Sylvester Stallone "Expendables" Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Workout Summary

Sylvester Stallone's dedication to fitness is obvious when you look back at his physique showcased in the spotlight over and over. The Sylvester Stallone "Expendables" workout plan will show you why. Whether he needs to bulk up to play Rambo, or get cut to get into the ring as Rocky Balboa, Stall... more

Sylvester Stallone's dedication to fitness is obvious when you look back at his physique showcased in the spotlight over and over. The Sylvester Stallone "Expendables" workout plan will show you why. Whether he needs to bulk up to play Rambo, or get cut to get into the ring as Rocky Balboa, Stallone has always pushed it to the limit to get ready for a big film.

His morning and afternoon workout sessions help you crush your plateaus, increasing both mass and muscle tone.

Sylvester Stallone Workout Setup

The Expendables workout here is designed to maximize efficiency by targeting different muscle groups in separate morning and afternoon workouts. The intense rotations will keep the body guessing, and keep it from getting used to the workout.

These workouts might not seem too difficult when you look at them, but completing them with the right weights and recommended rest times will push you to your limits.

The Power of Supersets

A true Sylvester Stallone workout wouldn't be complete without a few supersets thrown in the mix to ramp up the difficulty. Both of the afternoon sessions require supersets to get the most out of your workouts.

The lack of rest will really have your muscles screaming for mercy, and you will know you are getting the most out of them.

Sylvester Stallone Ab Workout

All but one of the Sylvester Stallone workout routines will include some kind of ab work without going overboard, the kind of dedication and attention to detail needed to get you abs that can take punches from the likes of Ivan Drago.

Only one of the ab workouts will not require a superset.

Can You Handle It?

This is your chance to get as built as Sylvester Stallone, no small challenge by any means! When many people think of Stallone, they consider him old and washed-up, but the Expendables workout brought him back to the silver screen as jacked as ever. No doubt he had to follow a rigorous diet to keep working out at this level long enough to get his results.

You may not have a fitness history like Stallone, who had to look play a muscle-bound hero in the majority of his feature films, but that's no excuse not to work hard today. Commit yourself to the Sylvester Stallone Expendables workout plan for 30 days, and your results will not disappoint.

Sylvester Stallone "Expendables" Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
Sylvester Stallone "Expendables" Workout Plan

Sylvester Stallone "Expendables" Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Workout Summary

Sylvester Stallone's dedication to fitness is obvious when you look back at his physique showcased in the spotlight over and over. The Sylvester Stallone "Expendables" workout plan will show you why. Whether he needs to bulk up to play Rambo, or get cut to get into the ring as Rocky Balboa, Stall... more

Sylvester Stallone's dedication to fitness is obvious when you look back at his physique showcased in the spotlight over and over. The Sylvester Stallone "Expendables" workout plan will show you why. Whether he needs to bulk up to play Rambo, or get cut to get into the ring as Rocky Balboa, Stallone has always pushed it to the limit to get ready for a big film.

His morning and afternoon workout sessions help you crush your plateaus, increasing both mass and muscle tone.

Sylvester Stallone Workout Setup

The Expendables workout here is designed to maximize efficiency by targeting different muscle groups in separate morning and afternoon workouts. The intense rotations will keep the body guessing, and keep it from getting used to the workout.

These workouts might not seem too difficult when you look at them, but completing them with the right weights and recommended rest times will push you to your limits.

The Power of Supersets

A true Sylvester Stallone workout wouldn't be complete without a few supersets thrown in the mix to ramp up the difficulty. Both of the afternoon sessions require supersets to get the most out of your workouts.

The lack of rest will really have your muscles screaming for mercy, and you will know you are getting the most out of them.

Sylvester Stallone Ab Workout

All but one of the Sylvester Stallone workout routines will include some kind of ab work without going overboard, the kind of dedication and attention to detail needed to get you abs that can take punches from the likes of Ivan Drago.

Only one of the ab workouts will not require a superset.

Can You Handle It?

This is your chance to get as built as Sylvester Stallone, no small challenge by any means! When many people think of Stallone, they consider him old and washed-up, but the Expendables workout brought him back to the silver screen as jacked as ever. No doubt he had to follow a rigorous diet to keep working out at this level long enough to get his results.

You may not have a fitness history like Stallone, who had to look play a muscle-bound hero in the majority of his feature films, but that's no excuse not to work hard today. Commit yourself to the Sylvester Stallone Expendables workout plan for 30 days, and your results will not disappoint.

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Dumbbells
  • Leg Press Machine
  • Incline Bench
  • Smith Machine
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Chest / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 -- --:--:-- 12,10,10,8 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 12,10,6,4 reps, 01:00 rest
4 -- --:--:-- 12,10,6,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8,6,4 reps, 01:00 rest
3 -- --:--:-- 8,6,4 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Chest / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 -- --:--:-- 12,10,10,8 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 12,10,6,4 reps, 01:00 rest
4 -- --:--:-- 12,10,6,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8,6,4 reps, 01:00 rest
3 -- --:--:-- 8,6,4 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Chest / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:45
3 -- 00:01:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 -- --:--:-- 12,10,10,8 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12,10,6,4 reps, 01:00 rest
4 -- --:--:-- 12,10,6,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8,6,4 reps, 01:00 rest
3 -- --:--:-- 8,6,4 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Chest / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Chest / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 -- --:--:-- 12,10,8,8 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:45
3 -- 00:01:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12,10,10,8 reps, 01:00 rest
4 -- --:--:-- 12,10,10,8 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12,10,6,4 reps, 01:00 rest
4 -- --:--:-- 12,10,6,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8,6,4 reps, 01:00 rest
3 -- --:--:-- 8,6,4 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
4 sets, 10,8,6,6 reps, 01:00 rest
4 -- --:--:-- 10,8,6,6 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sylvester Stallone has been one of the fittest people in Hollywood for the last 30 plus years, and this in no accident. He has played roles such as Rocky, Rambo, and his most recent as one of the Expendables. As you can see from this workout, Stallone spends a lot of time in the gym. It takes hard work to get a body like his. One thing that he does well is mixing up his workout.

Each of these workouts is meant to be done 3 times a week. For this workout you have the freedom to mix up an exercise or two each time. An example of this is if you switched out bench press for machine press or decline bench press one week. This a great way to make sure that your body never gets comfortable with your workout and is always working.

Along with working out, it is very important to eat the right way and get enough sleep. This means that you must take in a certain amount of protein everyday or you are just hurting yourself and the workout is pointless. Weight lifting tears down your muscles and protein helps to rebuild your muscles bigger and stronger.

If you are not getting the nutrition needed to rebuild your muscles in between lifts, you are just consistently tearing down your muscles and not allowing them to rebuild. Invest in some protein powder, eat healthy and be amazed at the gains you will make.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Triceps secondary Hip flexors secondary Glutes secondary Obliques secondary Biceps primary Lats primary Calves primary Middle back primary Traps primary Chest primary Shoulders primary Abs primary Quads primary Hamstrings primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Dumbbells
  • Leg Press Machine
  • Incline Bench
  • Smith Machine
  • Flat Bench
Show All

56 people started this plan

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Sylvester Stallone "Expendables" Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Dumbbells
  • Leg Press Machine
  • Incline Bench
  • Smith Machine
  • Flat Bench
Show All

56 people started this plan