The fifth installment of the "Rambo" saga hits theaters in September 2019. "Rambo: Last Blood" is part of a film series that has been around for decades with a lot of action, blood and violence as its hallmark. So if you have nerves strong enough and your heart is in the right place, I highly encourage you to go see it in theaters!
In "Rambo: Last Blood", Vietnam War veteran John Rambo crosses the U.S.-Mexican border to rescue a friend's daughter who has been kidnapped by a Mexican cartel.
Guess who's up for the challenge? Sylvester Stallone (Rambo), himself returning 10 years later! If you've seen any of the "Rocky" movies or the famous "Expendables", then you know who this ultra-famous badass is in the Hollywood movie industry. There are only a few of them who have had an exceptional career by having an outstanding musculature. His main competitor is none other than Arnold Schwarzenegger who has had quite a few action movies to his credit too.
It's no secret that Stallone has had an exceptional physique throughout his acting career. That's why he's continued to be the talk of the town for so long. He was born on July 6, 1946, and to be this fit at 74 goes against all the laws of nature!
Physiologically speaking, it's simply inhumane. But it's irrefutable proof that you can have an incredible physique at any age with the right approach!
Body fat percentage Stallone is very weak. With his broad shoulders and thick back, it creates a V-shaped bust that makes him look impressive. A perfect shoulder to waist ratio that would have made him the perfect Men's Physique competitor ready for the Mr. Olympia :
In order to take out an entire Mexican cartel (and flirt with the most beautiful women), you'll need all of these attributes!
Sylvester Stallone back in the weight room
Action movie legend Sylvester Stallone is back in the gym and recovering from filming Rambo 5: Last Blood. In an Instagram post, the 72-year-old actor said the grueling shooting schedule last year in Bulgaria took "a lot of damage" that he is now working on repairing his body and recovering from his injuries :
"It's been a long time since I've been to the gym because I played Rambo, which caused a lot of damage. So now I have to fix things," he said.
"Coming back here, let's face it, it's not easy," he continued. "Who wouldn't rather be in bed relaxing for a while? But listen. Life is like a movie. you have to act in your own movie. And if you want to play the lead, you have to go get it and keep going relentlessly. "
How tall is Sylvester Stallone?
Surprisingly, Sylvester Stallone is not as tall as the big screen might suggest. He is about 5'10" tall and weighs about 81kg. After analyzing his physique, we can see that his body fat is only 6-8%. That at 73 years old is simply phenomenal.
Sylvester Stallone's training program for Rambo 5: The Last Blood
Turn over a tire weighing more than 110 kg...
Not bad for a 72 year old guy! This is a big workout for the back and lower body, so as you can see John Rambo doesn't miss a single leg workout. You can also see how congested Sylvester Stallone is in this awesome Instagram video. To think that a few years ago, the actor seemed to be against the idea of a Rambo 5 in relation to his advanced age! Sylvester Stallone's looks have been a big part of his career and success, but it's not magic. It takes a lot of time and effort, and that's what we see here.
Rambo had to be in good shape for this fifth episode. After facing enemies from all over the world in the previous episodes, he returns 10 years later and this time he will fight closer to home against the Mexican drug cartels.
Although the following plan is not the exact training program that Sylvester Stallone used in his preparation for "Rambo", it comes very close and will give you all the elements to help you build the body of your dreams.
To achieve a Rambo-like physique, you need to focus on the key elements that target Rambo's physical characteristics, namely a V-shaped chest, large and massive pecs, round and hard shoulders, and large and dense arms... just like Rambo.
You can find the principles of this program in detail in the Physics Pro Mass program.
Here is Sylvester Stallone's workout program for Rambo 5. Adapt it to help you reach your personal fitness goals.
Day 1: Chest
Rowing machine 20 minutes
Barbell bench press: 4 sets, 12/10/8/6/4 reps (increase the weight with each set)
Dumbbell bench press: 4 sets, 8 reps
Dumbbell Curl: 4 sets, 12 reps
One-sided bench press, converging machine: 4 sets, 12 reps
Screw pulley from bottom to top: 4 sets, 15 reps
Bent dips (pectoral version): 4 sets to failure
Hanging leg raise: 4 sets, 15 repetitions
Bench press crunch: 4 sets, 15 reps
Lateral gain : 45 sec on each side
Day 2: Back
Skipping rope 15 minutes
Pull-ups, wide grip: 4 sets, failure
Deadlift: 4 sets, 12/10/8/6/5
Tire flip (110 kg): 4 sets, 6 reps
Low pulley pull: 4 sets, 6 + 12 (dropset)
Dumbbell shrugs: 4 sets, 10 reps
Hyperextensions on the lumbar bench: 4 sets, 12 reps
Day 3: Legs
Running on a treadmill for 15 minutes
Superset Leg Extensions with Leg Curl: 4 sets, 15 reps (for each exercise).
Thigh press: 4 sets, 20/15/10/8/8
Barre squat: 4 sets, 8 reps
Hack Squat: 4 sets, 8 reps
Single legged lunge: 4 sets, 10 reps
Straight legged deadlift: 4 sets, 8 reps
Walking lunges with dumbbells: 4 sets, 100 m
Day 4: Shoulders
Rowing machine 20 minutes
Seated lateral raises: 4 sets, 15 reps
Military standing bench press: 4 sets, 15/10/8/6
Dumbbell sit-up: 4 sets, 8 reps
Low pulley front raises with rope: 4 sets, 12 reps
Reverse butterfly machine: 4 sets, 15 reps
Guided bar shrug: 4 sets, 12 reps
Day 5: Arms / Abs
Skipping rope 15 minutes
Superset barbell curl with barbell to the front Dumbbell curl: 4 sets, 8 reps
Superset hammer grip curl with dumbbell extension behind the head: 4 sets, 10 reps
Spider Curl with Superset Barrel and High Pulley Triceps Extension: 4 sets, 10 reps
Superset low pulley curl with weighted dips: 4 sets, 15 reps
Triceps High Pulley Extension: 4 sets, 15 reps
Hanging leg raise: 4 sets, 20 repetitions
Pulley crunch: 4 sets, 20 reps
Bust rotation: 4 sets, 20 reps
Day 6: Cardio HIIT (sprints, jumping rope...) / Abs
Roman chair leg raises: 4 sets, 15 reps
Swiss ball crunch: 4 sets, 20 reps
Gainage : 1 minute
Day 7: rest
The food supplements used by Sylvester Stallone "Rambo"
Although Sylvester Stallone has admitted to taking HGH for his previous roles in order to maintain muscle mass in his old age and keep his body fat down, taking natural supplements is essential.
If you want to achieve the Rambo physique and keep the muscle you build, you can use supplements such as branched-chain amino acids (BCAA) combined with glutamine to aid in muscle growth, recovery and tissue repair.
Another essential and very practical supplement to be able to reach your daily protein quota is Whey Protein, I recommend a quality protein like pure native whey.
Achieving a body fat percentage as low as Rambo's comes first and foremost from nutrition. In the programs Physics Pro Mass and Physique Pro ShredZ you will learn the secret of the flexible diet to dry without frustration and without stagnation.
Good luck warriors!
If you are a fan of Stallone, here is a video on his training and diet for the role in Rocky 3, a must see.
Other articles to read :
Become a badass with Jason Statham's training
The full Captain America schedule
Musculation every day to progress : Useful or not?
3 Comments
super article on the training of sly, a real legend, too bad we don't know his plan or his approach concerning this diet, hoping for another article on him!
Thanks Julien
Hi,
I'm following your pro mass program and indeed, you need to have a warrior's morale! Thanks for your advice!
Well, I have to get back to the fight...?
he never stops
I'm a fan but I didn't like the movie at all