Anthony Ditillo Training Routines

Routine #1
This full schedule should be repeated 2 times per week. Howeer! if you want! you could
increase it to three times per week! but this is up to your ability to handle work.
"onday and Thursday#
a.$ %&uat ' (ne set of 1) reps! as a warmup! followed by fie sets of fie reps using all the
weight possible for each set.
b.$ Deadlift ' %ame as %&uat.
c.$ *ench +ress ' %ame as %&uat.
d.$ *entoer Row ' %ame as %&uat.


Routine ,o. 2.
This kind of training routine is more seere and that is why you only do 2 moements per
training day. -ou will be working these 2 moements &uite hard and this will cause you to
gain.
"onday#
a.$ %&uat ' 1.1)/ 1.0/ 1.1/ 1.2/ 1.2 and then 3 sets of 453 reps using all the weight
possible.
b.$ *ench +ress ' %ame as s&uat.

Thursday#
a.$ Deadlift ' same sets and reps as "onday.
b.$ *entoer Row ' same sets and reps as "onday.


Routine ,o. 4.
This would be he ordinary eery other day schedule for the ambitious! underweight
trainee.
"onday! 6ednesday and 7riday#
a.$ %&uat ' 3 sets of 4 to 3 reps using all the weight possible.
b.$ *ench +ress ' same as %&uat.
c.$ Deadlift ' same as %&uat.
d.$ *entoer Row ' same as %&uat.


Routine ,o. 2.
This type of routine would enable you to concentrate on one moement per workout for
power and the other two for added muscular bulk. Howeer! you will positiely hae to be
sure to eat enough of the complete protein foods and get more than enough calories in
order to grow.
"onday#
a.$%&uat ' 1 set of 1) for a warmup! and then 051) sets of 4 reps using all the weight you
can possibly handle for each set.
b.$ *ench +ress ' 2 sets of 1) for a warmup and then 4 sets of 3 reps using all the weight
you can possibly handle.
c.$ *entoer Row ' 2 sets of 1) for a warmup and then 4 sets of 3 reps using all the weight
you can possibly handle.

Thursday#
a.$ Deadlift ' 1 set of 1) for a warmup! and then 051) sets of 4 reps using all the weight you
can possibly handle for each set.
b.$ *ench +ress ' 2 sets of 1) reps! and then 4 sets of 3 reps using all the weight you can
possibly handle.
c.$ *entoer Row ' 2 sets of 1) reps! and then 4 sets of 3 reps using all the weight you can
possibly handle.


*ulk And +ower Routine ,o. 1
8n this routine you will be performing the three basic power lifts. 8n it you use both low and
high repetitions. This will allow you to gain in both muscular power and muscular si9e.
"onday! 6ednesday and 7riday#
*ench +ress# 3 sets of 252 reps
*ench +ress# 2 sets of 1) reps
7ull %&uat# 3 sets of 252 reps
7ull %&uat# 2 sets of 1) reps
Deadlift# 3 sets of 252 reps
Deadlift# 2 sets of 1) reps


*ulk And +ower Routine ,o.2
8n this routine 8 hae you working for bulk in the upper body while you are speciali9ing on
the lower body for power. The sets and reps are well suited to gaining in both and 8 hae
een broken down the workouts themseles into three distinct sections. 8 hae you working
the chest and shoulders on "onday and the back and arms on 6ednesday :rowing and
cleans work the arms &uite hard;$. Then on 7riday 8 hae you really work your thighs and
hips and back.
"onday#
*ench +ress# 3 sets of 453 reps
8ncline +ress# 3 sets of 453 reps

6ednesday#
*ent (er Row# 3 sets of 453 reps
Hang <leans# 3 sets of 453 reps

7riday#
7ull %&uat# 1) singles using =)> of your one rep limit
Deadlift# 1) singles using =)> of your one rep limit


*ulk And +ower Routine ,o. 4
This routine has you training for power on the bench press and the seated press while your
leg and back work aids in gaining si9e.
"onday#
7ull %&uat# 1 set of 2) reps using a weight which is 3)lbs. greater than bodyweight. Take 3
deep breaths between each rep.
Deadlift# 1 set of 2) reps using a weight which is 3) lbs. greater than bodyweight. Take 3
deep breaths between each rep.
Heay *ent Arm +ulloer# 3 sets of 35? reps! ma@imum weight

6ednesday#
7ull %&uat# 3 sets of 35? reps
Deadlift# 3 sets of 35? reps
*ench +ress# 1) singles with =)> of your 1 rep limit

7riday#
Half %&uat# 3 sets of 453 reps
High Deadlift# 3 sets of 453 reps
%eated +ress# 1) singles with =)> of your 1 rep limit


*ulk And +ower Routine ,o. 2
"onday and Thursday#
*ench +ress# 1) sets of 4 reps
*ent Row# 1) sets of 4 reps
7ull %&uat# 1) sets of 4 reps

Tuesday and 7riday#
8ncline +ress# 3 sets of 35? reps
Deadlift# 3 sets of 35? reps
Half %&uat# 3 sets of 35? reps

*ulk And +ower Routine ,o. 3
"onday#
7ull %&uat# 1) sets of 4 reps
Dip# 3 sets of 35? reps
6eighted <hin# 3 sets of 35? reps

6ednesday#
Deadlift# 1) sets of 4 reps
*ent Arm 7lyes# 3 sets of 35? reps
<url# 3 sets of 35? reps

7riday#
*ench +ress# 1) sets of 4 reps
Half %&uat# 3 sets of 35? reps
Rack Deadlift# 3 sets of 35? reps

8ntermediate "ass +rogram
The intermediate mass program is ,(T for the adanced man. He would neer respond to
the amount of work 8Am going to adise herein. *eing adanced necessitates diersity in
performance and olume of work as well as tightening up the dietary schedule! since
continued weight gain would ,(T be desirable for the truly adanced man who has
already gained sufficiently in basic bodyweight. 7or the maBority of beginners and
intermediates! three total body workouts per week seems to be Bust about right. -ou will
hae two heay days and one medium day! for ariety and recuperation. (n you two heay
days the moements are heay and basic. The repetitions are kept low to enable you to use
truly heay weights to ensure mass gains. The first and second sets should be warmup sets.
%ets three! four and fie are to be performed with all the weight possible for the re&uired
reps. Rest no longer than one minute between sets. 6hen sets three! four and fie can be
done fairly easily! add ten pounds to your upper body moements and twenty pounds to the
lower body moements. The entire schedule consists of between twenty5fie and thirty sets.
%urely this much work can be finished within ninety minutes.

"onday C 7riday :heay days$
+ress *ehind ,eck ' 3 sets of 35? reps.
*entoer *arbell Row ' 3 sets of 051) reps.
*arbell <url ' 4 sets of 051) reps.
Dying Triceps +ress ' 4 sets of 051) reps.
Half %&uat ' 3 sets of 051) reps.
(n your off days! do four or fie sets of calf raises and light abdominal work.

6ednesday :medium day$
Dips ' 253 bodyweight sets doing all the reps you can.
<hins ' the same as dips.
7ull %&uats ' 2 sets of 2) reps as described.
%tiff5Degged Deadlift ' 2 sets of 1)513 reps using light to medium weight.