Build an Apollo Creed Physique With Carl Weathers’ Training System

🔥 Scroll down to download the full free Apollo Creed–inspired training plan!

When Carl Weathers landed the role of Apollo Creed in Rocky, he needed a body that was lean, powerful, and athletic — the perfect mix of a heavyweight champion and a Hollywood action star. Two years before filming, he moved to Los Angeles and began training under bodybuilding legend Vince Gironda, also known as The Iron Guru.

Gironda had already coached top pros like Mr. Olympia Larry Scott and was famous for inventing unique exercises (like the preacher curl) and innovative training systems. But Carl didn’t want to look like a massive bodybuilder. He wanted a physique that was ripped, explosive, and functional for boxing scenes. So Gironda built him a custom program based on PHA training — a style that’s just as effective today for anyone chasing a lean, athletic build.

What Is PHA Training?

PHA stands for Peripheral Heart Action training. It’s a time-efficient, full-body circuit style that blends the muscle-building power of bodybuilding with the conditioning benefits of cardio.

Here’s how it works:

• Pick 4–7 resistance exercises that hit the whole body (upper and lower).

• Perform them back-to-back with little to no rest between each movement.

• Cycle through the circuit multiple times, resting briefly only after completing all exercises.

Because you alternate between upper and lower body, one area recovers while the other works — letting you keep moving almost nonstop. This keeps your heart rate up, improving cardiovascular fitness while also building muscle and strength.

A 2015 study confirmed that PHA training improves both muscular strength and cardiovascular health — and it does it in half the time of a traditional bodybuilding session. For busy people (or busy actors like Weathers), it’s a perfect solution.

How Carl Weathers Trained

Carl reportedly performed six full rounds of these PHA circuits almost every day, taking only one rest day per week in the two years before filming Rocky. Each workout:

• Included 6–7 full-body exercises (chest, legs, shoulders, back, arms).

• Was done as fast as possible while keeping good form.

• Combined the muscle pump of bodybuilding with the conditioning of a fighter’s workout.

The result? The iconic Apollo Creed physique — jacked but agile, with the stamina to box on camera for long fight scenes.

🔥 Scroll down now to download the full free Apollo Creed PHA training plan.

Disclaimer:
This content is for educational and entertainment purposes only. Always consult a qualified health professional before starting any new training or nutrition program, especially if you have existing health conditions or injuries.