This routine should only be performed by elite athletes and bodybuilders who compete professionally.

This is very taxing on the body and incredibly difficult to perform. Each workout will last under an hour in the gym while getting some incredible cardio in at the same time. This is actually a workout routine that Sylvester Stallone lived by to create his incredibly ripped body for Rocky IV.

This is a great workout that will work on strength, explosiveness, and power in addition to bringing great detail throughout your whole body. You’re really going to lean out with this routine because of the high intense nature and the two exercise sessions each day. You really want to test yourself on each set and do as much weight as possible for each exercise while still maintaining perfect form (doing a full range of motion). Also, you want to stay within the time frames and work with as much intensity as you possibly can.

Monday/Wednesday/Friday

Morning: Chest, Back, Abs

• Incline Bench Press– 4 Sets x 8-10 Reps
• Dumbbell Flys– 4 Sets x 10-12 Reps
• Close-Grip Bench Press– 5 Sets x 6 to 8 Reps
• Wide-Grip Chin-Ups- 6 Sets x 8-10 Reps
• Bent-Over One-Arm Dumbbell Raise– 4 Sets x 8-10 Reps
• Close-Grip Seated Rows– 4 Sets x 10-12 Reps
• Raised Leg Crunches– 3 Sets x Until Failure Seated Extension- 3 Sets Until Failure

Afternoon: Shoulders, Arms, Abs

• Military Shoulder Press– 4 Sets x 8 to 10
• Side Dumbbell Raises-4 Sets x 10-12
• Bent-Over Dumbbell Flys -5 Sets x 6 to 8
• Reps Barbell Curls-3 Sets x 8-10 Reps
• Incline (seated) Dumbbell Curls-3 x 8 to 10
• Concentration Curls-4 x 10 to 12
• Lying Dumbbell Raises-4 x 10 to 12
• Bent-over one-arm dumbbell raises-3 x 8-10
• Cable Pull-Downs (with rope)-3 x 8 to 10
• Alternating Leg Raises-3 sets
• Decline Bench Sit-Ups-3 sets until failure
• Oblique Crunches (on floor)- 3 Sets Until Failure

Tuesday/Thursday/Saturday

Morning: Legs

• Seated Calf Raises- 4 x 8 to 10
• Standing Calf Raises- 4 x 10 to 12
• Barbell Standing Calf (Alternating) Raises- 5 x 8 to 12 each side
• Incline Leg Press- 4 x 8 to 10
• Squat- 4 x 8-10
• Seated Leg Extensions- 4 x 8 to 10
• Hamstring Curls- 4 x 10 to 12
• Leg Extension- 4 x 10 to 12
• Stiff Leg Deadlift- 4 x 10 to 12

Afternoon: Rear Deltoids, Traps, Abs

• Bent-Over Dumbbell Raise (lateral)- 4 x 8 to 10
• Cable Crossovers– 4 x 10 to 12 (reverse)
• Pec-Deck– 4 x 8 to 12 each side
• Barbell Shrugs (front)- 4 x 8 to 10
• Barbell Upright Rows– 4 x 8-10
• Cable Rows to Neck (flat bench)- 4 x 8 to 10
• Ab Crunch– 4 x
• Oblique Crunch– 4 x Until Failure
• Cable Crunch– 4 x Until Failure

Sunday

Cardio

• 45 Minutes Cardio on Treadmill or Stationary Bike at Medium Pace