Anthony Mantello’s Workout Routine and Diet Plan

Anthony Mantello’s Workout Routine and Diet Plan

Anthony Mantello is a highly respected bodybuilder and fitness model who has been in the industry for quite some time. He began his lifting journey as a teenager, and quickly made a name for himself due to his impressive physique. Anthony has competed in bodybuilding shows and has also been featured in numerous fitness-related photoshoots.

In addition to being a respected athlete, Anthony is also an influential figure on social media. He frequently posts pictures and videos of his workout sessions, providing inspiration and motivation to his many fans and followers.

In this post, we will take a closer look at Anthony Mantello’s workout routine and diet plan, which are key factors that have helped him to achieve his muscular and aesthetically pleasing physique.

Anthony Mantello’s Workout Principles

Anthony Mantello is known for his dedication and determination when it comes to training. He started working out at a young age, and this early start has been beneficial for him in many ways. As a result of his hard work and consistency, Anthony has built a physique that is the envy of many professional bodybuilders, even those who are older than him.

Anthony is very consistent in his gym routine and is almost always seen working out. This level of consistency has been a major factor in his ability to build such an impressive physique. He follows a conventional bodybuilding split, training each muscle group once a week.

Specifically, Anthony goes to the gym 5 days a week. He adheres to a “bro-split” routine, focusing on one muscle group per day of the week. This allows him to give each muscle group adequate time to recover and grow. He understands the importance of recovery time and gives his body enough time to rest between workout sessions.

Anthony Mantello’s Workout Routine

Anthony Mantello’s Workout Routine

Image source @anthonymantello Instagram

Anthony Mantello’s workout routine is comprehensive and well-rounded. He includes a variety of exercises that target each muscle group from different angles. This is crucial for building a physique that looks impressive on stage.

Anthony follows a high-volume training approach, and always pushes himself to make his workout sessions as intense as possible. His exercise routine involves performing numerous sets and reps for each exercise, in order to promote muscle hypertrophy (growth).

Below is a detailed overview of Anthony Mantello’s weekly workout routine:

Monday- Chest

  • Push Ups- 4 sets of 15 reps
  • Incline dumbbell press- 4 sets of 6-10 reps
  • Machine incline press- 4 sets of 8-12 reps
  • Parallel bar dips- 4 sets of 8-10 reps
  • Incline dumbbell flys- 4 sets of 8-12 reps
  • Cable crossovers- 4 sets of 10-12 reps

Tuesday- Back

  • Weighted pull-ups- 4 sets of 6-10 reps
  • Barbell rows- 4 sets of 6-10 reps
  • T-bar rows- 4 sets of 8-10 reps
  • Lat pulldowns- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 12-15 reps
  • V-bar lat pulldowns- 4 sets of 10-12 reps
  • Straight arm pushdowns- 4 sets of 12 reps

Wednesday- Shoulders

  • Military press- 5 sets of 6-10 reps
  • Seated Arnold press- 5 sets of 8-12 reps
  • Upright rows- 5 sets of 8-10 reps
  • Front dumbbell raises- 5 sets of 8-12 reps
  • Cable rear delt flys- 5 sets of 12-15 reps

Thursday- Legs

  • Barbell squats- 5 sets of 6-8 reps
  • Leg extensions- 5 sets of 10-12 reps
  • Seated leg curls- 5 sets of 10-12 reps
  • Leg press- 5 sets of 10-12 reps
  • Romanian deadlifts- 5 sets of 8-12 reps

Friday- Arms

  • Barbell curls- 4 sets of 8-12 reps
  • Alternate dumbbell curls- 4 sets of 10-12 reps
  • Incline curls- 4 sets of 8-10 reps
  • Cable curls- 4 sets of 10-12 reps
  • Tricep pushdowns- 4 sets of 10-12 reps
  • Overhead cable extensions- 4 sets of 10-12 reps
  • Skull crushers- 4 sets of 8-12 reps
  • Tricep kickbacks- 4 sets of 12-15 reps

Saturday and Sunday- Rest


Anthony’s training routine focuses primarily on weight training exercises, which are designed to promote maximum muscle growth. However, he also incorporates a moderate amount of cardio into his routine to maintain a lean and athletic physique.

When Anthony is preparing for a bodybuilding competition, he increases the number of his weekly cardio sessions in order to achieve a more lean and defined look. This allows him to stay in top shape for the competition.

On the other hand, during the off-season, his cardio routine is less intensive. He focuses more on weight training and recovery, with less emphasis on cardio to avoid too much weight loss, allowing him to maintain muscle mass and recover from intense training.

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Taking Expert Guidance

Even though Anthony is considered an advanced lifter, he still trains under expert supervision to ensure that he is getting the most out of his training sessions. By working with a trainer or coach, Anthony can be confident that his exercise technique and form are correct and that he is performing each exercise in a safe and effective manner. This also helps to keep his muscles injury-free, as proper form is crucial in preventing strains or sprains.

Working with a trainer also allows Anthony to stay motivated and on track toward achieving his goals. They can help him to push past plateaus and make adjustments to his workout plan as needed. They can also help him monitor his progress and make changes to his training and nutrition plan accordingly.

It’s important to note that it is beneficial for any fitness-level lifter to have the guidance and supervision of a certified trainer in order to stay safe and motivated and maximize the results.

Weight Selection

Anthony’s exercise routine includes both compound and isolation exercises.

Compound exercises are those that work for multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses. Anthony tends to use a weight that allows him to perform 6-10 reps per set when doing compound exercises. This is heavy enough to challenge his muscles, while also allowing him to maintain proper form.

Isolation exercises, on the other hand, target specific muscle groups and only work one muscle at a time, such as bicep curls and tricep extensions. For these exercises, Anthony chooses a weight that is moderately heavy and allows him to perform 8-12 reps per set. This allows him to maintain good form and still provide enough stress to the muscle for growth.

It’s important to note that this is Anthony’s typical approach and other trainers may recommend different rep ranges for different exercises. It’s always important to listen to your own body and start with a weight that is manageable for you. As you progress you will find out what weight and rep range works best for your body.

Anthony Mantello’s Diet Plan

Anthony Mantello’s Diet Plan

Image source @anthonymantello Instagram

In order to build a lean and muscular body, it’s crucial for Anthony to have a well-rounded diet plan. Over time, he has learned what types of food choices are most beneficial for his body.

To support his workouts and aid in recovery, Anthony needs to consume a sufficient amount of calories throughout the day. His diet plan includes high amounts of carbs, moderate amounts of proteins, and low amounts of fats.

The high carb intake helps Anthony stay energetic throughout the day, allowing him to spend long hours in the gym with ease. He makes sure that most of his carb intake comes from complex carbs, like whole grains, fruits, and vegetables, which provide a steady source of energy throughout the day.

To support muscle recovery and growth, Anthony also makes sure to consume an adequate amount of protein throughout the day. Proteins are the building blocks of muscle tissue and are essential for recovery and growth.

Below is Anthony Mantello’s meal plan for a typical day:


  • 3 scrambled eggs
  • 2 slices of whole-grain toast
  • 1 banana
  • 1 cup of berries


  • Greek yogurt
  • 1 handful of almonds


  • Grilled chicken breast
  • Brown rice
  • Steamed vegetables


  • Protein shake


  • Grilled fish
  • Quinoa
  • Steamed vegetables

Bedtime snack:

  • Cottage cheese
  • 1 handful of berries

Foods to avoid

In order to maintain his lean and ripped physique, Anthony has to be mindful of the food choices he makes. He often indulges in cheat meals 2-3 times a week but avoids food that is excessively fried or processed, as they are high in calories, saturated fat, and unhealthy additives. These types of foods are often empty calories that do not provide any nutritional value and can lead to weight gain.

Anthony Mantello’s Supplements

Anthony places a strong emphasis on maintaining a wholesome nutrition plan, and he supplements it with a few key supplements to make sure that he is getting all the nutrients he needs to support muscle growth and recovery. These supplements are :

  • Whey protein: a fast-digesting protein powder that provides the body with a steady supply of amino acids, which are the building blocks of muscle tissue. It helps him to reach the daily protein requirement to support muscle recovery and growth.


  • Carnitine: This is a supplement that helps to transport fatty acids into the cell to be burned for energy, thus helping to burn excess fat.


  • Vitamin C: Vitamin C is an essential vitamin for the body, and it has many functions, including supporting the immune system, repairing muscle tissue, and reducing muscle soreness.


  • Fish oil: Fish oil is a great source of omega-3 fatty acids, which have anti-inflammatory properties and play a role in muscle recovery and heart health.

It’s important to note that Anthony’s supplement stack may vary depending on his specific goals, and not everyone will require the same supplements. It’s best to consult with a doctor or a nutritionist before starting any supplement regimen to know if they are safe and necessary for you. Also, one should make sure that supplements are used in addition to a healthy diet, not as a replacement for it.


Anthony has certainly made a name for himself in the fitness and bodybuilding world, and he is widely respected for his dedication and consistency. His workout routine and diet plan are a testament to the hard work and discipline required to achieve a high level of fitness.

If you’re looking to improve your own physique and overall health, it can be helpful to take inspiration from Anthony’s approach. Start by structuring your own fitness regime based on Anthony’s, but be sure to make adjustments as needed to suit your own fitness goals and individual needs. It is important to consult with a certified trainer or a nutritionist to tailor it to your specific needs.

Consistency is key to achieving your fitness goals. By staying committed to your fitness regime, you can make steady progress and improve your physique, as well as your overall health and well-being. It’s important to remember that progress takes time and don’t be discouraged if you don’t see results overnight. Stay consistent and keep pushing forward, and you’ll be on your way to achieving your fitness goals in no time.

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