Anthony Ditillo Training Routines

Routine #1

This full schedule should be repeated 2 times per week. However, if you want, you could
increase it to three times per week, but this is up to your ability to handle work.
Monday and Thursday:
a.) Squat – One set of 10 reps, as a warmup, followed by five sets of five reps using all the
weight possible for each set.
b.) Deadlift – Same as Squat.
c.) Bench Press – Same as Squat.
d.) Bentover Row – Same as Squat.

Routine No. 2.

This kind of training routine is more severe and that is why you only do 2 movements per
training day. You will be working these 2 movements quite hard and this will cause you to
gain.
Monday:
a.) Squat – 1×10; 1×8; 1×6; 1×4; 1×2 and then 5 sets of 3-5 reps using all the weight
possible.
b.) Bench Press – Same as squat.

Thursday:
a.) Deadlift – same sets and reps as Monday.
b.) Bentover Row – same sets and reps as Monday.

Routine No. 3.

This would be he ordinary every other day schedule for the ambitious, underweight
trainee.
Monday, Wednesday and Friday:
a.) Squat – 5 sets of 3 to 5 reps using all the weight possible.
b.) Bench Press – same as Squat.
 c.) Deadlift – same as Squat.
d.) Bentover Row – same as Squat.

Routine No. 4.

This type of routine would enable you to concentrate on one movement per workout for
power and the other two for added muscular bulk. However, you will positively have to be
sure to eat enough of the complete protein foods and get more than enough calories in
order to grow.
Monday:
a.)Squat – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you
can possibly handle for each set.
b.) Bench Press – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight
you can possibly handle.
c.) Bentover Row – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight
you can possibly handle.

Thursday:
a.) Deadlift – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you
can possibly handle for each set.
b.) Bench Press – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can
possibly handle.
c.) Bentover Row – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can
possibly handle.

Bulk And Power Routine No. 1

In this routine you will be performing the three basic power lifts. In it you use both low and
high repetitions. This will allow you to gain in both muscular power and muscular size.
Monday, Wednesday and Friday:
Bench Press: 5 sets of 2-4 reps
Bench Press: 2 sets of 10 reps
Full Squat: 5 sets of 2-4 reps
Full Squat: 2 sets of 10 reps
Deadlift: 5 sets of 2-4 reps
Deadlift: 2 sets of 10 reps
 Bulk And Power Routine No.2

In this routine I have you working for bulk in the upper body while you are specializing on
the lower body for power. The sets and reps are well suited to gaining in both and I have
even broken down the workouts themselves into three distinct sections. I have you working
the chest and shoulders on Monday and the back and arms on Wednesday (rowing and
cleans work the arms quite hard!). Then on Friday I have you really work your thighs and
hips and back.
Monday:
Bench Press: 5 sets of 3-5 reps
Incline Press: 5 sets of 3-5 reps

Wednesday:
Bent Over Row: 5 sets of 3-5 reps
Hang Cleans: 5 sets of 3-5 reps

Friday:
Full Squat: 10 singles using 90% of your one rep limit
Deadlift: 10 singles using 90% of your one rep limit

Bulk And Power Routine No. 3

This routine has you training for power on the bench press and the seated press while your
leg and back work aids in gaining size.
Monday:
Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5
deep breaths between each rep.
Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5
deep breaths between each rep.
Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight
 Wednesday:
Full Squat: 5 sets of 5-7 reps
Deadlift: 5 sets of 5-7 reps
Bench Press: 10 singles with 90% of your 1 rep limit

Friday:
Half Squat: 5 sets of 3-5 reps
High Deadlift: 5 sets of 3-5 reps
Seated Press: 10 singles with 90% of your 1 rep limit

Bulk And Power Routine No. 4

Monday and Thursday:
Bench Press: 10 sets of 3 reps
Bent Row: 10 sets of 3 reps
Full Squat: 10 sets of 3 reps

Tuesday and Friday:

Incline Press: 5 sets of 5-7 reps
Deadlift: 5 sets of 5-7 reps
Half Squat: 5 sets of 5-7 reps

Bulk And Power Routine No. 5

Monday:
Full Squat: 10 sets of 3 reps
Dip: 5 sets of 5-7 reps
Weighted Chin: 5 sets of 5-7 reps

Wednesday:
Deadlift: 10 sets of 3 reps
Bent Arm Flyes: 5 sets of 5-7 reps
Curl: 5 sets of 5-7 reps
 Friday:
Bench Press: 10 sets of 3 reps
Half Squat: 5 sets of 5-7 reps
Rack Deadlift: 5 sets of 5-7 reps

Intermediate Mass Program

The intermediate mass program is NOT for the advanced man. He would never respond to
the amount of work I’m going to advise herein. Being advanced necessitates diversity in
performance and volume of work as well as tightening up the dietary schedule, since
continued weight gain would NOT be desirable for the truly advanced man who has
already gained sufficiently in basic bodyweight. For the majority of beginners and
intermediates, three total body workouts per week seems to be just about right. You will
have two heavy days and one medium day, for variety and recuperation. On you two heavy
days the movements are heavy and basic. The repetitions are kept low to enable you to use
truly heavy weights to ensure mass gains. The first and second sets should be warmup sets.
Sets three, four and five are to be performed with all the weight possible for the required
reps. Rest no longer than one minute between sets. When sets three, four and five can be
done fairly easily, add ten pounds to your upper body movements and twenty pounds to the
lower body movements. The entire schedule consists of between twenty-five and thirty sets.
Surely this much work can be finished within ninety minutes.

Monday & Friday (heavy days)

Press Behind Neck – 5 sets of 5-7 reps.
Bentover Barbell Row – 5 sets of 8-10 reps.
Barbell Curl – 3 sets of 8-10 reps.
Lying Triceps Press – 3 sets of 8-10 reps.
Half Squat – 5 sets of 8-10 reps.
On your off days, do four or five sets of calf raises and light abdominal work.

Wednesday (medium day)

Dips – 4-5 bodyweight sets doing all the reps you can.
Chins – the same as dips.
Full Squats – 2 sets of 20 reps as described.
Stiff-Legged Deadlift – 2 sets of 10-15 reps using light to medium weight.