Anthony Ditillo was a famous contributor to Peary Rader's legendary Iron Man Magazine. His training routines are as old school as they get, but will definitely add add bulk and power to your training.

More proof that there is nothing new under the sun is to be found in his sagely writings, things such as the importance of high fat diets in cutting, the dangers of overtraining, using compound multi-joint exercises etc.

The late Charles Poliquin, one of the world's premier strength coaches, claimed that the book, 'The Development of Physical Strength', (a classic that was published in 1982)

"I bought it from Iron Man magazine after reading several of his articles.

I thought his approach was logical and full of common sense; and more importantly, it worked! It is the only book I have read more than once, and I actually bought a second copy after I misplaced my original one. I always tell my interns to get their own copy. It is a gem."

Sadly, Anthony Ditillo passed away over a decade ago now, but his writings and routines live on. 

These routines were collected from his various articles in those original Iron Man magazine almost a half a century ago from 1968 to 1985.

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:

Squat - One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set.

Deadlift - Same as Squat.

Bench Press - Same as Squat.

Bent 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:

Squat - 1x10; 1x8; 1x6; 1x4; 1x2 and then 5 sets of 3-5 reps using all the weight possible.

Bench Press - Same as squat.

Thursday:

Deadlift - same sets and reps as Monday.

Bent 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:

Squat - 5 sets of 3 to 5 reps using all the weight possible.

Bench Press - same as Squat.

Deadlift - same as Squat.

d.) Bent 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:

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.

Bench Press - 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.

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:

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.

Bench Press - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.

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 has 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 size and strength and have been broken down into three distinct sections. This has 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 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 trainer who would never respond to the amount of work advised.

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.