Sylvester Stallone Workout Routine

Sylvester Stallone Workout Routine – In this article, we will discuss in detail the exercise and diet routine of the superstar Sylvester Stallone.

He is a superstar, a legendary actor but there was a time in life when he struggled a lot to get decent roles in movies. He faced a lot of rejection in Hollywood initially but that didn’t stop him from pursuing his dream.

Sylvester Stallone Workout Routine

Ultimately, he became a star. He portrayed the role of Rocky Balboa onscreen, this was the time when his physique impressed all his viewers. Even though he is over 70, he still has one of the best physiques in Hollywood. Also, find out if Sylvester Stallone took steroids or not?

Now. let’s find out what is his secret…

Current Stats

  • Height – 5’10” (177 cm)
  • Weight – 185 lbs (84 kg)
  • Birthday – July 6, 1946 (age 74 years)
  • Birthplace – New York, USA

Workout Principles

Sylvester Stallone follows his workout routine diligently 6 days a week. During that time, he focuses on training all his muscle groups. In addition, he takes 1 day off for rest.

He follows a very strenuous workout routine that includes squats, deadlifts, and more such exercises. Also, he takes very little rest between his exercise sets.

His exercise style helps him to lose weight and increase muscle mass. This strengthens and tones his muscles so that he can maintain his routine.

There is no doubt that Stallone has always had an aesthetic-looking body. His fitness and stamina have never let him down throughout these years. Stallone’s physique can easily give many bodybuilders a run for their money.

Sylvester Stallone Workout Routine

The Sylvester Stallone workout routine comprises of usually 8 to 12 exercises. Sometimes he divides his workout into two parts – morning and afternoon. This helps him do a lot of exercise without putting excessive strain on his body.

Sylvester Stallone Bodybuilding

In addition to the workout, Stallone also pays attention to eating a healthy diet so that his body can handle all the strain caused by exercise.

Another important thing is that he maintains an overall healthy and physically active lifestyle routine. He also takes some time off to rest so that his body and muscles can recover properly.

Taking care of your health and physical appearance is extremely important for everyone especially celebrities because the camera captures everything. Also, check out the Mark Wahlberg workout routine.

Before we continue discussing the Sylvester Stallone workout Routine, keep in mind that you can also follow it and achieve similar results but it is important to increase your testosterone levels so that your workout efforts give maximum results.

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Now, let’s continue with the detailed workout routine of Sylvester Stallone:

Monday, Wednesday, and Friday

Morning – Back, Chest, and Abs

In this workout routine, Stallone does 8 different types of exercises that focus on the muscles of his back, chest, and abs.

  • Dumbbell Chest Fly on a flat bench (10-12 reps and 4 sets)
  • Seated Dumbbell Tricep Extension (8-10 reps and 3 sets)
  • Close Grip Seated Cable Row (10-12 reps and 4 sets)
  • Close Grip Barbell Bench Press (6-8 reps and 5 sets)
  • Raised Leg Crunches (8-10 reps and 3 sets)
  • Wide Grip Chin Ups (8-10 reps and 6 sets)
  • Barbell Incline Bench Press (8-10 reps and 4 sets)
  • Single Arm Bent Over Lateral Raise (8-10 reps and 4 sets)

Afternoon – Arms, Shoulders, and Abs

In the afternoon, Sylvester Stallone focuses on exercises that help in strengthening and toning the muscles of his arms, shoulders, and abs. In total, he does 12 exercises.

  • Barbell Bicep Curls (8-10 reps and 3 sets)
  • Dumbbell Concentration Curls (10-12 reps and 4 sets)
  • Straight Arm Cable Pulldowns (10 reps and 3 sets)
  • Single Arm Bent Over Lateral Raise (8-10 reps and 3 sets)
  • Seated Incline Dumbbell Bicep Curls (8-10 reps and 3 sets)
  • Dumbbell Side Lateral Raise (10-12 reps and 4 sets)
  • Overhead Press or Military Press (8-10 reps and 4 sets)
  • Lying Alternating Leg Raise (8-10 reps and 3 sets)
  • Bent-Over Dumbbell Reverse Fly (6-8 reps and 5 sets)
  • Oblique Crunches (6-8 reps and 3 sets)
  • Dumbbell Lying Lateral Raise (8-10 reps and 3 sets)
  • Decline Sit-ups (8-10 reps and 3 sets)

Sylvester Stallone Diet Routine

Tuesday, Thursday, and Saturday

Thighs and Calves

Sylvester Stallone follows a workout routine with 9 exercises that focus on his thighs and calves muscles.

  • Incline Leg Press (8-10 reps and 4 sets)
  • Seated Leg Extensions (8-10 reps and 4 sets)
  • Dumbbell Stiff Leg Deadlift (10-12 reps and 4 sets)
  • Standing Calf Raises (10-12 reps and 4 sets)
  • Leg Curls (10-12 reps and 4 sets)
  • Squats (8-10 reps and 4 sets)
  • Seated Calf Raises (8-10 reps and 4 sets)
  • Leg Extensions (10-12 reps and 4 sets)
  • Barbell Standing Calf Raises Alternate Legs (8-12 reps and 5 sets)

Sunday – Rest

On Sunday, Sylvester takes the day off from workout and exercise and he just rests.

Relaxing is as important as exercise. If you keep exercising every day and do not rest then it can cause injuries.

Your muscles, joints, and ligaments go under immense stress and strain while exercising. So, it is important to rest.

When you rest, your muscles and joints can repair and recover from the excessive strain and they are protected from getting injured.

Therefore, Sylvester Stallone prefers taking a rest on Sunday.

Sylvester Stallone Diet Routine

Even though Stallone is above 70 years but that does not mean he doesn’t follow a good diet plan.

Just like the workout routine, Sylvester follows a diet routine too.

He likes to divide his meals into 4 parts so that he can keep eating at regular intervals throughout the day. It also focuses on keeping his protein intake high so that his muscles do not take the strain caused by exercise.

In addition, he eats a diet full of nutrition so that his strength and stamina can be maintained while his weight can be managed.

Workout Routine - Stallone

Let’s see the Sylvester Stallone diet routine in detail:

Sylvester Stallone Diet Routine

First Meal

  • 1 glass of Liquid Aminos

Second Meal

  • 3 egg whites and 1 yolk
  • Creamy Irish-style oatmeal
  • Pumpernickel toasts
  • 1 fresh papaya
  • Few pieces of figs

Third Meal

  • Roasted summer squash with garlic
  • Broiled chicken breast
  • Fresh salad
  • Few pieces of figs
  • Some berries

Fourth Meal

  • Broiled fish
  • Fresh salad
  • Toasted bread (containing high-fiber)
  • Veal (optional)


Using supplements to boost your strength and stamina is not an unusual thing. So, there is a possibility that Sylvester might be using dietary supplements to supercharge his gains. These may include:

  • Multivitamins
  • Protein shake
  • Fat burner
  • Creatine
  • Liquid Aminos
  • BCAA’s

Sylvester Stallone Workout Routine – Conclusion

He follows a strict workout routine because he wants to maintain his muscle gains.

If you want to achieve similar fitness levels then you can do it by following his routine. However, the main point here is consistency.

When you are consistent in exercising then you can transform your body the way you want. Keep in mind, consistency is important.

Start your workout today and see the results in the near future.

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The images are taken from Sylvester Stallone Instagram