Anthony Mantello’s Workout and Diet Plan

Anthony Mantello is a well-known bodybuilder and fitness model. Having started his lifting journey as a teenager, very soon he went on to display his well-developed physique in both bodybuilding shows and fitness-related photoshoots.

Anthony is also a social media influencer and often uploads pictures and videos of his workout sessions to give his fans and followers motivation to train hard.

So here in this post, let’s throw some light on Anthony Mantello’s workout routine and diet plan where lies the secret of his muscular and aesthetically-pleasing physique.

Anthony Mantello's Workout and Diet Plan

Anthony Mantello’s Workout Principles

Anthony has always been passionate and determined when it comes to training. He started his lifting journey at a very young age and that worked in his favor as well.

Gradually he has built a physique that is giving strong competition to many pro-bodybuilders including those who are even 10 years older than him.

Anthony seldom skips his gym workout sessions and shows up almost every single day. His consistency has played a pivotal role in building the kind of physique that inspires millions to get started with their lifting journeys.

Anthony hits the gym 5 days a week. Sticking to a conventional ‘bro-split‘, he trains each of his muscle groups just once a week.

Anthony Mantello’s Workout Routine

Anthony Mantello’s workout routine is indeed a complete one. It includes plenty of exercises that target each muscle group from different angles. After all, that is what is required to build a physique that looks impeccable on stage.

Anthony follows a high-volume training approach and always ensures to make his workout sessions as intense as possible. His exercise routine is all about hitting numerous sets and reps on each exercise to facilitate adequate hypertrophy gains.

So now let’s have a look at Anthony Mantello’s workout routine for the week:-

Anthony Mantello's 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 is primarily concerned with performing weight training exercises to promote maximum muscle growth. But he also incorporates a little bit of cardio into it to keep his body lean and athletic.

When Anthony preps for an upcoming bodybuilding competition, he simply ups the number of his weekly cardio sessions to stay more lean and shredded.

On the contrary, in the off-season, his cardio regime is pretty limited.

Anthony Mantello's Workout

Taking Expert Guidance

Even though Anthony is experienced enough to fall in the advanced category of lifters, he still trains under expert supervision to gain the most out of his training sessions.

By doing so he is well assured that his exercise technique and form are on point. It also keeps his muscles away from any kind of injuries.

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Weight Selection

Anthony’s exercise routine amalgamates both compound as well as isolation lifts.

While performing compound exercises he often uses a weight that lets him perform around 6-10 reps on each set.

On the contrary, when it comes to isolation lifts, he chooses a weight that is moderately heavy thereby enabling him to perform 8-12 reps on each set.

Anthony Mantello’s Diet Plan

Anthony Mantello's Diet Plan

To build a lean and muscular body, Anthony has to ensure that his diet plan is perfect as well. And over time he has been able to find out what kind of food choices give him the best bang for his buck.

To sustain his workouts and recover well from them, Anthony has to consume plenty of good calories throughout the day. Anthony Mantello’s diet plan has high amounts of carbs, moderate amounts of proteins, and low amounts of fats.

By consuming plenty of carbs, Anthony stays energetic throughout the day, and doing so also enables him to spend long hours in the gym with ease. But he always ensures that his carb intake is coming primarily from sources of complex carbs.

To support muscle recovery and growth, Anthony also consumes adequate amounts of proteins throughout the day.

Now let’s get to know more about Anthony Mantello’s meal plan for the day:-

Meal 1

  • 1 banana
  • 16 g nut butter
  • 1 scoop of protein powder
  • 120 g cream of rice
  • Salt and cinnamon

Meal 2

  • 8 oz chicken breast
  • 200 g white rice
  • Sugar-free BBQ sauce and salt

Meal 3

  • 5 oz chicken breast
  • 2 whole eggs
  • 200 g white rice

Meal 4

  • 7 oz lean ground beef
  • 56 g avocado
  • 100 g white rice
  • Hot sauce

Meal 5

  • 80 g oats
  • 1 scoop of protein powder
  • 23 g nut butter
  • Cinnamon

Using salt in pre-workout meal

To get skin-bursting pumps in his training sessions, Anthony has a unique trick. He mixes some salt in his pre-workout meal for that purpose. Sodium has a tendency to pull water molecules in muscle cells which expands them thereby subjecting your muscles to get a great pump.

Foods to avoid

To maintain his lean and ripped physique, Anthony has to make a few sacrifices in terms of eating choices. Even though he loves having a cheat meal 2-3 times a week, he stays away from food items that are excessively fried or processed.

Anthony Mantello’s Supplements

Anthony always makes it a point to keep his nutrition plan as wholesome as possible. To serve that purpose, he also incorporates a few supplements into it. The use of supplements makes his diet plan more nutrient-dense.

The following supplements are included in Anthony Mantello’s supplements stack:-

  • Whey protein
  • Carnitine
  • Vitamin C
  • Fish oil

The above-mentioned supplements contribute towards fetching the muscles with a steady supply of fast-digesting amino acids, burning excess fat, repairing muscle tissues, and reducing muscle soreness.

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Wrapping Up

Anthony has indeed become a sensation in the current scene of fitness and bodybuilding. All thanks to his dedication and consistency in sticking to his fitness regime. And that is something that everyone must learn from Anthony.

Start your fitness journey by structuring your fitness regime based on Anthony Mantello’s workout routine and diet plan. Make slight modifications to it based on your fitness goals and train under the supervision of an expert.

Being consistent with following your fitness regime will surely elevate the level of your physique along with improving your general well-being.