Everyone applauds Sylvester Stallone's physique in the earlier Rocky movies, but something that deserves equal recognition is the physique a 60-year-old Stallone packed in Rocky Balboa (2006).

@asylum.entertainment reminded people of the time Sylvester Stallone donned a peak physique to portray a 60-year-old Rocky Balboa. The film was conceived by Sylvester Stallone right after finishing Rocky V (1990).

In the movie, Rocky Balboa was a more grounded version of his younger character. The idea was to return to the tone of the original film. But instead of following the glorious tone of the original film, Stallone centered the story on an aging Balboa suffering from personal loss and redemption.

Stallone started rigorous physical training to look like an aging yet capable boxer. His regimen included a weight training and conditioning routine designed to focus on durability more than athleticism, exactly what the film’s narrative asked for. 

So, what was the training process like? Let's find out.

Sylvester Stallone’s Workout Routine for Rocky Balboa

Here is a full breakdown of Sylvester Stallone's full workout routine for Rocky Balboa.

Monday and Thursday (Chest, Back, and Abs)

• Bench Press (4 sets of 12 reps)
• Dumbbell Flies (4 sets of 12 reps)
• Incline Dumbbell Press (4 sets of 12 reps)
• Pull-Ups (4 sets of 12 reps)
• Bent-over Rows (4 sets of 12 reps)
• Cable Rows (4 sets of 12 reps)
• Cable Crunches (4 sets of 12 reps)
• Russian Twists (4 sets of 12 reps)
• Hanging Leg Raises (4 sets of 12 reps)

Tuesday and Friday (Calves and Thighs)

• Standing Calf Raises (6 sets of 30 reps)
• Squats (4 sets of 8-12 reps)
• Leg Extensions (4 sets of 8-12 reps)
• Hamstring Curls (4 sets of 8-12 reps)
• Lunges (4 sets of 8-12 reps)
• Stairmill Jog (4 sets of 8-12 reps)

Wednesday and Saturday (Shoulders, Arms, and Abs)

• Lateral Raises (4 sets of 8-12 reps)
• Military Press (4 sets of 8-12 reps)
• Face Pulls (4 sets of 8-12 reps)
• Bicep Curls (4 sets of 8-12 reps)
• Skullcrushers (4 sets of 8-12 reps)
• Cable Triceps Pushdowns (4 sets of 8-12 reps)
• Cable Crunches (4 sets of 8-12 reps)
• Hanging Leg Raises (4 sets of 8-12 reps)
• Front Plank (to failure)

Since Rocky Balboa was a boxer, it's evident that he did some boxing training as well. So here is the routine for that.

• Warm Up: Jump rope and dynamic stretching
• Shadow Boxing: Three 3-minute rounds of punches, footwork, and combinations. There was a one-minute rest between each round.
• Bag Work: Three 3-minute rounds, which had Stallone alternate between speed and power punches, with combinations. There was a one-minute rest between each round.
• Sparring: Three 3-minute rounds of light sparring with a training partner.

And just like that, Rocky Balboa was ready to put Mason "The Line" Dixon in his place.

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil