Sylvester Stallones’ Workout Routine and Diet Plan

Last Updated: July 16, 2022

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Nicknamed Sly and Sly Stallone, Sylvester Gardenzio Stallone is a legendary Hollywood star who gained fame for his starring role in the seven Rocky films and four Rambo movies. Majorly known for being an actor, producer, screenwriter, and director, Stallone is also an inspiration to many fitness enthusiasts worldwide.

Even at 75 years, Stallone is in one of the best physiques, and his muscle mass still makes many bodybuilders jealous. If you’re a fitness enthusiast who wants to follow in Stallone’s footsteps, we have a guide for you. Keep reading to learn more about Stallone’s diet and workout routine.

About Sylvester ‘Sly’ Stallone

A two-time Oscar nominee, Sylvester Stallone, was born on 6th July 1946 in New York. He had complications at birth that partially paralyzed the left side of his face and affected his speech development.

As if that was not enough, Sly had a difficult childhood as his parents had a hostile relationship resulting in a divorce.

Sly attended a special school for troubled kids in high school and later joined the American College in Switzerland, where he studied drama. He then joined the University of Miami, majoring in dramatic arts.

While most admire the glamorous side of Stallone’s career, the start was not all that smooth. When he went back to New York to pursue his career, Stallone had to do all kinds of jobs to make ends meet. His first TV appearance was when he featured in the “The Party at Kitty and Stud’s,” an adult film. Later, he did a few background roles in several films, such as The Lords of Flatbush.

Majorly, sly was a writer and did director work for later parts of his career. After a fight between Mohammed Ali and Chuck Wepner, Sly got the idea of scripting the first Rocky movie. After writing the script for three and a half days, he submitted it to his agents, and the United Artist Studios embraced the idea.

However, there was a problem. The leading directors at the United Artists’ Studios wanted a famous actor to play Rocky Balboa’s role, but Stallone refused to sell the script. They accepted his proposal, and that’s how he played the Rocky Balboa role.

Rocky went on to scoop awards for best directing, best picture, and best editing, and later it formed the basis for subsequent movies – Rocky II, released in 1979; Rocky II, released in 1982; Rocky IV, released in 1985; Rocky V, released in 1990; Rocky Balbao in 2006; Creed in 2015; Creed II in 2018, and Creed III, which is expected to be released later this year.

In terms of diet, Stallone has tried virtually every diet out there, and he once followed a crazy diet that cut his body fat down to 2.9%, but he admits it was not an idea he can recommend. The crazy diet revolved around coffee, tuna fish, and cookies.

However, these days, his diet is more balanced and focuses on lean animal protein, whole grains, and vegetables. Also, he drinks at least a gallon of water a day and has a cheat day to make the diet fun to follow. Let’s talk about his diet and workout routine.

Before we get into Sly’s routine, know that this man is still going as hard as ever, check out the below inspirational video:

Sylvester Stallone Workout Routine

Even at his age, Stallone still hits the gym six days a week and trains twice a day. His training focuses more on forearms, traps, and shoulders. However, he also has a day where he engages in full-body workouts, including squats and deadlifts. Thanks to his discipline and full-body approach, Stallone has maintained his sculpted body.

Stallone incorporates 8-12 exercises that focus on different body parts in his usual routine. Here’s Sylvester Stallone’s workout routine 

Mornings: Monday, Wednesday, and Friday

In his morning routine, Sly targets the chest, back, and abs by doing the following sets of exercises:

  • 4 sets of incline bench press (8-10 reps)
  • 5 sets of Close-grip bench press (6-8 reps)
  • 4 sets of Dumbbell Fly’s (10-12 reps)
  • 4 sets of One-arm lateral raises (8-10 reps)
  • 6 sets of wide-grip chin-ups (8-10 reps)
  • 4 sets of seated rows (10-12 reps)
  • 3 sets of seated extension (8-10 reps)
  • 3 sets of raised leg crunches (8-10 reps)

Afternoon: Monday, Wednesday, and Friday

On Monday, Wednesday, and Friday afternoons, Stallone has an abs, shoulders, and arms routine. Here are the 12 exercises he covers during this time:

  • 4 sets of military press (8-10 reps)
  • 5 sets of bent-over dumbbell fly’s (6-8) reps
  • 3 sets of seated incline-dumbbell-curls (8-10 reps)
  • Lying dumbbell raises (8-10 reps)
  • 3 sets of cable-pull downs (10 reps)
  • 3 sets of decline sit-ups (8-10 reps)
  • 3 sets of alternate leg raise (8-10 reps)
  • 3 sets of oblique crunches (6-8 reps)
  • 3 sets of bent-over one-arm side raises (8-10 reps)
  • 4 sets of concentration curls (10-12 reps)
  • 3 sets of barbell curls (8-10 reps)
  • 4 sets of side lateral raises (10-12 reps)

Morning: Tuesday, Thursday, and Saturday

Sylvester Stallone performs 9 exercises on Tuesday, Thursday, and Saturday, targeting calves and thighs:

  • 4 sets of seated calf raises (8-10 reps)
  • 4 sets of incline leg-press (8-10 reps)
  • 4 sets of squats (8-10 reps)
  • 4 sets of leg curls (10-12 reps)
  • 4 sets of barbell stiff leg deadlift (10-12 reps)
  • 5 sets of stand-up barbell calf raises (8-12 reps)
  • 4 sets of leg extensions (10-12 reps)
  • 4 sets of standing calf raises (10-12 reps)
  • 4 sets of seated leg extensions (8-10 reps) 

Sylvester Stallone Diet Plan

Do you remember when Sly gulped down raw eggs in one of the Rocky films? Many of his followers still ask if he eats raw eggs to maintain his ripped body on a typical day. You’ll find an answer in his diet routine, which we discuss below.

Sylvester Stallone still follows a strict but sustainable diet plan divided into four parts even in his old age. His diet comprises more protein to maintain healthy muscles.

Let’s discuss his diet routine:

Pre-breakfast. Stallone takes a glass of liquid aminos

Breakfast. ‘Stallone’s’ typical breakfast comprises Irish oatmeal, half yoke, 3 egg whites, fresh papaya, a few figs, and toasted pumpernickel bread.

Lunch. Stallone eats broiled skinless chicken, roasted summer squash, salad, and berries or figs

Dinner comprises broiled fish, high-fibre toasted bread, salad, and veal

We must mention that Stallone’s dieting was quite extreme at the peak of his career. He even admitted to having followed a diet that made him both mentally and physically exhausted at that time. It had minimal carbohydrates (25 cups of coffee a day spiced with hone, several scoops of tuna fish, and tiny portions of oatmeal cookies).

The above diet plan is not as restrictive as the dangerous one he followed when shooting Rocky films. As such, it’s sustainable and cannot cause malnutrition and health complications.

Sylvester Stallone’s Supplements

To get a ripped physique like this legend, you need to eat a lot of essential nutrients. Like many renowned bodybuilders, Sylvester Stallone doesn’t reveal the exact supplements he used. However, here’s a sneak peek of his supplements:

  • Whey Protein – Whey protein helps cater to the extra protein requirements your body needs to build lean mass and repair muscles.
  • Creatine – this helps to speed up muscle growth, boost strength, speed up muscle repair, and maximize performance
  • Fat Burner – Sly used a fat burner to cut down his weight. The good thing with a fat burner is that you’ll still retain your muscle mass when on a calorie-deficit diet. A fat burner helps to reduce BMI without wasting too much muscle.
  • Liquid amino to help curb hunger. Liquid amino is gluten-free and contains amino acids crucial for building muscles and strengthening immunity.
  • L-carnitine is an amino acid that helps lose weight, improve performance, and lower the risk of getting heart-related issues.

Some Noteworthy Recommendations from Sylvester Stallone

  • Follow a strict workout routine if you want to build muscle mass
  • Be consistent in your workout routine to transform your body into what you want it to be
  • Avoid steroids as they have dangerous side effects

FAQ on Sylvester Stallone

What was regular Sylvester Stallone’s workout routine?

Stallone had different goals and plans depending on his role in each Rocky film. However, in most cases, he exercised twice a day, six days a week. His routine consisted of strength training to improve muscle mass and sculpt his body.

How did Sly get so ripped for Rocky films?

Stallone had different goals and plans depending on his role in each Rocky film. However, in most cases, he exercised twice a day, six days a week. His routine consisted of strength training to improve muscle mass and sculpt his body.

Did Sylvester Stallone use steroids?

Sly use of performance-enhancing drugs throughout most of his peak career is well-known to the general public. However, this is not something he is proud of.


There’s a lot we can learn from Sly. Even at his age, this Hollywood superstar still boasts of a body many admire, and this boils down to his strict workout routine and sustainable diet plan he follows.

Stallone exercises six days a week and trains hard twice a day, with his primary focus being on forearms, shoulders, and traps. He also incorporates full-body exercises such as squats and deadlifts. Thanks to his discipline in following his fitness schedule, Stallone has maintained his ripped body even at his age.

Follow his recommendations if you want to be as ripped as Sylvester Gardenzio Stallone.

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