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Sylvester Stallone Workout Routine Revealed

Jul 20, 2016 | by: Team A8

Rocky Star Workout Routine

Now in his 70’s, Sylvester Stallone continues his rigorous training to keep his lean muscular physique looking almost as good as it did back in his younger years. In his book titled “Sly Moves,” the actor, filmmaker, and professional bodybuilder details his daily workout routines and how he goes about building and keeping muscle mass.

arnold and sylvester stallone

What Influenced Sylvester Stallone Workouts?

Stallone didn’t actually start to seriously workout until his late 30’s when he began training for Rambo II, as evidenced by the dramatic difference between the bodies that were featured in each of the 2 movies. To get himself in shape, he hired two-time Mr. Olympia Franco Columbu who, on a side note, did not come cheap. After training in preparation for the movie, he became hooked and never quit lifting weights. Today, he follows a strict diet and a weekly training routine, and regularly changes exercises so as to not get bored with the same exact activity.

What's Sly Stallone's Workout Routine?

sylvester absFor Sylvester Stallone's ab routine he does hanging raises, twisting crunches, broomstick twists, and floor crunches. To add a degree of difficulty, he implements gym equipment such as a flat bench or a ball into a few of the exercises. Pulldowns, chin ups, seated rows, bent over and upright rows are the foundation of Stallones back workout.

The actual number of different exercises varies depending on what his outside-the-gym schedule entails for the day. Each exercise targets a specific area of the back muscles ensuring that all groups are trained, and a good balance is kept. Sylvester Stallone's arm workout consists of curls for biceps, cable pulldowns and extensions for triceps, and Curls, rollers and hangs for forearms. He uses leg curls and presses, stepups and calf raises to build his legs.

However, when preparing for a movie role for which he needs to get extra-ripped quickly, Stallone cranks things up a notch. He increases the intensity of his workouts and implements a double-split routine where he trains twice a day, 6 days a week. He adopts the following weekly routine:

Image of Sylvester Stallone workoutMonday, Wednesday and Friday Workouts
  • Abs
  • Back
  • Chest
  • Abs
  • Shoulders
  • Arms
Tuesday, Thursday and Saturday workouts
  • Thighs
  • Calves
  • Abs
  • Traps
  • Shoulders

He starts and ends each session with 10 minutes of cardio, does 3 to 4 exercises per body part, and performs 3 to 4 sets of 8 to 12 reps each, He varies the exercises on a daily basis, and only rests for short intervals between sets in order to keep his heart rate up and burn more calories.

Can You Imitate Sylvester Stallone's Workout Routine?

Stallone is also keen on following a diet program that is conducive to losing weight and building muscle. “I get up in the morning about 7:30, and first I drink a glass of liquid amino acids. Around 7:45 a.m. I have breakfast – easily digested foods. For example, two eggs, four figs, and toasted pumpernickel bread. I relax for 1 hour and 15 minutes to give my food time to digest. I’m in the gym for my morning workout around 9 am.” He said.

His lunches are mainly comprised of a salad and broiled skinless chicken along with some broiled vegetables. For dinner, Stallone likes to have broiled fish with steamed or broiled greens. He eats red meat once a week, but ensures that it’s very lean. Love’em or hate’em, Sylvester Stallone is a machine. Whether he’s on a set, running business ventures, or hitting the weights, the man gives it all he’s got.