more weight by eating 10 egg whites, a piece of toast, and an occasional piece of fruit each day. This took him down to 155lbs. When he reached this lean weight target he focused on building pure muscle mass until he reached 175lbs.

When Stallone was trying to get his weight down to 155lbs, he workouts were intense to say the least. He would start his day by going on a 2 mile run, followed by 18 rounds of sparring and accompanied with 2 hours of weight lifting and jump rope. And to top it all off, he would go for another run in the evening.

Sylvester Stallone Workout

As you could imagine Sylvester Stallone’s workout for the Rocky and Rambo movies in insanely intense. He infact put on 10lbs of muscle in only 6 week thanks to a lot of hard work.

His weight catapulted from 170lbs ro 180lbs, his chest went from 44 inches to 50 inches, his biceps went from 16.5 inches to 18 inches and his waist was able to only gain 0.5inches, going from 29 inches to 29.5 inches.

Incredibly, while filming, Stallone gets his body fat percentage all the way down to 4.5%. When he’s not filming he normally hits about 6%.

Here is the Sylvester Stallone Workout:


Chest Bench Press, 3-4 sets, 8-12 reps
Back Pull Downs, 3-4 sets, 8-12 reps
Abs Crunches, 3-4 sets, 8-12 reps

Shoulders Military Press, 3-4 sets, 8-12 reps
Shoulders Lateral Raises, 3-4 sets, 8-12 reps
Arms Curls, 3-4 sets, 8-12 reps
Abs Crunches, 3-4 sets, 8-12 reps
Abs Leg Raises, 3-4 sets, 8-12 reps


Calves Calf Raises, 3-4 sets, 8-12 reps
Thighs Squats, 3-4 sets, 8-12 reps

Rear Deltoids Bent Over Row, 3-4 sets, 8-12 reps
Rear Deltoids Shoulder Press, 3-4 sets, 8-12 reps
Traps Upright Rows, 3-4 sets, 8-12 reps
Abs Crunches, 3-4 sets, 8-12 reps