When bodybuilders admire someone's physique, it says a lot about the efforts they put in, and Sylvester Stallone has earned that distinction, not from one, but multiple bodybuilders.

The 79-year-old actor's sharply defined physique, especially in films like Rocky and the Rambo series, became the benchmark for an action hero's build, and they are being followed to date.

Over the years, Stallone's dedication to fitness has drawn admiration from several prominent figures in bodybuilding, including his old nemesis-turned close friend, Arnold Schwarzenegger.

One of the earliest influential figures in Stallone’s physical transformation was trainer and bodybuilder Rudy Hermosillo. He introduced Stallone to bodybuilding-style training while training him for the role of Rocky Balboa. Later, he also appreciated the physique Stallone had constructed. 

His intense workouts and strict conditioning helped Stallone achieve the distinctive “grainy” muscular definition that became a hallmark of his physique during the Rocky era.

A decade later, another renowned bodybuilder would help shape Stallone’s look for a different iconic role. Two-time Mr. Olympia champion Franco Columbu trained Stallone for Rambo: First Blood Part II.

He designed an intense six-day program with two daily workouts to build muscle mass while maintaining the ultra-lean look that defined Rambo’s on-screen presence.

Stallone’s influence has extended beyond his own era. Among the younger generation, fitness trainer Jeff Cavaliere has credited the actor as a major inspiration in his fitness journey. The founder of Athlean-X complimented Stallone for maintaining a rare balance between muscularity and functional athleticism.

But the sweetest compliment came from icon Arnold Schwarzenegger. According to Schwarzenegger, the 1980s fitness era was heavily influenced by Stallone’s high-intensity (HIIT).

Sylvester Stallone’s Workout Routine

Even at 79, Sylvester Stallone follows a dedicated training program. It's the reason he's still a successful action movie star.

Monday, Wednesday, and Friday (Mornings): Chest, Back, and Abs

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

Monday, Wednesday, and Friday (Afternoon): Shoulders, Arms, and Abs

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

Tuesday, Thursday, and Saturday (Morning): Calves and Thighs

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

Tuesday, Thursday, and Saturday (Afternoon): Rear Deltoids, Traps, and Abs

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

So, now that you have the details of Stallone's workout regimen, are you also thinking of constructing a physique like his?

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Written by

Ruwa Javed

Edited by

Souvik Roy