If you’re looking for an official Sylvester Stallone workout, you’ve come to the right place. Sylvester Stallone, who at the time of this article being written is now 62 years old, is still training and keeping his body in tip-top shape, and says himself that his biggest problem was over-training. It was only after seeking some qualified guidance that he realized how extreme his workouts have been over the years.
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Here is a brief description of the kind of workouts he would do on a daily basis when training for Rocky 3. In terms of the Sylvester Stallone workout, Sly would start each day with a rigorous 2 mile jog, just to return and do 18 rounds of sparring followed by 2 hours of intense lifting, and jumping rope.
Pretty much what every boxer does right? Then he would generally rest and run again afterwards followed by a brisk swim. While doing the Sylvester Stallone workout routine below, Sly himself got down to only 155 lbs doing this. He would eat 10 egg whites, a slice of toast, and some fruit here and there to keep energy levels up.
Sylvester Stallone Workout: Words of Wisdom
In the movie Victory, a movie about allied POW’s playing soccer against the German national team, Sylvester Stallone really did some drastic measures to get his body ready. To get the sort of emaciated and depleted look of a POW Stallone lost a great deal of weight while doing a very risky 200 calories a day diet of almost all protein. He would eat one potato a day as well just to keep from fainting.
How hard does Sylvester Stallone workout? He has always trained hard and although he seems to have come to his senses rather than harming his body, he still trains and keeps his body in good shape. It should be added here that overtraining is a very common problem as weight trainers get caught in the trap of thinking that if three sets is good then ten sets must be better.
It was only after the Rocky 3 movie that he started to realize that his extreme attitude towards training was not helping him get the results that he desired. When he did the Rambo 3 movie, he decided to put on 10 pounds of muscle in only 6 weeks, with the help of his coach Franco he was able to achieve his goal with ease.
Below is the Sylvester Stallone workout that was used for the role of Rocky Balboa in Rocky 3. It is a bit extreme given the intensity, but done as a double split routine, it is certainly manageable for the average person.
He says that he does 90 minutes three times a week and carries extra muscle mass without a problem. In the words of Sly, “Over the years, my biggest flaw was over-training. In the gym six days a week, doing more sit-ups at night … my body was in a constant state of breakdown”
Sylvester Stallone Workout: Rocky 3 Edition
This routine listed below is the Sylvester Stallone workout and the routine that was used to put on 10 pounds of muscle in 6 weeks. Exercise movements would be rotated regularly through a very wide collection of exercises. Many attribute much of the success of the Rocky 3 Sylvester Stallone workout to the muscle pairings and frequency, not the exercise movements. That being said, we focused on the muscle pairings and frequency of the workouts – rather than listing out the dozens of movements that was used which we would not recommend.
MONDAY | WEDNESDAY | FRIDAY
Morning: Chest, back, abs
Afternoon: Shoulders, arms, abs
TUESDAY | THURSDAY | SATURDAY
Morning: Calves, thighs
Afternoon: Rear delts, traps, abs