Sylvester Stallone Is Among the Best Hollywood Star With Massive Muscle Mass

Arnold Schwarzenegger is one of the successful and most jacked actorsof Hollywood. If someone stands and competes equally to him, he isone and only Sylvester Stallone, whether it is success in Hollywood movies or physique. Sylvester is someone who competed with Arnold in many ways.

If you’ve watched his movies like Rocky or you’re a fan of Sylvester Stallone, you might have noticed he’s jacked and equally strong like his physique. Nonetheless, if you’re questioning what Sylvester Stallone’s workout routine is or what’s his diet plan, then it’ll get answered as we’re going to discuss the same.

Over the years, Sylvester Stallone’s workout routine has changed from movie to movie. For instance, for Rocky Balboa’s looks, he preferred doing heavy bodybuilding-style workout routines. On the other hand, to look leaner for a movie like Rocky 3, he followed metabolic conditioning circuits.

sylvester stallone workout routine

Sylvester Stallone’s Workout Plan – For the Movie Rocky

Sylvester Stallone’s workout routine for the movie Rocky includes AM/PM workouts. It means he used to train twice a day for six days a week.

Morning: Monday, Wednesday & Friday – Chest, Back & Abs

ExerciseSetsReps
BB Bench Press – Incline48 – 10
DB Flys410 – 12
BB Bench Press – Close Gripped56 – 8
Chin-Ups (Wide Gripped)68 – 10
1 – Arm Bent Over DB Lateral Raises48 – 10
Seated Cable Rowing (Close Gripped)410 – 12
Crunches (Raised Leg)38 – 10
Seated Ab Crunches38 – 10

Afternoon: Monday, Wednesday & Friday – Shoulders, Arms & Abs

ExerciseSetsReps
BB Military Press48 – 10
DB Side Lateral Raises410 – 12
DB Bent Over Raises56 – 8
BB Curls38 – 10
Seated DB Curls (Incline)38 – 10
DB Concentration Curls410 – 12
Lying DB Raises38 – 10
1 – Arm Bent Over Lateral Raises38 – 10
Lat Pulldowns310
Alternate Leg Raises38 – 10
Decline Sit-Ups38 – 10
Oblique Crunches36 – 8

Morning: Tuesday, Thursday & Saturday – Calves & Legs

ExerciseSetsReps
Calf Raises – Seated48 – 10
Calf Raises – Standing410 – 12
Standing Alternate Calf Raises (Barbell)58 – 12
Leg Press (45 – Degree)48 – 10
BB Squats48 – 10
Seated Leg Extensions48 – 10
Leg Curls410 – 12
Leg Extensions410 – 12
BB Deadlift (Stiffed Leg)410 – 12

Afternoon: Tuesday, Thursday & Saturday – Rear Deltoids, Traps & Abs

ExerciseSetsReps
DB Rear Deltoid Raises48 – 10
Cable Crossovers410 – 12
Pec – Deck (Reverse)58 – 12
Front BB Shrugs48 – 10
BB Upright Rowing48 – 10
Flat Bench Cable Rowing (To Neck)48 – 10
Ab Crunches48
Crunches (Oblique)410
Cable Crunch410 – 12

Sylvester Stallone’s Workout Routine – The Classic Workout (3 Days / Week)

Another three-day workout plan of Sylvester Stallone that he followed, which he named The Classic Workout routine:

Monday & Friday:

ExerciseSetsReps
Cardio & Warm-Up10 – 20 Min
Floor Crunches38 – 12
Leg Raises (Hanging)38 – 12
Incline BB Bench Press38 – 12
Push-Ups (Wide)38 – 12
Shoulder Press (Smith Machine)38 – 12
Seated DB Lateral Raises38 – 12
DB Boxer Punch38 – 12
Incline DB Flys38 – 12
Cable Triceps Extensions38 – 12
Half Lunges38 – 12
Calf Raises – Seated38 – 12
Cardio10 – 20 Min

Wednesday:

ExerciseSetsReps
Cardio & Warm-Up10 – 20 Min
Twisting Crunches38 – 12
BB Curls38 – 12
Incline DB Curls38 – 12
BB Reverse Wrist Curls38 – 12
Rambo Pull-Ups38 – 12
Seated Cable Rowing38 – 12
1 – Arm DB Rowing38 – 12
DB Shrugs38 – 12
Hyperextensions38 – 12
Cardio10 – 20 Min

Sylvester Stallone’s Workout Routine – The Advanced Workout (3 Days / Week)

Here’s one more three days workout plan of Sylvester Stallone that he named The Advanced Workout:

Monday & Friday:

ExerciseSetsReps
Cardio & Warm-Ups10 – 20 Min
Hanging Leg Raises38 – 12
Twisting Crunches38 – 12
Incline DB Flys38 – 12
Push-Ups (Wide)38 – 12
Rambo Pull-Ups38 – 12
1 – Arm DB Rowing38 – 12
DB Shrugs38 – 12
Half Squats (Smith Machine)38 – 12
Leg Presses38 – 12
Leg Extensions38 – 12
Cardio10 – 20 Min

Wednesday:

ExerciseSetsReps
Cardio & Warm-Ups10 – 20 Min
Shoulder Press (Smith Machine)38 – 12
Bent Over Rowing38 – 12
BB Upright Rowing38 – 12
DB Shrugs38 – 12
Rocky Chin – Ups38 – 12
BB Curls38 – 12
Triceps Cable Press – Downs38 – 12
Overhead Triceps Push – Downs38 – 12
Triceps Dips38 – 12
Flat Bench Wrist Curls38 – 12
Pull – Downs (Narrow Grip)38 – 12
Wrist Rollers38 – 12
Cardio10 – 20 Min

Sylvester Stallone’s Workout Routine – The Superset Workout

Here’s Sylvester Stallone’s workout routine that consists of superset, which he followed for appearing leaner in movies:

Monday & Friday Routine:

ExerciseSetsReps
Cardio & Warm-Ups10 – 20 Min

Rocky Chin – Ups Superset W/

Wide Arm Push – Ups

3

3

8 – 12

8 – 12

Incline BB Bench Press Superset W/

Narrow Grip Lat Pull – Downs 

3

3

8 – 12

8 – 12

DB Punching Superset W/

Bent-Over Lateral Runners 

3

3

8 – 12

8 – 12

DB Shrugs Superset W/

Cable Press – Downs 

3

3

8 – 12

8 – 12

Leg Press Superset W/

Lying Leg Curls 

3

3

8 – 12

8 – 12

Half Lunges Superset W/

Leg Extensions 

3

3

8 – 12

8 – 12

Tri-set:

Hyperextensions

Hanging Leg Raises

Twisting Crunches 

 

3

3

3

 

8 – 12

8 – 12

8 – 12

Wednesday Routine:

ExerciseSetsReps
Cardio & Warm-Ups10 – 20 Min

Rocky Chin – Ups Superset W/

BB Curls

3

3

8 – 12

8 – 12

Tri-set:

Preacher Curls

Hammer Curls

Wrist Curls (Flat Bench) 

 

3

3

3

 

8 – 12

8 – 12

8 – 12

Bent Over Runners Superset W/

Triceps Press downs 

3

3

8 – 12

8 – 12

Cable Curls (Low Pulley) Superset W/

Overhead Rope Push – Downs 

3

3

8 – 12

8 – 12

Triceps Dips Superset W/

Dead Hangs 

3

3

8 – 12

8 – 12

Giant Set:

Hanging Leg Raises

Stick Twists

Hyperextensions

Crunches (Twisting) 

 

3

3

3

3

 

8 – 12

8 – 12

8 – 12

8 – 12

Sylvester Stallone’s Diet Plan

Meal 1

  • Liquid Aminos

Meal 2

  • Egg Whites – 3
  • Half Yoke
  • Irish Oatmeal
  • Pumpernickel Bread Toast
  • Papaya
  • Few Figs

Meal 3

  • Sumner Squash (Roasted)
  • Chicken (Broiled & Skinless)
  • Salad
  • Berries or Figs

Meal 4

  • Salad
  • Broiled Fish
  • Toasted Bread (High Fiber) or Occasionally Veal

Wrapping Up

Sylvester Stallone is among the legendary Action Hollywood star who has gone through a lot of struggles before gaining fame and success for his roles in popular movies like Rocky and the Rambo. Furthermore, he’s among the best action movie star of Hollywood who is also known for his best physiques.

If you’re wondering how he used to train for his movies or what type of workout routine and diet he followed, we’ve mentioned some of his workout routines and sample diet plan that he used to follow in his days. Finally, we recommend that you stay careful before trying his workout, as it can be taxing to your body if you aren’t working out regularly.