Sylvester Stallone – Rocky

Sylvester Stallone Rocky Workout Routine

Bio-The famous macho actor, Michael Sylvester Gardenzio Stallone was born on July 6, 1946 in New York City. Sylvester’s career has transformed into many roles including being an actor, screenwriter, director and filmmaker. The New York actor is best known for his manly and macho roles in Rambo and Rocky. Stallone first hit the big screen in 1970 in the film No Place To Hide, which later was revised and retitled Rebel. Just like his rags to riches character Rocky, Stallone was nearly broke with only 50 dollars in his pocket when he sold the script to Paradise Alley for 100 dollars. Stallone reached stardom with the boxing film so much that his statue rests beside the famous Philadelphia Museum of Art steps.

The 1976 film Rocky depicted Stallone as a broke, uneducated city boy who works his way up the boxing ranks to a heavyweight championship. What’s unique about the movie is the fact that Sylvester wrote the movie himself. The production was shot on a one million dollar budget and took in over 225 million dollars. Rocky went on to produce five sequels. Stallone always stayed in shape, but to really prepare for the boxing role Stallone put on 10 pounds of lean muscle in only 6 weeks.

The boxing actor took part in a split bodybuilding and cardio program, which sent him from weighing 170 lbs. to 180 lbs. At the conclusion of his training, his chest grew 6 inches, his biceps 1 ½ inches and grew a half inch on his waist. Stallone normally has approximately six percent body fat, but during the film the actor was down to 4.5 percent to better play the role of the up and coming boxer.

To pack on 10 pounds of muscle in just six weeks, Stallone chose a split day weight training “rocky workout” routine to achieve the boxing physique. To step his training up a notch the actor actually worked out twice a day.  His training split looked like this:

Monday-Wednesday-Friday
3-4 sets of 8-12 repetitions
Morning: Bench press, Pulldowns, Crunches
Afternoon: Military press, Lateral Raise, Bicep Curls, Crunches and Leg Raises

Tuesday/Thursday/Saturday
3-4 sets of 8-12 repetitions
Morning: Calf Raises, Squats
Afternoon: Bent over row, Shoulder Press, Upright Rows, Crunches

Sylvester also did cardio exercises to cut his body fat percentage down to low levels. Some examples of cardio exercises include jogging, swimming or cycling. One thing to note is that to avoid plateaus in progress, Stallone switched up his routine slightly every few weeks. His split workout plan enabled him to hit the movie theaters looking defined, strong and a force to be reckoned with in the ring.

Stallone turned to an extremely strict diet that focused on lots of lean protein, a variety of vegetable based foods and fruit selections.  This type of eating plan allowed him to build lean muscle and keep his fat intake to a minimum. The actor noted that there were times during the training that he would get faint because of the lower calorie plan he was on. Stallone would consume 10 egg whites at a time with only one piece of whole-wheat toast. It is also rumored that the Rocky star turned to a vegetarian diet at times to cut down as much as possible. This type of diet is not recommended for the everyday person. Sylvester could be classified as an extreme personality that goes all out to achieve whatever goal he has in mind. No matter the recommendation, Stallone made it work wonderfully and thrilled viewers with his supreme physique and stature in the ring.

The famous Rocky actor rose to greatness in his Rocky movie series and showed people all around the world about what anyone can do no matter the situation. In the movie his character came from nothing and went on to achieve everything he set out to do. I think the same sentiment is expressed in Sylvester and his Rocky workout training program. He went from broke to extremely rich, and continues to stay in absolutely phenomenal shape.

In his maturing years the actor continues to stay in shape and look like he could step into the ring at any time. His boxing movies inspired folks everywhere to set out and achieve whatever it is they desire and to keep fighting no matter what obstacles stand in the way.