The Sylvester Stallone Workout


Sylvester Stallone Workout

The workout we have come up with today to post is the Sylvester Stallone Workout! This one is inspired by the physique that Sylvester Stallone has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Sylvester Stallone Stats:

Height: 5’10
Weight: (approximate) 185-195
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.


Sylvester Stallone Workout:

Training Volume:

3 days per week


Both routines follow a 3 day split.  The advanced is…more advanced.  You can choose to do either routine.  Stallone created them both and there for you to utilize.

Do 3 sets of 8-12 reps per workout routine and 10-20 min of cardio each time listed.

While training for Rambo 3 Stallone felt he was over training so he believes in utilizing a 3 day split

November 2018 Update (Special Creed 2 Addition):

I’ve added a “Superset” Bonus Workout thanks to Coach Derek.

Stallone mentions that he usually adds this in once every other month for about a week.

Supersets are performed one after another without a break in between. Complete exercise one for all 8-12 reps then exercise two for 8-12 reps and then break for another superset of the two.

The Classic Workout:
Monday and Friday Routine:
  1. Cardio Warm Up
  2. Floor Crunches
  3. Hanging Leg Raises
  4. Incline Bench Press
  5. Wide Arm Push Ups
  6. Smith Machine Shoulder Press
  7. Seated Lat Raises
  8. Punching Dumbbells
  9. Incline Bench Dumbbell Flys
  10. Bent Bar Extensions
  11. Half-Lunges
  12. Seated Calf Raises
  13. Cardio Finale
Wednesday Routine:
  1. Cardio Warm Up
  2. Twisting Crunches
  3. Barbell Curls
  4. Incline Dumbbell Curls
  5. Reverse Wrist Curls
  6. Rambo Pull-downs
  7. Seated Rows
  8. One Arm Dumbbell Rows
  9. Dumbbell Shrugs
  10. Hyperextensions
  11. Cardio Finale
The Advanced Workout:
Monday and Friday Routine:
  1. Cardio Warm Up
  2. Hanging Leg Raises
  3. Twisting Crunches
  4. Incline Bench Dumbbell Flys
  5. Wide Arm Push Ups
  6. Rambo Pull-downs
  7. One Arm Dumbbell Rows
  8. Dumbbell Shrugs
  9. Smith Machine Half Squats
  10. Leg Presses
  11. Leg Extensions
  12. Cardio Finale
Wednesday Routine:
  1. Cardio Warm Up
  2. Smith Machine Shoulder Press
  3. Bent Over Runners
  4. Upright Rows
  5. Dumbbell Shrugs
  6. Rocky Chins
  7. Barbell Curls
  8. Cable Press-down
  9. Overhead Rope Push-Downs
  10. Tricep Dips
  11. Flat Bench Wrist Curls
  12. Narrow Grip Pull-downs
  13. Wrist Rollers
  14. Cardio Finale
The Superset Workout:
Monday and Friday Routine:
  1. Cardio Warm Up
  2. Rocky Chins (back) w/ Wide-Arm Push-ups (chest)
  3. Incline Bench Press (chest) w/ Narrow Grip Pull-downs (back)
  4. Punching Dumbbells (shoulders) w/ Bent-Over Runners (shoulders)
  5. Dumbbell Shrugs (back) w/ Cable Press-downs (triceps)
  6. Leg Presses (legs) w/ Lying Leg Curls (legs)
  7. Half-lunges (legs and glutes) w/ Leg Extensions (legs)
  8. Hyperextensions (back) w/ Hanging Leg Raises (abs) w/ Twisting Crunches (abs)
Wednesday Routine:
  1. Cardio Warm Up
  2. Rocky Chins (back) w/ Barbell Curls (biceps)
  3. Preacher Curls (biceps) w/ Hammer Curls (forearms) w/ Flat Bench Wrist Curls (forearms)
  4. Bent-Over Runners (shoulders) w/ Cable Press-downs (triceps)
  5. Low Pulley Curls (biceps) w/ Overhead Rope Push-downs (triceps)
  6. Tricep Dips (triceps) w/ Hangs (forearms)
  7. Hanging Raises (abs) w/ Broomstick Twists (abs) w/ Hyperextensions (back) w/ Twisting Crunches (abs)

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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