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Sylvester Stallone Workout: Rocky & Rambo

By Chris Davis

Experience
Advanced (3+ years)
Time
70 minutes/day | 6 days/week | 2 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Flat Bench, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
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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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
3 sets, 15, 10, 4 reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 20, 15, 6 reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise
6 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Behind The Neck Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

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
6 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
T-Bar Row with Handle
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

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
3 sets, 15, 10, 4 reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 20, 15, 6 reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Cable Crossover demonstrationPlay Cable Crossover demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise
6 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Behind The Neck Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

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
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
French Press demonstrationPlay French Press demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
7 sets, 20, 15, 10, 8, 6, 4, 2 reps, (rest 60s)
Increase weight per set
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 50, 25, 15, 8 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
6 - 7 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

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
3 sets, 50 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 50 reps, (rest 60s)
Show Alternative Exercises
Twisting Crunch demonstrationPlay Twisting Crunch demonstration
3 sets, 50 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 50 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/12/2019, UTC


Last Updated: 6/7/2021, UTC

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