Train Like Rocky – Training Program Inspired by Sylvester Stallone | Hardworkout Magazine

Key takeaways

- The programme runs six strength sessions a week, training chest and arms, back and shoulders, and legs and abs twice each with different exercises in the two weekly sessions.

- Most exercises are performed for 10 repetitions with 60–90 seconds of rest between sets, and supersets are performed back-to-back with the break taken only after both exercises.

- The programme is built for lifters already used to a high training volume; beginners are advised to choose a plan with fewer sessions.

- It should be run for up to eight weeks and followed by a lighter week with reduced volume and lighter weights before the next training period.

- For people who train strength regularly, around 1.6–2.2 grams of protein per kilogram of body weight per day is a reasonable starting point.

Sylvester Stallone has been known for his physique showcased in films like Rocky and Rambo for several decades. Particularly in the 1970s and 80s, he combined high training volume with classic bodybuilding to build a defined and muscular physique.

Who is this programme for?

This training program is inspired by the training Stallone used during this period. With six strength sessions a week, high training volume, and short breaks, the program is best suited for those who are already accustomed to a lot of strength training.

What you should know about the program

The program is inspired by the training Sylvester Stallone used to build the physique known from Rocky and Rambo.

The training plan consists of six strength sessions a week and is best suited for those who are already accustomed to a lot of strength training.

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Chest and arms, back and shoulders, as well as legs and abs are trained twice each during the week.

The program has high training volume, relatively short breaks, and several supersets and circuits.

Choose weights that challenge you within the specified number of repetitions, without compromising technique.

Gradually increase the weights when you can complete all sets and repetitions with good control.

The program can be followed for up to eight weeks, followed by a lighter week with less training.

Sufficient food, protein, carbohydrates, sleep, and rest are important for recovery between the six weekly sessions.

About the training program

The program consists of 6 strength sessions a week, divided into chest and arms, back and shoulders, as well as legs and abs. Each muscle group is thus trained twice during the week, but with different exercises in the two sessions.

The setup is inspired by classic bodybuilding from the 1970s and 80s and the training methods Stallone used alongside former Mr. Olympia winner Franco Columbu. It is not Stallone's exact training program, but a program built around many of the same principles and exercises.

The training volume is high, with several exercises and sets per muscle group. The program is therefore best suited for experienced individuals who are used to training strength frequently and can handle a high training volume. If you are a beginner, a program with fewer sessions and lower training volume would be a better choice.

The program can be followed for up to eight weeks. After that, you can incorporate a lighter week with fewer sets and lower training intensity before starting a new training period.

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Stallone, Rocky, and Rambo

Sylvester Stallone had his big breakthrough with Rocky in 1976.

He wrote the script himself and insisted on playing the lead role as the boxer Rocky Balboa. The film became a huge success and later developed into one of Hollywood's most famous film series.

Stallone was inspired by, among others, Steve Reeves, who was known for an athletic and symmetrical physique. When Stallone later prepared for Rambo: First Blood Part II, he trained with Franco Columbu, who won Mr. Olympia in 1976 and 1981. The training then took on a greater emphasis on classic bodybuilding, with high training frequency and a lot of volume.

The result was the defined and muscular physique many associate with Stallone from the 1980s. The program below is inspired by this period.


How heavy should you lift, and how long should you rest?

Most exercises are performed with 10 repetitions per set.

Choose a weight that makes the last repetitions challenging, while still allowing you to complete the sets with controlled technique.

You should not train each set to complete exhaustion, especially since the same muscle group will be trained again after a few days.

Take about 60-90 seconds of rest between sets. Exercises marked as supersets are performed back-to-back without a regular break between the exercises. Take a break after both exercises have been completed.

The weekly plan looks like this:

- Monday: Chest and arms

- Tuesday: Back and shoulders

- Wednesday: Legs and abs

- Thursday: Chest and arms

- Friday: Back and shoulders

- Saturday: Legs and abs

- Sunday: Rest

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Monday: Session 1 – Chest and Arms

- Incline Dumbbell Press: 5 sets × 10 reps

- Incline Dumbbell Flyes: 4 sets × 10 reps

- Dumbbell Bench Press: 3 sets × 10 reps

Superset 1

- Triceps Press with EZ-Bar on Incline Bench: 3 sets × 10 reps

- Bicep Curl with EZ-Bar: 3 sets × 10 reps

Superset 2

- Seated Triceps Extension with Dumbbell: 3 sets × 10 reps

- Seated Bicep Curl with Dumbbells: 3 sets × 10 reps