Free personalized workout plan

Sylvester Stallone Workout: Rocky & Rambo

By Chris Davis

Experience

Advanced (3+ years)

Days per week

12 days

Time

70 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Sylvester Stallone Workout has changed over the years. For Rocky and Rambo, Stallone used heavy bodybuilding routines. Stallone uses fast-paced workouts, a high-protein diet and HGH/testosterone t

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

70 minutes

Genders

Male

Days per week

12 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Sylvester Stallone Workout has changed over the years. For Rocky and Rambo, Stallone used heavy bodybuilding routines. Stallone uses fast-paced workouts, a high-protein diet and HGH/testosterone t

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Chest and Shoulders

Scroll to top

For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press3 sets15, 10, 4 reps60s
1B. Cable Crossover
Cable Crossover
3 sets20 reps60s
2A. Dumbbell Flys
Dumbbell Flys
3 sets20, 15, 6 reps60s
2B. Cable Crossover
Cable Crossover
3 sets20 reps60s
3A. Barbell Incline Bench Press3 sets15 reps60s
3B. Barbell Pullover3 sets15 reps60s
3C. Chest Dips
Chest Dips
3 setsAMAP reps60s
3D. Cable Crossover
Cable Crossover
3 sets25 reps60s
4. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
6. Rear Delt Raise6 sets10 reps60s
7. Seated Behind The Neck Press
Seated Behind The Neck Press
4 sets10 reps60s
8. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets8 reps60s
9. Cable Lateral Raise
Cable Lateral Raise
3 sets10 reps60s

The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.

Chest and Shoulders

Scroll to top

For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press3 sets15, 10, 4 reps60s
1B. Cable Crossover
Cable Crossover
3 sets20 reps60s
2A. Dumbbell Flys
Dumbbell Flys
3 sets20, 15, 6 reps60s
2B. Cable Crossover
Cable Crossover
3 sets20 reps60s
3A. Barbell Incline Bench Press3 sets15 reps60s
3B. Barbell Pullover3 sets15 reps60s
3C. Chest Dips
Chest Dips
3 setsAMAP reps60s
3D. Cable Crossover
Cable Crossover
3 sets25 reps60s
4. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
6. Rear Delt Raise6 sets10 reps60s
7. Seated Behind The Neck Press
Seated Behind The Neck Press
4 sets10 reps60s
8. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets8 reps60s
9. Cable Lateral Raise
Cable Lateral Raise
3 sets10 reps60s

For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.


ExerciseSetsRepsRestNotes
1. Barbell Squat7 sets20, 15, 10, 8, 6, 4, 2 reps60s
Increase weight per set
2. Seated Leg Press4 sets50, 25, 15, 8 reps60s
3. Leg Extensions6 - 7 sets20 - 18 reps60s
4. Barbell Lunge2 - 3 sets12 - 15 reps60s

The Rocky II Abs routine was integral to making Sylvester Stallone who he was on-screen. Sly also did Decline Bench Crunches With a Twist, as well as, a routine of sit-ups, leg raises, side leg raises, and side bends. So, make sure to throw those exercises into the mix if you wish.

ExerciseSetsRepsRestNotes
1A. Double Crunch
Double Crunch
3 sets50 reps60s
1B. Bicycle Crunch3 sets50 reps60s
1C. Twisting Crunch3 sets50 reps60s
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 sets50 reps60s

For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.

The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.

Chest and Shoulders

Scroll to top

For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press3 sets15, 10, 4 reps60s
1B. Cable Crossover
Cable Crossover
3 sets20 reps60s
2A. Dumbbell Flys
Dumbbell Flys
3 sets20, 15, 6 reps60s
2B. Cable Crossover
Cable Crossover
3 sets20 reps60s
3A. Barbell Incline Bench Press3 sets15 reps60s
3B. Barbell Pullover3 sets15 reps60s
3C. Chest Dips
Chest Dips
3 setsAMAP reps60s
3D. Cable Crossover
Cable Crossover
3 sets25 reps60s
4. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
6. Rear Delt Raise6 sets10 reps60s
7. Seated Behind The Neck Press
Seated Behind The Neck Press
4 sets10 reps60s
8. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets8 reps60s
9. Cable Lateral Raise
Cable Lateral Raise
3 sets10 reps60s

The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.

Chest and Shoulders

Scroll to top

For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press3 sets15, 10, 4 reps60s
1B. Cable Crossover
Cable Crossover
3 sets20 reps60s
2A. Dumbbell Flys
Dumbbell Flys
3 sets20, 15, 6 reps60s
2B. Cable Crossover
Cable Crossover
3 sets20 reps60s
3A. Barbell Incline Bench Press3 sets15 reps60s
3B. Barbell Pullover3 sets15 reps60s
3C. Chest Dips
Chest Dips
3 setsAMAP reps60s
3D. Cable Crossover
Cable Crossover
3 sets25 reps60s
4. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
6. Rear Delt Raise6 sets10 reps60s
7. Seated Behind The Neck Press
Seated Behind The Neck Press
4 sets10 reps60s
8. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets8 reps60s
9. Cable Lateral Raise
Cable Lateral Raise
3 sets10 reps60s

For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.


Date Created: 12/12/19, 11:21 AM


Last Updated: 9/12/20, 9:38 PM

Similar Workouts

More Workouts by Chris Davis

Similiar split workouts

Workouts with similar equipment

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.