Sylvester Stallone Body Transformation

Sylvester Stallone workout and diet to get in crazy shape for the ‘Rocky‘ movie franchise! Sylvester Stallone played boxer ‘Rocky Balboa‘ and needed to look the part too! Sylvester Stallone is known for his awesome physical conditioning and strength.

The best way to get ripped is to get on my Hollywood Movie Star Program, way easier than the official Rocky Workout and Diet below, which is just movie star madness!

For ‘Rocky‘ he went full on, rocking a very ripped physique as ‘Rocky Balboa‘. Sylvester Stallone’s official ‘Rockyworkout looks like:

Sylvester Stallone Workout

Monday, Wednesday, and Friday Mornings:

  • Chest, Back, and Abs: Incline Bench Press (4 sets, 8-10 reps)
  • Dumbbell Flys (4 sets, 10-12 reps)
  • Close-grip Bench Press (5 sets, 6-8 reps)
  • Wide-grip Chin Ups (6 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (4 sets, 8-10 reps)
  • Close-grip Seated Rows (4 sets, 10-12 reps)
  • Raised Leg Crunches (3 sets, 8-10 reps)
  • Seated Extension (3 sets, 8-10 reps)

Monday, Wednesday, and Friday Afternoon:

  • Shoulders, Arms, and Abs:
  • Military Press (4 sets, 8-10 reps)
  • Side Lateral Raises (4 sets, 10-12 reps)
  • Bent-over Dumbbell-Flys (5 sets, 6-8 reps)
  • Barbell Curls (3 sets, 8-10 reps)
  • Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
  • Concentration Curls (4 sets, 10-12 reps)
  • Lying Dumbbell-raises (3 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
  • Cable Pull Downs (3 sets, 10 reps)
  • Alternate Leg Raise (3 sets, 8-10 reps)
  • Decline Bench Sit-ups (3 sets, 8-10 reps)
  • Oblique Crunches (3 sets, 6-8 reps)

Tuesday, Thursday, and Saturday Morning:

  • Calves and Thighs: Seated Calf-raises (4 sets, 8-10 reps)
  • Standing Calf-raises (4 sets, 10-12 reps)
  • Standing Barbell Alternate Calf-raises (5 sets, 8-12 reps)
  • Incline Leg-press (4 sets, 8-10 reps) Squats (4 sets, 8-10 reps)
  • Seated Leg-extensions (4 sets, 8-10 reps) Leg Curls (4 sets, 10-12 reps)
  • Leg Extensions (4 sets, 10-12 reps)
  • Stiff Leg Deadlift (4 sets, 10-12 reps)

Tuesday, Thursday, and Saturday Afternoon:

  • Rear Deltoids, Traps, and Abs:
  • Bent-over Dumbbell Rear-Delt Raise (4 sets, 8-10 reps)
  • Cable Crossovers (4 sets, 10-12 reps)
  • Reverse Pec-deck Flyes (5 sets, 8-12 reps)
  • Barbell Shrugs-front (4 sets, 8-10 reps)
  • Barbell Upright-rows (4 sets, 8-10 reps)
  • Flat-bench Cable-rows to Neck (4 sets, 8-10 reps)
  • Ab Crunch (4 sets, 8 reps)
  • Oblique Crunches (4 sets, 10 reps)
  • Cable Crunch (4 sets, 10-12 reps)

Sylvester Stallone Diet

Getting ripped like Sylvester Stallone involves not just intense workouts but also a disciplined and well-balanced diet, unless it was shoot day where he went crazy! Check out my YouTube video to find out how and why!

1. Protein:

  • Chicken breast
  • Lean beef
  • Turkey
  • Fish (tuna or for more fat – salmon)
  • Eggs
  • Greek yogurt
  • Plant-based protein sources (tofu, lentils, beans)

2. Carbohydrates:

  • Sweet potatoes
  • Brown rice
  • Quinoa
  • Oats
  • Whole-grain pasta
  • Barley

3. Healthy Fats:

  • Avocado
  • Olive oil
  • Nuts (almonds, walnuts)
  • Seeds (flaxseeds, chia seeds)
  • Fatty fish (salmon, mackerel)

4. Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Brussels sprouts
  • Bell peppers
  • Asparagus

5. Fruits:

  • Berries (blueberries, strawberries)
  • Apples
  • Oranges
  • Bananas (in moderation a higher in carbs and sugar)
  • Pineapple

6. Hydration:

  • Aim for at least 8 glasses per day, unless you’re Chris Pratt!

7. Meal Timing:

  • Eat smaller, balanced meals every 3-4 hours to keep metabolism active or choose intermittent fasting, which ever works best for you!
  • Consider having a protein-rich meal or snack after workouts to aid in muscle recovery, go with protein and carbs for quicker absorption(keep fat lower as it slows digestion)

8. Portion Control:

  • Be mindful of portion sizes to avoid overeating.

9. Limit Processed Foods and Added Sugars:

  • Minimise intake of processed snacks, sugary drinks, and sweets, obviously!

10. Supplements (if necessary):

  • Whey protein for an additional protein boost.
  • BCAAs (Branched-Chain Amino Acids) may support muscle recovery.
  • Multivitamins to ensure micronutrient needs are met.

I’m sure Sylvester Stallone didn’t ‘supplement’ with anything else!

11. Cheat Meals (usually in moderation):

  • Occasionally allowing yourself a treat can help with adherence to the diet plan, however Sylvester Stallone did a weekly cheat of massive amounts of ice cream!

12. Monitor and Adjust:

  • Keep track of your progress and adjust your diet as needed to meet your goals.

Sylvester Stallone Body Transformation Video

Find out how Sylvester Stallone got to 2.8% body fat! Let me know if you think Sylvester Stallone is natty or not in the comments on the video!

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

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