Sylvester Stallone Workout Routine: Get His Legendary Physique!

“Life is more than sunglasses and hit movies. Reality – that’s the main event.” This quote by Sylvester Stallone shows that he’s not just a movie icon but also a living legend. The Italian Stallion is known for his iconic roles as Rocky Balboa and John Rambo, but he’s also famous for his chiseled physique. For years, people have been wondering about his workout routine, diet, and lifestyle.

Stallone has always prioritized staying fit and healthy, even at the age of 75. He’s a fitness icon who has inspired many with his physique and dedication to working out. If you’re a fan of Stallone and want to get in shape like him, then here’s a detailed guide to his workout routine.

Workouts like his require hard work, discipline, and consistency. So if you’re ready to push yourself to the limit and achieve an impressive physique like the Rocky star, then keep reading to learn more about Sylvester Stallone’s workout routine.

Current Stats

Stallone stands at 5’9” and weighs 185 lbs. He trains six days a week and focuses on forearms, traps, and shoulders. He follows a full-body approach with strenuous exercises like deadlifts and squats, with minimal rest between the sets.

sylvester stallone workout routine

Workout Principles

Stallone follows the maximum effort method while training. The principle involves pushing oneself to the limit to lose fat and build muscle. Stallone’s workout regimen has a full-body approach and incorporates eight to twelve exercises.

Sylvester Stallone’s Workout Routine And Diet Plan

It’s worth noting that Stallone is addicted to exercising and would train regardless of his busy filming schedule, even in the evenings. He has often talked about his love for working out and how important it is for his well-being.

Stallone still boxes and makes cardio a part of his high-intensity training routine. His workouts often vary with each movie, with each installment pushing him to new limits.

Stallone focuses on working out different parts of his body in the morning and afternoon, with eight to twelve exercises in each session. He generally incorporates 8-10 reps for strength building and 10-12 reps for hypertrophy. According to him:

Now I focus on a variety of exercises, working out three times a week for 90 minutes per session. I really feel good. much stronger than I’ve ever felt, actually. something is working.”

Monday, Wednesday, and Friday Mornings: Chest, Back, and Abs Workout

This workout routine includes eight different exercises. Here’s the routine:

  • Flat Bench Press (4 sets, 8-10 reps)
  • Incline Bench Press (4 sets, 10-12 reps)
  • Barbell Rows (4 sets, 8-10 reps)
  • Deadlifts (3 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (4 sets, 8-10 reps)
  • Close-grip Seated Rows (4 sets, 10-12 reps)
  • Seated Extension (3 sets, 8-10 reps)
  • Crunches (3 sets, 10-12 reps)

Monday, Wednesday, And Friday Afternoon: Shoulders, Arms, And Abs Workout

On Monday, Wednesday, and Friday afternoons, Stallone performs shoulder, arm, and abs routines.

This workout involves twelve exercises but for a total of four sets each. Here’s the routine:

  • Military Press (4 sets, 8-10 reps)
  • Lateral Raises (4 sets, 10-12 reps)
  • Front Raises (4 sets, 8-10 reps)
  • Bent-over Dumbbell Flyes (5 sets, 6-8 reps)
  • Dumbbell Curl (4 sets, 10-12 reps)
  • Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
  • Tricep Pushdowns (4 sets, 10-12 reps)
  • Cable Tricep Extensions (3 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
  • Reverse Crunches (3 sets, 10-12 reps)
  • Oblique Crunches (3 sets, 6-8 reps)
  • Lying Leg Raises (3 sets, 10-12 reps)

Tuesday, Thursday, And Saturday Morning: Calves And Thighs Workout

On Tuesday, Thursday, and Saturday, Stallone performs a calves and thighs routine with nine exercises. Here’s the routine:

  • Standing Barbell Squats (5 sets, 6-8 reps)
  • Leg Press (4 sets, 8-10 reps)
  • Leg Extension (3 sets, 10-12 reps)
  • Stiff Leg Deadlift (4 sets, 10-12 reps)
  • Lying Leg Curls (3 sets, 10-12 reps)
  • Standing Barbell Alternate Calf-raises (5 sets, 8-12 reps)
  • Seated Calf-raises (4 sets, 10-12 reps)
  • Donkey Calf-raises (3 sets, 10-12 reps)
  • Leg Raises (3 sets, 10-12 reps)

1,000 Rep Circuit:

Stallone is known for his 1,000-rep circuit. Here’s how it works:

you do 10 sets of different exercises for 100 reps each. Set up to seven and consist of high-intensity exercises like kettlebell swings, chin-ups, push-ups, bodyweight squats, and Bulgarian split squats.

The last three sets are made up of ab work (typically sit-ups) and donkey kicks.

sylvester stallone workout routine

Sylvester Stallone Workout Routine For Expendables

Sylvester Stallone’s Expendables Workout is a 90-minute routine done three times a week with celebrity trainer Gunnar Peterson. The workout primarily focuses on arms, shoulders, and abs.

Here is how it goes:

Stallone Expendables Biceps Workout

The routine consists of five exercises, done in the following order:

  • Seated Dumbbell Curls: 3 sets x 10-12 reps
  • Hammer Curls: 3 sets x 10-12 reps
  • Preacher Curls: 3 sets x 10-12 reps
  • Concentration Curls: 3 sets x 10-12 reps
  • Cable Curls: 3 sets x 10-12 reps

Stallone’s recommended weight for bicep curls is 25-30 pounds, with a focus on maintaining good form and a controlled motion.

Expendables Triceps Workout

Stallone’s triceps workout is done as a circuit, starting with narrow pushups followed by kickbacks, overhead extensions, and body dips. The circuit is repeated three times, with no rest in between.

The triceps routine consists of:

  • Close-Grip Pushups: 12 reps
  • Tricep Kickbacks: 12 reps
  • Overhead Tricep Extension: 12 reps
  • Body Dips: 12 reps

Expendables Shoulder Workout

The Stallone Expendables Shoulder Workout includes the famous Arnold Press. The routine begins with seated military presses, followed by Arnold presses, lateral raises, and reverse flies.

The shoulder workout consists of:

  • Seated Military Press: 3 sets x 10-12 reps
  • Arnold Press: 3 sets x 10-12 reps
  • Lateral Raises: 3 sets x 10-12 reps
  • Reverse Flies: 3 sets x 10-12 reps

Expendables Abs Workout

Stallone finishes his workout routine with 10 sets of 10 Decline Bench Crunches with a Twist and 5 sets of 20 Hanging Leg Raises for his abs.

He also advises hanging leg raises to focus on rolling the stomach up with locked knees. The routine consists of the following five exercises, done for 3 sets with 20 repetitions each:

  • Basic Crunches
  • Reverse Crunches
  • Toe Touches
  • Seated Russian Twists
  • Broomstick Twists

Stallone advised beginners to increase reps based on fitness levels but also warns about the likelihood of soreness.

Sylvester Stallone’s Diet

Stallone follows a nutrition plan similar to that of a bodybuilder with high protein and carbohydrate intake and moderate to low levels of fat. His recommended macros are 40% protein, 40% carbs, and 15-20% fats.

The recommended calorie intake targets are 2,500 for men and 2,000 for women, with an additional 15% for muscle hypertrophy. A free macronutrient calculator can determine an ideal calorie/macro split based on training frequency. Stallone used calorie restriction to improve his physique and mood, dropping to 1,100 calories over 3 days. He loaded up on starchy foods for action scenes, but this is not recommended.

Here’s his typical diet chart:

Meal 1:

  • 1 cup of oatmeal
  • 3 egg whites
  • 1 slice of whole-grain bread
  • 1 cup of berries
  • 1 cup of black coffee

Meal 2:

  • Grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of steamed vegetables
  • 1 broccoli floret

Meal 3:

  • Grilled fish
  • Baked sweet potato
  • 1 salad bowl with mixed greens
  • 1 tablespoon of olive oil

Meal 4:


Stallone includes supplements to complement his diet. Some of the supplements he takes are:

Frequently Asked Questions:

What Was Sylvester Stallone Workout Routine For Rambo?

For the Rambo films, Stallone had a similar routine to his Rocky workouts. He had low-calorie intakes and an intense training schedule, involving resistance training, cardio, and boxing.

sylvester stallone workout routine

Does Sylvester Stallone Do Cardio?

Yes, Stallone still includes cardio in his workouts. He even boxes regularly, which is a great form of cardio.

How Did Sylvester Stallone Train For Rocky?

Stallone trained under the guidance of Franco Columbu since 1977. His workouts varied for each Rocky movie, with each installment pushing him to new limits.

The routine included running, sparring, resistance training, ab circuit, and swimming.

sylvester stallone workout routine

Summing Up

Sylvester Stallone’s workout routine is a testament to the importance of hard work and dedication when it comes to achieving a legendary physique. His intense training regimen, combined with a strict diet and strong mental focus, allowed him to transform his body and become an icon in the fitness world.

While not everyone may aspire to achieve the same level of physical fitness as Stallone, incorporating some aspects of his training routine into your own workout can help you to achieve your own personal fitness goals.

Remember to always prioritize your health and safety, and to consult with a professional before making any significant changes to your workout routine or diet.

4.5/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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