Sylvester Stallone Workout Tips

Sylvester Stallone Workout Tips

Sylvester Stallone is known almost as much for his physique as his acting. The man who made his mark on Hollywood as Rambo and Rocky has maintained his physical fitness decades later. While you may not be as genetically blessed as Stallone, you can incorporate some of his techniques into your routine to maximize your results.

Split It Up

If you want to achieve maximum results, like Stallone did at his peak, you need an extreme workout program comparable to that of a professional bodybuilder. When training for "Rambo: First Blood Part II," Stallone used a two used a two-day double split recommended by two-time Mr. Olympian Franco Columbu. On Mondays, Wednesdays and Fridays, Stallone worked his chest, back and abs in the morning and his shoulders, arms and abs in the afternoon. On Tuesdays, Thursdays and Saturdays, Stallone started with calves and thighs in the morning and do rear delts, traps and abs in the afternoon.

Simplify to Maintain

As he's aged, Stallone has reduced his workouts to a manageable level to maintain his fitness. Use a basic workout like his to maintain your physique while balancing your life. Stallone begins his workouts with a 10-minute warm-up to loosen up his arms, legs, back and neck. He then progresses through a total-body workout. He lifts weights, focusing on biceps and triceps for 45 minutes. Then he does 25 minutes of shoulder exercises and up to 30 minutes worth of ab exercises. Finally, Stallone finishes up his workout with 500 shoulder twists.

Eat to Fuel Your Workouts

When he was filming the Rocky movies, Stallone worked out on an empty stomach. According to the actor, his body started to cannibalize itself and he was "all skin and bones." Now Stallone has embraced healthier habits. He begins his day with a breakfast of easily digestible foods, like eggs, bread and fruit. Then he relaxes for an hour and 15 minutes to give his food time to digest before working out. If he's working out more, Stallone eats to make up for it; he explains, "If I have a long way to go, I fill up with ‘fuel’ – good high-energy foods."


If you don't allow your body time to recover, you won't see the fitness gains that you're looking for and you risk injuring yourself. Even at the peak of his physical fitness, Stallone only worked out six days per week, resting on the seventh day. Over the years, Stallone has introduced more rest into his routine, using a schedule of three days on, one day off.