Anthony Ditillo’s Workout Routines and Diet: Unlock Your True Strength Potential!

Antony Ditillo was a well-known writer for the legendary Iron Man magazine during the 1960s all the way through the 1980s! Besides pumping out a bunch of articles, Antony also wrote two great books: ‘The Development of Muscular Bulk and Power’ and ‘The Development of Physical Strength.’ So, he wasn’t just sharing workout tips in the magazine; he was dropping knowledge in his own books too!

The development of Physical Strength is all about getting better at handling resistance—like lifting weights. Your strength is basically measured by how much force or weight you can handle. So, the stronger you get, the more power you’ve got to take on challenges and lift those heavy things! It’s like leveling up your strength in everyday life.

With the invention of the internet information on weightlifting, powerlifting, and strength training is easy. Anthony started to contact everybody and collected all the information about those who were connected with strength training, writers, bodybuilders, and gym owners were his target.

Anthony Dittillo’s workout routines are old school but they are effective for muscle-building and strength training. When we talk about training intensity, we’re basically looking at how much effort you put into your workout.

Let’s jump right into Anthony’s Bulk and Power Workout Plan! Time to uncover the secrets behind the 1960’s legend’s strength-building routine.

Anthony Ditillo’s Bulk and Power Workout Routines

Routine No. 1

In this routine, you will be performing the 3 basic power lifts using the maximum weight you can lift

Monday, Wednesday, and Friday

• Bench Press: 5 sets x 3-5 reps
• Full Squat: 5 sets x 2-4 reps
• Deadlift: 5 sets x 2-4 reps

Routine No. 2

This workout plan is effective for bodybuilding and building a strong upper body and lower body at the same time.

Monday:

• Bench Press: 5 sets x 3-5 reps
• Incline Press: 5 sets x 3-5 reps

Wednesday:

• Bent Over Row: 5 sets x 3-5 reps
• Hang Cleans: 5 sets x 3-5 reps

Friday:

• Full Squat: 10 singles using 90% of your one-rep limit
• Deadlift: 10 single repetitions using a weight that is 90% of your one-repetition maximum.

Routine No. 3

This Routine is created to boost your strength in bench press and seated press while also helping your legs and back to get bigger and stronger

Monday:

• Full Squat: 1 set of 20 reps using a weight that is 50 lbs. More than body weight.
• Deadlift: 1 set of 20 reps using a weight that is 50 lbs. More than body weight.
• Bent Arm Pullover: 5 sets x 5-7 reps, maximum weight

Wednesday:

• Squat: 5 sets x 5-7 reps
• Deadlift: 5 sets x 5-7 reps
• Bench Press: 10 single repetitions using a weight that is 90% of your one-repetition maximum.

Friday:

• Half Squat: 5 sets x 3-5 reps
• High Deadlift: 5 sets x 3-5 reps
• Seated Press: 10 single repetitions using a weight that is 90% of your one-repetition maximum.

Routine No. 4

Monday and Thursday:

• Bench Press: 10 sets x 3 reps
• Bent Row: 10 sets x 3 reps
• Full Squat: 10 sets x 3 reps

Tuesday and Friday:

• Incline Press: 5 sets x 5-7 reps
• Deadlift: 5 sets x 5-7 reps
• Half Squat: 5 sets x 5-7 reps

Routine No. 5

Monday:

• Full Squat: 10 sets x 3 reps
• Dip: 5 sets x 5-7 reps
• Weighted Chin: 5 sets x 5-7 reps

Wednesday:

• Deadlift: 10 sets x 3 reps
• Bent Arm Flyes: 5 sets x 5-7 reps
• Curl: 5 sets x 5-7 reps

Friday:

• Bench Press: 10 sets x 3 reps
• Half Squat: 5 sets x 5-7 reps
• Rack Deadlift: 5 sets x 5-7 reps

Anthony Ditillo’s Intermediate Mass Program

The intermediate Mass Program is not for advanced and elite trainers who would never respond to the amount of work advised. Intermediate Mass Program typically involves moderate to high intensity, incorporating a mix of compound and isolation movements. These routines challenge individuals beyond the basics but do not push them to their maximum limits.

 In contrast, advanced workouts are characterized by high intensity, involving a diverse array of complex exercises, advanced weightlifting techniques, and a higher volume of sets and repetitions. These workouts demand maximal effort, pushing individuals to surpass the upper limit of their fitness zone.

The intermediate program is developed for beginners and intermediate lifters where you lift heavy for 2 days and lift medium for the other day for recuperation. On heavy days, the movements should be basic.10 reps.

Monday & Friday (Heavy Days)

• Press Behind Neck: 5 sets x 5-7 reps.
• Bentover Barbell Row: 5 sets x 8-10 reps
• Barbell Curl: 3 sets x 8-10 reps.
• Lying Triceps Press: 3 sets x 8-10 reps.
• Half Squat: 5 sets x 8-10 reps.

On your rest days, you can do 4 to 5 sets x 10-15 calf raises and light abdominal work.

Wednesday (Medium Day)

• Dips:4-5 sets with body weight
• Chins: 4-5 sets with bodyweight
• Full Squats: 2 sets x 20 reps as described.
• Stiff-Legged Deadlift: 2 sets x 10-15 reps using light to medium weight.

Don’t miss:

Frank Zane Growth Workout Plan
Arnold’s Golden Six Routine
Reg Park’s Beginner Routine
PHAT Routine

Anthony Ditillo’s Diet plan

Anthony Ditillio’s diet is all about gaining muscle, so he follows a diet packed with lots of protein and calories to keep his strength up. He relies on high-calorie foods to grow bigger and stay strong.

A high-calorie diet is essential for supporting his intense workout routine and making those gains! So, you’ll often find him enjoying meals to fuel his body for the hard work in strength training. Keep in mind, when you’re trying to bulk up, making sure to eat plenty of calories is a key task in building a strong body!

Curious about Anthony’s diet during Power Bulk? Let’s check out his favorite food picks!

High Calorie and High Protein Breakfast

• 4 scrambled eggs, cooked with butter
• 8 ounces of fried Virginia ham or bacon
• 1 pound of cooked chopped beef
• Season to taste, mix in a frying pan and simmer until warm.

Smoothie

• 2 raw eggs
• 4 tablespoons of peanut butter
• 2 packets of unflavored gelatin
• Half a pint of ice cream
• 1 tablespoon of honey

Mix it in a blender using skim milk

High Protein and Weight Gaining Beverage and One pint of Heavy Cream

• 1 pint of ice cream
• 1 cup of whole milk
• 3 raw eggs
• 3 ounces of milk
• Add honey or chocolate syrup

High Protein, Low Carbohydrate Snack, and 4 Ounces of Boiled Ham

• 4 ounces of chicken loaf
• 4 ounces of American cheese
• 4 ounces of Swiss cheese

High Protein and High Energy Drink

• 1 ounce of liver powder
• 1 ounce of milk and egg protein with one ounce of beef
• 1 ounce of soy powder
• 1 raw egg
• 1 banana
• 1 pint of ice cream
• 1 pint of whole milk

 High-Calorie High Protein Soup

• 1 cup of tomato juice
• 1 cup of tomato sauce
• 1 can of corn niblets
• 1 can of sweet peas
• 1 diced carrot
• 1 can of pork and beans
• 1 ½ pounds of sliced precooked sausages and three preboiled potatoes

What to Eat for Bulking?

• Cooked eggs (whole)
• Banana
• Chicken Breast
• Beef
• Pork
• Veggies
• Cheese
• Ice cream

Don’t miss:

German Volume Training
Ronnie Coleman’s Workout Routine
Dorian Yates Workout Routine
Advanced Upper Lower Split Workout Plan

Final Words

Back in the 1960s, Anthony Ditillo was a powerhouse in the world of powerlifting. Anthony’s aim was to build strength and bulk up by loading maximum weights by following his 3-day Power Bulk Routine.

His diet was shaped by what was around during the 1960s. The cool thing is, that you can tweak this diet to fit your own fitness goals and what foods you have access to. So, feel free to customize it and make it work for you!

Remember, it’s all about finding what suits your journey to a healthier you.