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Sylvester Stallone Workout: Rocky & Rambo

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 55 minutes/day | 6 days/week | 2 weeks
Goals

Build Muscle, Gain Strength, Tone Body, Bodybuilding, Fat Loss

Equipment

Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 2 x Dumbbell, Incline Bench, Dips (Parallel) Bar, Vertical Bench, Pull up bar, Triangle Lat/Low Row Attachment, Landmine, Row Cable Machine, 1 x Dumbbell, Squat Rack, Seated Leg Press Machine, Leg Extension Machine, Bodyweight


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Average Exertion
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50%
Average Cardio Intensity
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20%
Source: www.popworkouts.com

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 treatments to stay in great shape.

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Description

Week 1 Overview

Day 1:

Chest and Shoulders

Day 2:

Back

Day 3:

Chest and Shoulders

Day 4:

Arms

Day 5:

Legs

Day 6:

Abs

Day 7:

Rest


Day 1 - Chest and Shoulders

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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.”

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
1B. Cable Crossover
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2A. Dumbbell Flyes
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
2B. Cable Crossover
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3A. Barbell Incline Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3B. Barbell Pullover
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3C. Chest Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3D. Cable Crossover
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
4. Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
6. Rear Delt Raise
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Behind The Neck Barbell Shoulder Press▶
7. Seated Behind The Neck Barbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
8. Dumbbell Alternating Front Raise
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
9. Cable Lateral Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Back

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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.

Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
1. Wide-Grip Pullup
6 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Bar Row with Handle▶
2. T-Bar Row with Handle
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
3. Seated Cable Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
4A. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
4B. Neutral-Grip Pullup
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - 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.”

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
1B. Cable Crossover
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2A. Dumbbell Flyes
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
2B. Cable Crossover
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3A. Barbell Incline Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3B. Barbell Pullover
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3C. Chest Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3D. Cable Crossover
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
4. Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
6. Rear Delt Raise
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Behind The Neck Barbell Shoulder Press▶
7. Seated Behind The Neck Barbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
8. Dumbbell Alternating Front Raise
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
9. Cable Lateral Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Arms

Scroll to top

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.

Circuit
Overhead Two-Arm Triceps Extension demonstrationPlay Overhead Two-Arm Triceps Extension demonstration
1A. Overhead Two-Arm Triceps Extension
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
1B. Standing Dumbbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
2A. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2B. Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell French Press demonstrationPlay Barbell French Press demonstration
3A. Barbell French Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3B. Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
4. Seated Palm-Up Barbell Wrist Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Legs

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
7 sets, 20 reps, (rest 60s)
Increase weight per set
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
2. Seated Leg Press
4 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
6-7 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4. Barbell Lunge
2-3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Abs

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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.

Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1A. Double Crunch
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1B. Bicycle Crunch
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Crunch demonstrationPlay Twisting Crunch demonstration
1C. Twisting Crunch
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/12/2019, UTC


Last Updated: 7/12/2021, UTC

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