Sylvester Stallone Workout: Rocky & Rambo
By Chris Davis
 | Advanced (3+ years) |
 | 55 minutes/day | 6 days/week | 2 weeks |
 | Build Muscle, Gain Strength, Tone Body, Bodybuilding, Fat Loss |
 | 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest and Shoulders
Scroll to topFor 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.”
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Barbell Bench Press | 3 rounds | 15 reps | 0s | |
| 1B.Cable Crossover | 3 rounds | 20 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Dumbbell Flyes | 3 rounds | 20 reps | 0s | |
| 2B.Cable Crossover | 3 rounds | 20 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Barbell Incline Bench Press | 3 rounds | 15 reps | 0s | |
| 3B.Barbell Pullover | 3 rounds | 15 reps | 0s | |
| 3C.Chest Dips | 3 rounds | AMAP reps | 0s | |
| 3D.Cable Crossover | 3 rounds | 25 reps | 60s | |
| 4.Seated Dumbbell Arnold Press | 4 sets | 10 reps | 60s | |
| 5.Dumbbell Lateral Raise | 4 sets | 10 reps | 60s | |
| 6.Rear Delt Raise | 6 sets | 10 reps | 60s | |
| 7.Seated Behind The Neck Barbell Shoulder Press | 4 sets | 10 reps | 60s | |
| 8.Dumbbell Alternating Front Raise | 3 sets | 8 reps | 60s | |
| 9.Cable Lateral Raise | 3 sets | 10 reps | 60s | |
Day 2 - Back
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | |
| 1.Wide-Grip Pullup | 6 sets | 10-15 reps | 60s | |
| 2.T-Bar Row with Handle | 4 sets | 10 reps | 60s | |
| 3.Seated Cable Row | 4 sets | 10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Supported Single Arm Dumbbell Bent-over Row | 3 rounds | 10 reps | 0s | |
| 4B.Neutral-Grip Pullup | 3 rounds | 10 reps | 60s | |
Day 3 - Chest and Shoulders
Scroll to topFor 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.”
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Barbell Bench Press | 3 rounds | 15 reps | 0s | |
| 1B.Cable Crossover | 3 rounds | 20 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Dumbbell Flyes | 3 rounds | 20 reps | 0s | |
| 2B.Cable Crossover | 3 rounds | 20 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Barbell Incline Bench Press | 3 rounds | 15 reps | 0s | |
| 3B.Barbell Pullover | 3 rounds | 15 reps | 0s | |
| 3C.Chest Dips | 3 rounds | AMAP reps | 0s | |
| 3D.Cable Crossover | 3 rounds | 25 reps | 60s | |
| 4.Seated Dumbbell Arnold Press | 4 sets | 10 reps | 60s | |
| 5.Dumbbell Lateral Raise | 4 sets | 10 reps | 60s | |
| 6.Rear Delt Raise | 6 sets | 10 reps | 60s | |
| 7.Seated Behind The Neck Barbell Shoulder Press | 4 sets | 10 reps | 60s | |
| 8.Dumbbell Alternating Front Raise | 3 sets | 8 reps | 60s | |
| 9.Cable Lateral Raise | 3 sets | 10 reps | 60s | |
Day 4 - Arms
Scroll to topFor 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.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Overhead Two-Arm Triceps Extension | 3 rounds | 10 reps | 0s | |
| 1B.Standing Dumbbell Biceps Curl | 3 rounds | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Barbell Lying Triceps Extension (Skullcrusher) | 3 rounds | 10 reps | 0s | |
| 2B.Barbell Biceps Curl | 3 rounds | 10 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Barbell French Press | 3 rounds | 10 reps | 0s | |
| 3B.Barbell Biceps Curl | 3 rounds | 10 reps | 60s | |
| 4.Seated Palm-Up Barbell Wrist Curl | 3 sets | 10 reps | 60s | |
Day 5 - Legs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat See Exercise Notes | 7 sets | 20 reps | 60s | |
| 2.Seated Leg Press | 4 sets | 50 reps | 60s | |
| 3.Leg Extensions | 6-7 sets | 20 reps | 60s | |
| 4.Barbell Lunge | 2-3 sets | 12-15 reps | 60s | |
Day 6 - Abs
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Double Crunch | 3 rounds | 50 reps | 0s | |
| 1B.Bicycle Crunch | 3 rounds | 50 reps | 0s | |
| 1C.Twisting Crunch | 3 rounds | 50 reps | 0s | |
| 1D.Dumbbell Side Bend | 3 rounds | 50 reps | 60s | |
Date Created: 12/12/2019, UTC
Last Updated: 7/12/2021, UTC
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