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 is one 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’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
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press – Incline | 4 | 8 – 10 |
| DB Flys | 4 | 10 – 12 |
| BB Bench Press – Close Gripped | 5 | 6 – 8 |
| Chin-Ups (Wide Gripped) | 6 | 8 – 10 |
| 1 – Arm Bent Over DB Lateral Raises | 4 | 8 – 10 |
| Seated Cable Rowing (Close Gripped) | 4 | 10 – 12 |
| Crunches (Raised Leg) | 3 | 8 – 10 |
| Seated Ab Crunches | 3 | 8 – 10 |
Afternoon: Monday, Wednesday & Friday – Shoulders, Arms & Abs
| Exercise | Sets | Reps |
|---|---|---|
| BB Military Press | 4 | 8 – 10 |
| DB Side Lateral Raises | 4 | 10 – 12 |
| DB Bent Over Raises | 5 | 6 – 8 |
| BB Curls | 3 | 8 – 10 |
| Seated DB Curls (Incline) | 3 | 8 – 10 |
| DB Concentration Curls | 4 | 10 – 12 |
| Lying DB Raises | 3 | 8 – 10 |
| 1 – Arm Bent Over Lateral Raises | 3 | 8 – 10 |
| Lat Pulldowns | 3 | 10 |
| Alternate Leg Raises | 3 | 8 – 10 |
| Decline Sit-Ups | 3 | 8 – 10 |
| Oblique Crunches | 3 | 6 – 8 |
Morning: Tuesday, Thursday & Saturday – Calves & Legs
| Exercise | Sets | Reps |
|---|---|---|
| Calf Raises – Seated | 4 | 8 – 10 |
| Calf Raises – Standing | 4 | 10 – 12 |
| Standing Alternate Calf Raises (Barbell) | 5 | 8 – 12 |
| Leg Press (45 – Degree) | 4 | 8 – 10 |
| BB Squats | 4 | 8 – 10 |
| Seated Leg Extensions | 4 | 8 – 10 |
| Leg Curls | 4 | 10 – 12 |
| Leg Extensions | 4 | 10 – 12 |
| BB Deadlift (Stiffed Leg) | 4 | 10 – 12 |
Afternoon: Tuesday, Thursday & Saturday – Rear Deltoids, Traps & Abs
| Exercise | Sets | Reps |
|---|---|---|
| DB Rear Deltoid Raises | 4 | 8 – 10 |
| Cable Crossovers | 4 | 10 – 12 |
| Pec – Deck (Reverse) | 5 | 8 – 12 |
| Front BB Shrugs | 4 | 8 – 10 |
| BB Upright Rowing | 4 | 8 – 10 |
| Flat Bench Cable Rowing (To Neck) | 4 | 8 – 10 |
| Ab Crunches | 4 | 8 |
| Crunches (Oblique) | 4 | 10 |
| Cable Crunch | 4 | 10 – 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:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Up | – | 10 – 20 Min |
| Floor Crunches | 3 | 8 – 12 |
| Leg Raises (Hanging) | 3 | 8 – 12 |
| Incline BB Bench Press | 3 | 8 – 12 |
| Push-Ups (Wide) | 3 | 8 – 12 |
| Shoulder Press (Smith Machine) | 3 | 8 – 12 |
| Seated DB Lateral Raises | 3 | 8 – 12 |
| DB Boxer Punch | 3 | 8 – 12 |
| Incline DB Flys | 3 | 8 – 12 |
| Cable Triceps Extensions | 3 | 8 – 12 |
| Half Lunges | 3 | 8 – 12 |
| Calf Raises – Seated | 3 | 8 – 12 |
| Cardio | – | 10 – 20 Min |
Wednesday:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Up | – | 10 – 20 Min |
| Twisting Crunches | 3 | 8 – 12 |
| BB Curls | 3 | 8 – 12 |
| Incline DB Curls | 3 | 8 – 12 |
| BB Reverse Wrist Curls | 3 | 8 – 12 |
| Rambo Pull-Ups | 3 | 8 – 12 |
| Seated Cable Rowing | 3 | 8 – 12 |
| 1 – Arm DB Rowing | 3 | 8 – 12 |
| DB Shrugs | 3 | 8 – 12 |
| Hyperextensions | 3 | 8 – 12 |
| Cardio | – | 10 – 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:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Ups | – | 10 – 20 Min |
| Hanging Leg Raises | 3 | 8 – 12 |
| Twisting Crunches | 3 | 8 – 12 |
| Incline DB Flys | 3 | 8 – 12 |
| Push-Ups (Wide) | 3 | 8 – 12 |
| Rambo Pull-Ups | 3 | 8 – 12 |
| 1 – Arm DB Rowing | 3 | 8 – 12 |
| DB Shrugs | 3 | 8 – 12 |
| Half Squats (Smith Machine) | 3 | 8 – 12 |
| Leg Presses | 3 | 8 – 12 |
| Leg Extensions | 3 | 8 – 12 |
| Cardio | – | 10 – 20 Min |
Wednesday:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Ups | – | 10 – 20 Min |
| Shoulder Press (Smith Machine) | 3 | 8 – 12 |
| Bent Over Rowing | 3 | 8 – 12 |
| BB Upright Rowing | 3 | 8 – 12 |
| DB Shrugs | 3 | 8 – 12 |
| Rocky Chin – Ups | 3 | 8 – 12 |
| BB Curls | 3 | 8 – 12 |
| Triceps Cable Press – Downs | 3 | 8 – 12 |
| Overhead Triceps Push – Downs | 3 | 8 – 12 |
| Triceps Dips | 3 | 8 – 12 |
| Flat Bench Wrist Curls | 3 | 8 – 12 |
| Pull – Downs (Narrow Grip) | 3 | 8 – 12 |
| Wrist Rollers | 3 | 8 – 12 |
| Cardio | – | 10 – 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:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Ups | – | 10 – 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:
| Exercise | Sets | Reps |
|---|---|---|
| Cardio & Warm-Ups | – | 10 – 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.
