Check Out Sylvester Stallone’s Workout Plan And Diet So You Can Get As Ripped As Rocky Balboa

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Even at 70-years-old Sylvester Stallone looks to be in tremendous shape. At 65-years-old he was still ripped.

This is Sly at 65-years-old and he was ripped.

For preparation for his roles as Rocky Balboa and Rambo, Stallone would push his body to its limits with a vigorous training regimen that often meant two workouts a day for six days a week in the gym. Stallone says he reduced his body fat percentage to his all-time low of 2.8% for Rocky III.

Stallone changed his workout for each film for a different type of body. In Rocky Balboa, he wanted to look big, but in Rocky III his objective was to have a much leaner torso.

“I wanted to look like Tarzan – sleek, tight, almost catlike,” Stallone once said when asked about his workouts. “I wanted to forget the bulk and go for well-developed muscles.



Sly teamed up with Mr. Olympia Franco Columbu to sculpt his body into a rock-hard mountain for the Rocky IV and Rambo II films.

“I had to charge Sly a good amount for the training because he wanted to train full out, just as if he were preparing for the Mr. Olympia contest,” Columbu told Pop Workouts. “That meant two workouts a day, six days a week. I had to drop almost everything else in order to concentrate on getting him in the best shape of his life.”

Here’s an example of Stallone’s workout program from Rambo 4, Rocky Balboa, and The Expendables series.

Monday, Wednesday, and Friday Mornings

Chest, Back, and Abs Workout

  • Incline Bench Press (4 sets, 8-10 reps)
  • Dumbbell Flys (4 sets, 10-12 reps)
  • Close-grip Bench Press (5 sets, 6-8 reps)
  • Wide-grip Chin Ups (6 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (4 sets, 8-10 reps)
  • Close-grip Seated Rows (4 sets, 10-12 reps)
  • Raised Leg Crunches (3 sets, 8-10 reps)
  • Seated Extension (3 sets, 8-10 reps)

Monday, Wednesday, and Friday Afternoon

Shoulders, Arms, and Abs Workout

  • Military Press (4 sets, 8-10 reps)
  • Side Lateral Raises (4 sets, 10-12 reps)
  • Bent-over Dumbbell-Flys (5 sets, 6-8 reps)
  • Barbell Curls (3 sets, 8-10 reps)
  • Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
  • Concentration Curls (4 sets, 10-12 reps)
  • Lying Dumbbell-raises (3 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
  • Cable Pull Downs (3 sets, 10 reps)
  • Alternate Leg Raise (3 sets, 8-10 reps)
  • Decline Bench Sit-ups (3 sets, 8-10 reps)
  • Oblique Crunches (3 sets, 6-8 reps)

Tuesday, Thursday, and Saturday Morning

Calves and Thighs Workout

  • Seated Calf-raises (4 sets, 8-10 reps)
  • Standing Calf-raises (4 sets, 10-12 reps)
  • Standing Barbell Alternate Calf-raises (5 sets, 8-12 reps)
  • Incline Leg-press (4 sets, 8-10 reps)
  • Squats (4 sets, 8-10 reps)
  • Seated Leg-extensions (4 sets, 8-10 reps)
  • Leg Curls (4 sets, 10-12 reps)
  • Leg Extensions (4 sets, 10-12 reps)
  • Stiff Leg Deadlift (4 sets, 10-12 reps)

Tuesday, Thursday, and Saturday Afternoon

Rear Deltoids, Traps, and Abs Workout

  • Bent-over Dumbbell Rear-Delt Raise (4 sets, 8-10 reps)
  • Cable Crossovers (4 sets, 10-12 reps)
  • Reverse Pec-deck Flyes (5 sets, 8-12 reps)
  • Barbell Shrugs-front (4 sets, 8-10 reps)
  • Barbell Upright-rows (4 sets, 8-10 reps)
  • Flat-bench Cable-rows to Neck (4 sets, 8-10 reps)
  • Ab Crunch (4 sets, 8 reps)
  • Oblique Crunches (4 sets, 10 reps)
  • Cable Crunch (4 sets, 10-12 reps)

Sylvester Stallone Diet

Pre-breakfast: A glass of liquid aminos
Breakfast: 3 egg whites, half yoke, Irish oatmeal, toasted pumpernickel bread, fresh papaya, few figs
Lunch: Roasted summer squash, broiled skinless chicken, salad, figs or berries
Dinner: Salad, broiled fish, high-fibre toasted bread; occasionally eats veal

Now all you need is the willpower to put in the hard work and this montage of Rocky training to motivate you to a better body.

If this baby can do it, so can you!