Sylvester Stallone Workout – Everything You Need To Know

November 12, 2013 | 37 Comments

Although Sylvester Stallone may be old enough to be my grandpa, but he’s still one of the most badass action stars in Hollywood. Even though the man is 65 years old, he can still kick as much ass as the next pretty boy Hollywood star, and that point was proven in 2010’s The Expendables.

But how did Sylevester Stallone keep in such great shape over the past 40+ years? Let’s take a look, shall we.

The Sylvester Stallone workout

For Rocky 3

For Rocky 3, Stallone performed one of the most grueling workout routines known to man. I mean, Stallone even admitted a couple years ago that the routine was stupid and unnecessary. For his Rocky 3 workout, Stallone would do the following every single day:

  • 20 rounds of sparring in the ring
  • 2 hours of weight lifting
  • 2 miles of jogging
  • lots of jump roping
Sylvester Stallone Workout Routine
Stallone at 155 pounds

Though the workout was intense and pretty ridiculous, Stallone arguably displayed his best physique in Rocky 3.

For Rocky Balboa

Fast forward 20+ years, and Stallone has decided to step back into Rocky’s shoes, but this time as a 60 year old man. But what’s surprising, is that even though Stallone was much older, he still looked amazing in Rocky Balboa.

Stallone’s physique in Rocky Balboa was a bit heavier and bulkier than his Rocky 3 physique, but still, he looked incredible for his age. But luckily, Stallone learned from his Rocky 3 mistakes and performed a much less demanding workout, while still getting optimal results.

Sylvester Stallone diet

A sample workout of what he would do is:


  • Chest,shoulder, and triceps
  • Abs
  • Cardio before and after weight training


  • Back and biceps
  • Cardio before and after weight training


  • Full body workout
  • Abs
  • Cardio before and after weight training

For The Expendables


In 2010’s The Expendables, Stallone was in incredible shape, even better than Rocky Balboa, and that’s saying a lot since he’s definitely not getting younger.

Stallone’s trainer, Gunnar Peterson helped him prepare for the role and made sure each workout was slightly different each time.

Stallone would workout for 3-5 times per week for 1-2 hours each time. Peterson stated that he doesn’t know anyone who’s as intense in the gym as Stallone, and hey, I believe him.

[The Expendables 2 trailer. So badass]

Sylvester Stallone diet

So yeah… all of the Sylvester Stallone workout routines are pretty damn intense. But if you thought his workouts were crazy, then you’ll be even more surprised by his diet.

For his role in 1981’s Victory, Stallone ate only 200 calories of pure protein each day plus a baked potato once in a while so that he wouldn’t faint. Now that is crazy, it’s even more extreme than my extreme dieting technique; Stallone just took it to the next level.

But for his other roles, Stallone ate a more balanced diet, similar to what most Hollywood celebrities eat these days. You know, eat whole grains, fruits, vegetables, and no booze. But if you’ve been reading my blog for a while, then you know my stance on these types of diets.

Why you may never look like Sylvester Stallone

– Does Sylvester Stallone have an amazing body? Yes

– Does Sylvester Stallone give 137.6% effort in the gym? Yes

But, Stallone would not have the physique he has today if it wasn’t for his little buddy HGH. HGH(human growth hormone) is a hormone that is naturally produced in your body. To cut to the chase, HGH helps you maintain and build muscle plus burn fat. HGH levels are naturally very high when you’re young, but once you hit the age of 60 like Stallone, your HGH levels start plumetting and you won’t be as muscular as you once were.

This is why Stallone has admitted to using HGH injections, and that’s why he’s more jacked than most 20 year olds. Stallone may be 65 years old, but because he injects himself with HGH, he’s able to have just as much muscle as a 20 year old.

Does this mean all of Stallone’s workouts are a sham? Not particularly, but HGH injections do give you a HUGE advantage over someone who’s not taking them. It’s hard to say how much Stallone’s results are produced by HGH or his strict workouts/diets, but it’s definitely something to think about.

And just so we’re clear, I am not endorsing HGH injections in any way. I do not recommend them and never will. To me, they’re too great of a risk.

Bottom line: Don’t expect to look like Stallone when you’re 50+ years old. You can still look amazing, but just don’t expect to have that same level of muscle mass without stabbing yourself with needles.

How to get a Sylvester Stallone-ish body without doing his workouts

Stallone is someone I respect and love. He trains hard in the gym and doesn’t lie about taking HGH injections, which is rare because injecting yourself with HGH is something most people try to hide.

Don’t expect to look like Stallone, but if you want to have a body that’s similar to his, then check out The Adonis Golden Ratio Workout. It’s a course that’s specifically designed to get you a lean muscular Hollywood body.

And don’t worry, you don’t need to workout 7+ hours per week 🙂

What do you think of the Sylvester Stallone workout? Let me know below.

P.S. Be sure to check out Scott Adkins, and up coming action star who will star alongside Stallone in The Expendables 2.

37 Comments - Leave Your Thoughts

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  1. My dads 64 and he’s in just as good of shape as Sylvester Stallone in fact my father has met Sylvester Stallone any way he bikes 16miles to work every day two hours at the gym Wednesdays and Fridays benches 260, 150 sit-ups, 120 pull ups, and only eats home cooked meals. So yeah he’s a bad ass and plus he was special forces so .

    1. Oh yeah?! My dad can kick your dads ass.

      Seriously though, even if it were true, your comment has absolutely nothing to do with the article and does not drive it in any way shape or form.

      Instead, you come off as a pretentious one-upper.

  2. His workouts certainly aren’t a sham for younger blokes. Genetics are a factor though and it’d be silly to say Sylvester Stallone does not have great genetics to boot. It’s not to detract from his hard work and discipline but even Franco Columbo as a former Mr Olympia said Sly has amazing lines and could have done very well as a top level bodybuilder. We know in the bodybuilding game if you don’t have great genetics you’re not going to the top. The average joe can be happy looking half as good as sly for as much effort and that’s not to say you wouldn’t look impressive. I just hope nobody is disappointed if they don’t match up to his level of development.

    1. Well Sly is juicing. You can’t deny the massive impact that makes.

      Nothing against guys who use steroids of any kind but you can’t compare them to the average joe.

      1. I would like to say though the fact he is not natural is a factor genetics is everything lets take Rocky 1 and Two and Rambo 1 three movies were he is more then likely natural and he has a great body in there no he is not to the level he is in rocky 4 or in Rambo 3 whivh is by far the best physique of all time in a movie in my opinion . like i am a bit fatter now definitely need to start hitting the iron again but when i was wrestling i did the Rocky 3 training routine and i got pretty ripped and people though i was on stuff so genetics is the number one factor Stallone was going to be jacked either way so was Arnold, Franco Cullombo, Dorian Yates, Dolph Lundsgren ,The Rock ETCH all the legends . Basically they were born with the top 1 percent of genetics and then the fact that they chose to enhance it is what gives them the edge give a person with shitty genetics and no matter how much gear they take they will never look Like he did in Rock 4 or Rambo 3

  3. Rocky balboa is my hero my birthdays on August the 22 and all I want for my birthday is just to meet Sylvester Stallone that’s all I want oh and i bet Rocky balboa’s muscles are bigger then your dad’s muscles ahhh I love Rocky balboa

    1. Dude I’m a girl too. I am in love with Sylvester Stallone. He is my hero. I watched all of his movies at least 4 times. I am turning 15 ten days after Sylvester Stallone’s birthday. So awesome!!

  4. I am a female and want to workout as much as Sylvester Stallone does. But there is one problem, I’m too lazy. I’m 15 and weigh 165. I need to lose weight if I wanna go into the army. It helped reading this but I don’t have time to workout that much. Please someone help me.

    1. You’re only 15, so try your best to just clean up your diet…eat more fruits and veggies. Don’t do anything crazy.

    2. What you need to do is watch your diet. Cut processed sugars completely from your diet. It also depends what body you want. If you want to just be fit then lots of cardio such as biking or running with body weight training. If you want to be muscular less cardio and more weight lifting. Also contrary to popular belief you must eat a lot of good unprocessed foods. At least 3,500 calories a day.

  5. Hold on a second. Sly is not juicing and that is a terrible accusation! He uses HGH. HGH and steroids are two completely different beasts. Do some research before you drag a guys name through the mud.

    1. not dragging anything through the mud. Just saying he’s not natural which is fine, guys just shouldn’t expect to look like this without taking something on the side.

  6. I was born the same year as Sylvester Stallone, and have always been in better shape than my friends and co-workers even half my age, and can still outrun and outswim most people I know. But I’ve never been a real body builder, like Sly, ‘Though, I did lift weights as a kid to substitute muscle for badly torn ligaments in both shoulders, that were causing spontaneous reduction (shoulders would painfully dislocate often), so I built up my deltoids and traps till my traps touched my ears. And while I’ve always worked hard and lifted anything heavy I needed to, Car engines, Pool tables, concrete and more, and can still go in the gym set the leg lift sled to max weight and do as many reps as I want and watch people stare in awe when they see my age and the setting on the machine, which does make me feel good. But I started losing upper body muscle mass after I retired in 2010, and want to start getting myself back in shape possibly even similar to Slys, even though I realize I will never have as good a definition as his. I wonder if it is possible at 69, and if the HGH he takes is dangerous, like the steroids of old.

  7. i am an indian! sly i am Crazy towards boxing i hav been doing ground for past 3 yrs but my lower abs is not getting fit! how could i make it shaped

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