Sylvester Stallone (Rocky) Workout & Diet Plan – His Full-Body Training

Sylvester Stallone workout

Remember the Rocky movies?

Well, then you will know Sylvester Stallone very well because that is how he rose to such fame.

He was also the writer of the Academy Award-winning movies about boxing, going on to become a big action star, receiving his first Golden Globe win and another Oscar nomination.

When he finished school, he went to study at the American College in Switzerland, where he studied drama.

He moved to New York City, hoping to start his acting career. He tried many jobs to make ends meet.

With his love of writing, he created a screenplay about a thug who becomes a professional boxer. He refused to sell the script to anyone unless he could star in the movie himself.

Eventually, he found producers who allowed him to play the lead, which we know, become a great hit.

He starred in quite a few movies after that, some successful, some not so.

The Expendables was another successful movie, reaching the number one spot at the box office.

Now, at the age of 75, he lives in Palm Beach, Florida with his wife.

Sylvester Stallone Training & Diet – All You Need to Know

Current Stats

  • Weight: 195 pounds/85.5 kg.
  • Birthday: 6 July 1946
  • Birthplace: New York City, USA
Winning Awards
  • 1984 – He won a star on the “Hollywood Walk of Fame”
‘Academy of Science Fiction, Fantasy & Horror Films, USA’
  • 1997 – Lifetime Achievement Award
Austin Film Critics Association
  • 2015 –Best Supporting Actor in Creed
Awards Circuit Community Awards
  • 2015 – Best Actor in a Supporting Role in Creed
Black Film Critics Circle Awards
  • 2015 – Best Supporting Actor in Creed
Black Reel Awards
  • 2016 – Outstanding Motion Picture in Creed (shared)
Boston Online Film Critics Association
  • 2015 – Best support Actor in Creed
Bravo Otto
  • 1985 – Best Actor (Schauspieler)
Broadcast Film Critics Association Awards
  • 2016 – Best Support Actor in Creed
CinemaCon, USA

2012 – Career Achievement

CineRockom International Film Festival
  • 2013 – Lifetime Achievement Award in Rocky IV
César Awards, France
  • 1992 – Winner
David di Donatello Awards
  • 1997 – Best Foreign Actor in Rocky
Denver Film Critics Society
  • 2016 – Best Supporting Actor in Creed
Georgia Film Critics Association (GAFCA)
  • 2016 – Best supporting Actor in Creed
Gold Derby Awards
  • 2016 – Support Actor in Creed
Golden Apple Awards
  • 1997 – Male Star of the Year
  • 1985 – Sour Apple Award
Golden Camera, Germany
  • 2004 – Best International Actor
Golden Globes, USA
  • 2016 – Best Performance by an Actor in a Supporting Role in a Motion Picture in Creed
Golden Schmoes Awards
  • 2015 – Best Supporting Actor of the Year in Creed
Hasty Pudding Theatricals, USA
  • 1986 – Man of the Year
Hollywood Film Awards
  • 2010 – Lifetime Achievement Award
Huading Award
  • 2016 – Lifetime Achievement Award
Jupiter Award
  • 1982 – Best International Actor in First Blood and in Rocky III
Kansas City Film Critics Circle Awards
  • 1976 – Best Actor in Rocky
Las Vegas Film Critics Society Awards
  • 2015 – Best Supporting Actor in Creed
National Board of Review, USA
  • 2015 – Best Supporting Actor in Creed
Oklahoma Film Critics Circle Awards
  • 2016 – Best Supporting Actor in Creed
Palm Springs International Film Festival
  • 1998 – Desert Palm Achievement Award
Peabody Awards
  • 2002 – America: A Tribute to Heroes (shared)
People’s Choice Awards, USA
  • 1986 – Favorite Motion Picture Actor
Phoenix Critics Circle
  • 2015 – Best Supporting Actor
Publicists Guild of America
  • 2011– Lifetime Achievement Award
  • 1983 – Motion Picture
Razzie Awards
  • 2016 – Redeemer Award
  • 2004 – Worst Supporting Actor in Spy Kids 3: Game Over
  • 2000 – Worst Actor of the Century
  • 1995 – Worst Screen Couple in The Specialist (shared)
  • 1993 – Worst Actor in Stop! Or My Mom Will Shoot
  • 1990 – Worst Actor of the Decade
  • 1990 – Worst Actor in Rambo III
  • 1986 – Worst Director in Rocky IV
  • 1986 – Worst Screenplay in Rambo: First Blood Part II (shared)
  • 1986 – Worst Actor – in Rhinestone
Santa Barbara International Film Festival
  • 2016 – in Creed
ShoWest Convention, USA
  • 1984 – Star of Stars
  • 1979 – Star of the Year
Southeastern Film Critics Association Awards
  • 2015 – Best Supporting Actor
Louis Film Critics Association, US
  • 2015 – Best Supporting Actor in Creed
Stockholm Film Festival
  • 1997 – In Cop Land
Telly Awards
  • 2020 – Documentary: Individual in One Night: Joshua vs. Ruiz (shared)
  • 2020 – Sports in One Night: Joshua vs. Ruiz
The Stinkers Bad Movie Awards
  • 2003 – Worst Supporting Actor in Spy Kids 3: Game Over
  • 1995 – Worst Actor in Assassins and Judge Dredd
  • 1978 – Worst Actor in F.I.S.T. and Paradise Alley
Utah Film Critics Association Awards
  • 2015 – Best Supporting Actor in Creed
Venice Film Festival
  • 2009 – Jaeger Le Coultre Glory to The Filmmaker Award
World Stunt Awards
  • 2005 – Winner – Taurus Honorary Award
Zurich Film Festival
  • 2008 – Golden Icon Award

Workout Principles of Sylvester Stallone

Over the years, Sylvester Stallone still follows his workout routine diligently – and still for 6 days a week.

He focuses on training all his muscle groups and just takes one day off for rest.

In fact, his workout routine is pretty strenuous and includes deadlifts, squats, and many more exercises.

He doesn’t even really rest much between his exercise sets. He keeps his weight down and increases his muscle mass with the workout principles he uses.

All through the years his stamina and fitness haven’t let him down.

Sylvester Stallone Training Methods

Sylvester Stallone’s training methods usually comprise 8-12 exercises. Sometimes he will divide his workouts into two sections – morning and afternoon.

It enables him to do his exercises without putting too much strain on his body. Naturally, he pays great attention to what he eats.

This is so his body can handle the strain he puts on it from his exercising.

Then he ensures that he takes time off to rest as well so that his muscles and body can recover properly.

He knows through the years how important is to keep his health and physical appearance looking his ultimate best – the cameras capture everything.

If your testosterone levels are low, your exercises and workouts will be affected quite a bit as well as your energy levels.

You can see how you need to maintain your testosterone levels.

Sylvester Stallone Workout Routine


Mondays, Wednesdays, Fridays
Back, Chest, and Abs

Sylvester does 8 different types of exercises. These focus on his back, abs, and chest.

  • ‘4 Sets of dumbbell chest Fly’s on a flat bench – 10-12 reps’
  • ‘3 Sets of seated dumbbell triceps extension – 8-10 reps’
  • ‘4 Sets of close grip seated cable rows – 10-12 reps’
  • ‘5 Sets of close grip barbell bench presses – 6-8 reps’
  • ‘3 Sets of raised leg crunches – 8-10 reps’
  • ‘6 Sets of wide grip chin-ups – 8-10 reps’
  • ‘4 Sets of barbell incline bench presses – 8-10 reps’
  • ‘4 Sets of single arm bent over lateral raise – 8-10 reps’


Arms, Abs, and Shoulders

This time, Sylvester focuses on exercises that help to tone and strengthen the muscles in his shoulders, arms, and abs. He does 12 exercises.

  • ‘3 Sets of barbell biceps curls – 8-10 reps’
  • ‘4 Sets of dumbbell concentration curls – 10-12 reps’
  • ‘3 Sets of straight arm cable pulldowns – 10 reps’
  • ‘3 Sets of single arm bent over lateral raise – 8-10 reps’
  • ‘3 Sets of seated incline dumbbell biceps curls – 8-10 reps’
  • ‘4 Sets of dumbbell side lateral raises – 10-12 reps’
  • ‘4 Sets of overhead press or military press – 8-10 reps’
  • ‘3 Sets of lying alternating leg raises – 8-10 reps’
  • ‘5 Sets of bent-over dumbbell reverse fly’s – 6-8 reps’
  • ‘3 Sets of oblique crunches – 6-8 reps’
  • ‘3 Sets of dumbbell lying lateral raises – 8-10 reps’
  • ‘3 Sets of decline sit-ups – 8-10 reps’
Tuesdays, Thursdays, and Saturdays
Thighs and Calves 

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

  • ‘4 Sets of incline leg press – 8-10 reps’
  • ‘4 Sets of seated leg extensions – 8-10 reps’
  • ‘4 Sets of dumbbell stiff leg deadlifts – 10-12 reps’
  • ‘4 Sets standing calf raises – 10-12 reps’
  • ‘4 Sets of leg curls – 10-12 reps’
  • ‘4 Sets of squats – 8-10 reps’
  • ‘4 Sets of seated calf raises – 8-10 reps’
  • ‘4 Sets of leg extensions – 10-12 reps’
  • ‘5 Sets of barbell standing calf raises alternate legs – 8-12 reps
Sunday – Rest

Just resting is just as important as exercise.

Sylvester Stallone’s Diet

He still follows a good diet plan.

He divides his meals into 4 parts so he can eat regularly throughout the day. He keeps his protein intake high so his muscles stay healthy and less strained.

Let’s see what his diet routine is:

First Meal

  • A glass of Liquid Aminos

Second Meal

  • 1 egg yolk and 3 egg whites
  • Creamy Irish-style oatmeal
  • Pumpernickel toast
  • A fresh papaya
  • Some fig pieces

Third Meal

  • Summer squash with garlic
  • Broiled chicken breast
  • A fresh salad
  • Some fig pieces
  • Berries

Fourth Meal

  • Broiled fish
  • A fresh salad
  • Toasted high-fiber bread
  • Veal (optional)

Sylvester Stallone Supplements

Here are at least four supplements that Sylvester would have been taking.

  • Whey Protein: Aids in creating new muscle fibers.
  • BCAAs: These are absolutely essential for your workouts – for endurance and recovery.
  • Mass Gainer: Mass gainers help you to get in all the right and necessary carbs and proteins into your diet. Some of them are so intense that they could actually deliver to you as much as 1,000 calories in just one shake.
  • Fat Burner: When you are cutting calories to try and burn fat and lose weight, some muscle wasting might occur. Fat burners help to prevent this.

Sylvester Stallone’s noteworthy recommendations

  •  If you want to maintain muscle gains, follow a strict workout routine.
  • If you want to achieve the same kind of fitness levels he does, follow his workout routines – be consistent. Being consistent enables you to transform your body into what you want it to be.
  • Don’t use steroids – they can cause nasty side effects. Look at the supplements Sylvester takes.

One day or Day One – You Decide”Sylvester Stallone