Sylvester Stallone is a big name in the Hollywood Industry. He’s a versatile and brilliantly talented actor who made a hard way to get into the Hollywood showbiz industry and go grand.
Not only is he a genuinely amazing actor, but Stallone is also a filmmaker by profession.
He has been in the acting industry for a long time now, but fewer people know the hard work and effort it took for him to chase his acting dream.
He was a struggling actor back then, working hard to get his first few gigs until 1974 when he finally received critical acclaim for his commendable acting performance in his breakthrough movie, The Lords of Flatbush, in which he played the role of Stanley Rosiello.
His cinema hits that made him a true cinema legend were Rocky Balboa in the “Rocky” series and John Rambo in the “Rambo” series.
These films skyrocketed him to fame in the Hollywood industry, and he started receiving worldwide praise from his audience for his phenomenal acting performance. Today, he is 77 years old but continues to age like fine wine. But how’s it possible?
The secret behind his well-maintained body physique that doesn’t fail to impress is working out timely and eating a balanced, protein-rich, nutritious diet. Since he’s an elderly man, he has to put in extra effort to maintain his Hollywood superhero physique to this date.
If you’re intrigued to know how Stallone manages to keep his body fit and muscular even at this age, then you’ve come to the right place because, in today’s article, I will be unveiling all the hidden secrets of his workout and diet routine you’re unfamiliar with.
So, without any further ado, let’s jump right in!
Sylvester Stallone’s Biographical Details
| Full name | Sylvester Gardenzio Stallone |
| Born | July 6, 1946 |
| Height | 1.77 m (5’8”) |
| Age | 77 years |
| Weight | 185-193 lbs |
Sylvester Stallone Workout Routine
For him to gain everyone’s dream body, Stallone had to work harder than most people as he struggled with a mild condition of congenital facial paralysis (Bell’s palsy), which affected the facial muscles of one side of his face.
It was harder for him to make it big in one of the biggest industries of the world with such a condition, but with his endless hard work and struggle, he managed to pave his way in the entertainment industry after a long time.
Sylvester Stallone’s workout routine is incomplete without his golden workout principles. To gain full body strength and muscle mass, he goes for full-length body training, mainly targeting the shoulders, triceps, and forearm region.
When he hits the gym, he focuses on performing each set of exercises with as many reps as possible and taking fewer rests between intervals.
This way, he is used to lifting heavier weights and breaking his sweat to perform arduous exercises like deadlifts, squats, bench presses, etc.
He chooses to keep lifting heavier weights with unlimited reps until he feels tired enough to take a rest. This, of course, isn’t a good tactic for beginners adopting a proper workout and diet routine.
Stallone is reported to hit the gym 6 days a week, following his workout regimen at least two times a day: morning and evening. He would rigorously work out in the gym, performing at least 3-4 sets of exercises per day in two shifts, respectively.
Here is a day-wise workout routine that Stallone follows for 6 days in a row:
Morning Shift
Monday, Wednesday, and Friday:
Stallone performs nine different exercises targeting the chest, abs, and back:
- Inclined Bench Press (4 sets, 10 reps)
- Dumbbell Flyes (4 sets, 10-12 reps)
- Dumbbell Rows (4 sets, 10-12 reps)
- Close-Grip Bench Press (5 sets, 8 reps)
- Wide-Grip Chin Ups (6 sets, 8 reps)
- Bent-Over Single Arm Lateral Raises (4 sets, 10 reps)
- Leg Crunches (3 sets, 8-10 reps)
- Seated Leg Extensions (3 sets, 10 reps)
- Barbell Biceps Curls (4 sets, 12 reps)
Evening Shift
Monday, Wednesday, and Friday:
In his evening shift, Stallone performs a set of twelve different exercises with at least 8-10 reps. He targets shoulders, arms, and abs altogether following these exercises:
- Overhead Barbell Press (4 sets, 10 reps)
- Lateral Raises (4 sets, 10 reps)
- Bent Over Dumbell Flyes (5 sets, 8-12 reps)
- Barbell Shoulder Press (4 sets, 12 reps)
- Incline Dumbell Curls (3 sets, 10 reps)
- Lying Dumbell Raises (3 sets, 10 reps)
- Concentration Curls (4 sets, 10 reps)
- Single Arm Lateral Side Raises (3 sets, 10 reps)
- Cable Pull Downs (3 sets, 10-12 reps)
- Leg Raises (3 sets, 10 reps)
- Decline Bench sit-ups (3 sets, 10 reps)
- Side Lying Oblique Crunch (3 sets, 8 reps)
Tuesday, Thursday And Saturday
Here is a list of eight exercises that Stallone performs for his leg muscles:
- Lunges (4 sets, 12 reps for each leg)
- Squats (4 sets, 12 reps)
- Seated and Standing Calf Raises (4 sets, 10-12 reps)
- Standing Barbell Calf Raises (5 sets, 10 reps)
- Leg Press (4 sets, 10 reps)
- Seated And Non-Seated Leg Extensions (4 sets, 10 reps)
- Leg Curls (4 sets, 10-12 reps)
- Deadlifts (4 sets, 10-12 reps)
Sunday: Recovery Day
On Sundays, he takes a well-deserved rest to recover his body from gym stress and heal before he hits back at the gym on Monday.
Sylvester Stallone’s Diet Regimen
Sylvester Stallone takes special care of his diet by eating foods that can benefit him and help him boost his workout results.
There’s no wonder that he can keep up with a great body figure even to this day. His diet plan is similar to that of a weightlifter and a bodybuilder because he has to maintain that kind of physique.
In his case, his diet is designed to fulfill his caloric requirements while ensuring the diet is balanced.
A major part of his diet comprises high protein, carbs intake for fuel and nourishment, and just a sufficient amount of fats that help him to store necessary body fat for muscle mass.
Here’s a brief outline of his diet regimen:
Meal One (Pre-Breakfast)
- Protein intake in the form of a tall glass filled with liquid aminos
Meal Two (Breakfast)
- 3 egg whites with half yolk
- Irish Oatmeal
- Toasted pumpernickel bread
- Fresh Papaya and a few figs
Meal Three (Lunch)
- Roasted summer squash
- Lean protein(broiled skinless chicken)
- A bowl of salad
- Figs or berries
Meal 4 (Dinner)
- High-fiber content toasted bread
- Broiled fish
- Salad
- On occasion, he might eat veal as well
Conclusion
- Sylvester Stallone is a true cinematic legend who has paved his road to success in the Hollywood industry after going through a lot. He has had one of the best action superhero bodies in Hollywood, and he continues to maintain it despite being old.
- For him to gain everyone’s dream body, Stallone had to work harder than most people as he struggled with a mild condition of congenital facial paralysis (Bell’s palsy), which affected the facial muscles of one side of his face.
- Stallone is reported to hit the gym 6 days a week, following his workout regimen at least two times a day: morning and evening. He would rigorously work out in the gym, performing at least 3-4 sets of exercises per day in two shifts, respectively.
- He follows a carefully well-devised workout and diet program that helps him maintain his heavy body physique. He follows a workout and diet routine similar to that of a bodybuilder, eating high-protein foods and medium to low carbs and fats.
- One needs to have a sheer abundance of intent and motivation to be able to follow Stallone’s rigorous workout and diet plan as making a body as he requires to break a lot of blood, sweat, and tears in the gym.