Sylvester Stallone Workout and Diet Plan: Train like Rambo and Rocky ! (2023)

Last updated on March 4th, 2021 at 10:16 am

We’ve been working on getting a lot of legends on SHJ.

If you missed Arnold Schwarzenegger, we researched him recently as well.

And now it’s time for another legend: Stallone.

Like Schwarzenegger, Stallone has a BOOK about fitness and nutrition, so I’m going to give you all the relevant information that is possible in an article like our typical routines.

I hope you’re ready for the biggest knowledge bombs Stallone gives us in his book, because they’re coming for you.

Sylvester Stallone Stats:

Height: 5’10

Weight: (approximate) 185-195

Age: 72

Sylvester Stallone isn’t short, per se, but he also isn’t tall or even at the average height for celeb men we’ve seen at SHJ.

He’s about three to five inches off being average.

The average height is anywhere from 6’1-6’3 with celebs likeChris Pratt,Chris Hemsworth,Hugh Jackman,Chris Evans,Adam Driver,Stephen Amell,Clive Standenand so many more.

The shorter range, which Stallone would be a part of if I add in guys like Matt Damon and Josh Brolin, consists of guys likeZac Efron,KJ Apa,Mark Wahlberg,Daniel Radcliffe,Tom Hollandand more.

And, even taller than them are guys likeThe Mountain,Dwayne Johnson,Joe Manganiello,Ben Affleck,Jason Momoa,Ray Fisher,Winston Duke,Alexander Skarsgardand a few others.

But, don’t worry either way.

I write these routines to be utilized by any shape and size.

Sylvester Stallone Diet and Nutrition

One of the biggest things Stallone supports is daily water intake.

At one point in his book he says:

“Eight glasses. Ten glasses. A gallon. Lake Michigan.”

And he proceeds to talk about how important drinking water daily is.

One thing that he mentions about the importance of water is the fact that it can help curb hunger. He also talks about chewing sugar free gum and eating a banana in order to help curb hunger.

Another huge part of Stallone’s belief system is making your diet sustainable with the use of a cheat day each week.

Now that’s something we can get behind at SHJ.

For those of you in our Academy you know we build the Nutrition Classes to be sustainable, and almost all of them have a 24 hours period of cheat meals or carb reloading to help support that system.

And it works!

Stallone mentions that he has tried basically all the diets you can think of. It all comes down to which you can find sustainable. He talks about the fact that each time you start a new diet it’s going to have different results based on how your body reacts to it.

But, the sustainability portion is definitely something else that is fitting right in.

So, what I suggest is that you check out the Nutrition Pillars and find what works for YOU.

Sylvester Stallone Workout Routine Research

Thanks to Stallone’s book, which Coach Derek was nice enough to lend me, we don’t have to do much research, but rather we have multiple workout routines that I’m able to share with you.

What I will tell you here is that each one has a different feel to it.

One is what Stallone refers to as the “Classic Workout” and the other I’m going to share with you is the “Advanced Workout”.

So I guess you can say the advanced workout has a bit more volume to it.

But I’m sure you could have figured that out.

Stallone switched his training up for each movie he did and continued learning new ways to take his physique and his performance to the next level.

Lucky for us, he tells us all about it in the book and gives us examples of each.

But, heck, I don’t know about you, but I’d be happy with his physique and performance right off the bat in the first Rocky.

I’ll give you guys the routines and you can decide if you’ll be utilizing The Class or The Advanced.

Let’s do this.

The Sylvester Stallone Workout Routine

Training Volume:

3 days per week

Explanation:

Both routines follow a 3 day split. The advanced is…more advanced. You can choose to do either routine. Stallone created them both and there for you to utilize.

Do 3 sets of 8-12 reps per workout routine and 10-20 min of cardio each time listed.

While training for Rambo 3 Stallone felt he was over training so he believes in utilizing a 3 day split

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

November 2018 Update (Special Creed 2 Addition):

I’ve added a “Superset” Bonus Workout thanks to Coach Derek.

Stallone mentions that he usually adds this in once every other month for about a week.

Supersets are performed one after another without a break in between. Complete exercise one for all 8-12 reps then exercise two for 8-12 reps and then break for another superset of the two.

The Classic Workout:

Monday and Friday Routine:

1. Cardio Warm Up
2. Floor Crunches
3. Hanging Leg Raises
4. Incline Bench Press
5. Wide Arm Push Ups
6. Smith Machine Shoulder Press
7. Seated Lat Raises
8. Punching Dumbbells
9. Incline Bench Dumbbell Flys
10. Bent Bar Extensions
11. Half-Lunges
12. Seated Calf Raises
13. Cardio Finale

Wednesday Routine:

1. Cardio Warm Up
2. Twisting Crunches
3. Barbell Curls
4. Incline Dumbbell Curls
5. Reverse Wrist Curls
6. Rambo Pull-downs
7. Seated Rows
8. One Arm Dumbbell Rows
9. Dumbbell Shrugs
10. Hyperextensions
11. Cardio Finale

The Advanced Workout:

Monday and Friday Routine:

1. Cardio Warm Up
2. Hanging Leg Raises
3. Twisting Crunches
4. Incline Bench Dumbbell Flys
5. Wide Arm Push Ups
6. Rambo Pull-downs
7. One Arm Dumbbell Rows
8. Dumbbell Shrugs
9. Smith Machine Half Squats
10. Leg Presses
11. Leg Extensions
12. Cardio Finale

Wednesday Routine:

1. Cardio Warm Up
2. Smith Machine Shoulder Press
3. Bent Over Runners
4. Upright Rows
5. Dumbbell Shrugs
6. Rocky Chins
7. Barbell Curls
8. Cable Press-down
9. Overhead Rope Push-Downs
10. Tricep Dips
11. Flat Bench Wrist Curls
12. Narrow Grip Pull-downs
13. Wrist Rollers
14. Cardio Finale

The Superset Workout:

Monday and Friday Routine:

1. Cardio Warm Up
2. Rocky Chins (back) w/ Wide-Arm Push-ups (chest)
3. Incline Bench Press (chest) w/ Narrow Grip Pull-downs (back)
4. Punching Dumbbells (shoulders) w/ Bent-Over Runners (shoulders)
5. Dumbbell Shrugs (back) w/ Cable Press-downs (triceps)
6. Leg Presses (legs) w/ Lying Leg Curls (legs)
7. Half-lunges (legs and glutes) w/ Leg Extensions (legs)
8. Hyperextensions (back) w/ Hanging Leg Raises (abs) w/ Twisting Crunches (abs)

Wednesday Routine:

1. Cardio Warm Up
2. Rocky Chins (back) w/ Barbell Curls (biceps)
3. Preacher Curls (biceps) w/ Hammer Curls (forearms) w/ Flat Bench Wrist Curls (forearms)
4. Bent-Over Runners (shoulders) w/ Cable Press-downs (triceps)
5. Low Pulley Curls (biceps) w/ Overhead Rope Push-downs (triceps)
6. Tricep Dips (triceps) w/ Hangs (forearms)
7. Hanging Raises (abs) w/ Broomstick Twists (abs) w/ Hyperextensions (back) w/ Twisting Crunches (abs)