Daily Boxing Conditioning

Running

• 5–6 mile runs

• Hill sprints

Strength + Cardio

• Sled pulling

• Chopping wood

• Carrying rocks

• Jump rope

• Speed Bag

• Heavy Bag

Chest - Day 1

• Bench Press: 5 sets of 5 reps

• Incline Dumbbell Press: 4 sets of 8 reps

• Dumbbell Flies: 4 sets of 10 reps

• Push-ups: 4 sets to failure

Back - Day 2

• Deadlift: 5 sets of 5 reps

• Pull-ups: 5 sets of 10 reps

• Bent-over row: 4 sets of 8 reps

• Seated row: 4 sets of 10 reps

Legs - Day 3

• Squats: 5 sets of 5 reps

• Lunges: 4 sets of 12 reps

• Leg Press: 4 sets of 10 reps

• Calf Raises: 6 sets of 20 reps

Shoulders - Day 4

• Military Press: 5 sets of 5 reps

• Side + Lateral Raises: 4 sets of 12 reps

• Bent—over reverse flies: 4 sets of 12 reps

• Shrugs: 4 sets of 12 reps

Arms - Day 5

• Barbell Curls: 4 sets of 10 reps

• Hammer Curls: 4 sets of 10 reps

• Skull Crushers: 4 sets of 10 reps

• Dips (Weighted): 4 sets of 15 reps

Day 6

• Additional light boxing work

Abdominals - Every Day

• Sit-ups

• Roman Chair Sit-ups

• Hanging Leg Raises

• Side Bends

• Crunches

Choose an intense amount of reps

Stallone reported he did around 2,000 abdominal reps per day

Diet

Breakfast

• 6 egg whites

• 2 whole eggs

• Oatmeal

• Fruit

Snack

• Yogurt

• Nuts

Lunch

• Grilled Chicken or Steak

• Rice or Potatoes

• Vegetables

Snack

• Protein Shake

• Banana

Dinner

• Fish or Lean Steak

• Vegetables

• Brown Rice

Snack

• Cottage Cheese

Notes

• For Rocky III, Stallone’s diet was only tuna, oatmeal, and coffee. He later said that diet was extreme and unhealthy.