How Sylvester Stallone Got Dangerously Ripped for Rocky III

For Rocky III, Sylvester Stallone revealed his leanest-ever physique, claiming he reached just 2.9% body fat. The transformation looked incredible on screen, but the way he achieved it was extreme—even Stallone himself would later call the process dangerous.

Let’s break down exactly how Stallone got so shredded for Rocky III, why it worked (and why it was risky), and how you can get ripped like Rocky in a much safer and smarter way. At the end, you’ll find a free workout program inspired by Stallone’s training.

From Rocky II to Rocky III

The foundation for Stallone’s Rocky III physique was built during Rocky II. He trained alongside bodybuilding legend and Mr. Olympia Franco Columbu, pushing himself so hard that he even tore his chest during a bench press contest. Despite the injury, the muscle he gained during this period gave him the size he needed before cutting down for Rocky III.

For nearly 10 months before filming, Stallone focused purely on fat loss, dropping 30 pounds. This wasn’t about gaining new muscle—it was about getting lean enough to show off the muscle he had already built.

The Diet: Extreme and Unsustainable

Stallone has described his Rocky III diet as dangerously restrictive. At one point, he claims he was living on small amounts of oatmeal cookies, canned tuna, and up to 25 cups of coffee with honey per day. That meant little protein, little nutrition, and far too much caffeine.

It left him lightheaded on set, sometimes forcing him to do handstands in the corner of the ring just to feel better. While it made him lean, it was far from healthy.

A smarter cutting plan requires three essentials:

• Eating enough protein (about 1g per pound of bodyweight)

• Continuing to lift weights to preserve muscle

• Avoiding an extreme calorie deficit that wrecks energy, recovery, and hormones

The Training: Twice a Day with Insane Volume

Stallone continued training with Franco Columbu, following a high-volume bodybuilding routine with two sessions per day. He would target one or two muscle groups in the morning, run three miles, box 15 rounds, complete ab circuits, and do jump rope. Then, after food and a nap, he’d train again in the evening—sometimes adding even more cardio.

This routine created incredible conditioning, but it was also unsustainable. For natural lifters, 8–12 hard sets per muscle group per week is more than enough to maintain muscle during a cut. Stallone’s program far exceeded that.

The PED Factor

There’s no denying Stallone’s insane dedication, but realistically, no one could survive this amount of training, this little food, and still keep all their muscle mass without help. Performance-enhancing drugs were legal at the time, and Stallone himself has admitted to their use in later years.

This doesn’t take away from his work ethic or results, but it’s important to remember: what he did was not natural, not safe, and not sustainable.

A Safer Way to Get Ripped

Instead of following Stallone’s dangerous methods, here’s how to approach fat loss like an athlete today:

• Spend time building muscle before cutting

• Track calories to stay in a moderate deficit

• Keep protein high

• Continue lifting with good intensity, but avoid extreme volume

• Use cardio as a supplement, not the centerpiece

To help, I’ve put together a free 5-day bodybuilding plan inspired by Stallone’s Rocky III training. You can download it using the link in the description of this video.

Disclaimer: This free training plan is for informational and educational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise, nutrition, or fitness program—especially if you have any pre-existing conditions or injuries. Use of this program is at your own risk, and results may vary.