The Rambo Workout: How Sylvester Stallone Built His Physique
When Rambo: First Blood Part II went into production, Sylvester Stallone faced a serious challenge. The producers wanted him to be 10–15 pounds more muscular than he was in the first film. And they wanted it in only eight weeks. For most actors, that would have been impossible. But with the help of his coach Franco Columbu — and his relentless work ethic — Stallone transformed himself into the ultimate action hero.
This post breaks down the key lessons from his training, and gives you a free Rambo Workout Plan you can follow to build a powerful, action-star physique.
Stallone’s Transformation
By the time he filmed Rocky III, Stallone had already shown he could get leaner than almost anyone in Hollywood. His training was high-volume and his diet extreme — sparring, long cardio sessions, and eating little more than tuna, oatmeal cookies, and coffee. For Rambo: First Blood Part II, the focus shifted. Instead of just getting lean, Stallone needed more muscle size and density to play a believable special forces soldier.
That’s where Franco Columbu stepped in. They trained twice per day, six days a week, with morning sessions focused on chest, back, and abs, and evening sessions dedicated to shoulders, arms, and more abs. Legs were less of a priority, since most of the camera time was on Stallone’s upper body. The result was the iconic Rambo physique — thick chest, capped shoulders, and powerful arms.
Why It Worked
Stallone’s success came down to three things:
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High training frequency. Hitting key muscle groups multiple times per week gave him the volume he needed to grow fast.
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Focus on the upper body. For his role, big shoulders, chest, and arms mattered most, and his training reflected that.
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Relentless consistency. He trained hard every day, even doubling up sessions, and stuck to his plan until filming began.
Most people won’t need — or want — to train this way long-term. But there are lessons you can take from Stallone’s approach and apply to your own workouts.
How to Train Like Rambo
If you want to build your own Rambo-style physique, you don’t need two-a-days or an extreme diet. What you need is a structured plan that emphasizes the chest, shoulders, arms, and back while still training your lower body. Progressive overload — gradually lifting heavier weights or doing more reps over time — is the foundation.
The Rambo Workout Plan provided here is designed to be flexible. Beginners can start with three days per week (two upper body days and one lower body day). As you progress, you can move to four or five days per week, adding extra sessions to speed up results. The plan prioritizes upper body development but ensures your whole body grows stronger.
Get the Free Rambo Workout Plan
I’ve taken the training principles Stallone used and adapted them into a realistic program you can follow today. The Rambo Workout Plan is available as a free PDF download — just use the link below to grab your copy and start training like an action hero.
Disclaimer: All workout plans provided are for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified health provider before starting any new exercise program, especially if you have pre-existing health conditions, injuries, or other concerns. Participation is voluntary and at your own risk. The author and publisher assume no responsibility for any adverse outcomes. Individual results will vary.