THE BODYBUILDING BLUEPRINT
Anthony Monetti's No BS Bodybuilding Training Programs
Train Like A Pro
Anthony Monetti is a professional natural bodybuilder and world renowed fitness trainer. Anthony discovered weight lifting at age 13 (in 1991) and has since competed around the world with the best of the best. You may recognize him from Mtv's True Life.
- US Cup Heavyweight Champion
- WNBF Mr. Universe 1st Runner -Up x2
- Men's Physique Champion
Beginner To Intermediate
Week 1 - STRENGTH
Week 2 - HYPERTROPHY
Week 3 - CONDITIONING
In phase I, you will utilize the AMPED principles throughout each month while each week is designated to a speciﬁc goal.
This program lays the foundation for your future training programs by giving you plenty of time to learn, practice and execute the major exercises that you will use throughout the AMPED program. It is recommended that you work through any program at least twice (8 weeks) in order to “discover” your appropriate weight for the recommended rep ranges.
Although AMPED Phase 1 is great for beginners, many veteran bodybuilders, including myself have seen great results from following any Phase 1 program during less volume training blocks.
Intermediate To Advanced
Day 1 - LOWER STRENGTH
Day 2 - UPPER HYPERTROPHY
Day 3 - UPPER STRENGTH
Day 4 - LOWER HYPERTROPHY
Day 5 - CONDITIONING
In phase II, you will utilize the AMPED principles throughout each week while each day is designated to a speciﬁc goal.
This 4+ day a week workout program includes 20 unique workouts designed to maximize your strength and muscle building gains while minimizing the time it takes to get you there. It is recommended that you work through this program at least twice (10 weeks) in order to establish weights you should be using with the prescribed rep ranges.
Advanced To Competitor
Week 1 - STRENGTH
Week 2 - STRENGTH + HYPERTROPHY
Week 3 - STRENGTH + HYPERTROPHY + CONDITIONING
In Phase 3, you will utilize the AMPED principles while increasing volume progressively throughout each three week training block.
This 4,5, and 6 day a week workout program includes 13 unique workouts designed to maximize your strength and muscle building gains while minimizing the time it takes to get you there. It is suggested that you work through the ﬁrst 3 weeks of this program and establish the weights you will be using for the prescribed rep ranges. This program builds up more reps and sets as you progress through the weeks and includes more advanced bodybuilding techniques such as supersets, drop sets, and rest pause sets. Your ﬁrst three weeks of this program should be looked at as a way to establish the working weights you will be using throughout the program.
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The AMPED bodybuilding and ﬁtness training program incorporates 3 main principles that remain as the “pillars” to which each workout is built upon; Strength, Hypertrophy (muscle building) and Conditioning (aerobic and anaerobic). Each workout includes a recommended rep, set, and rest time to go along with each exercise.
All AMPED programs are progressive, so you will constantly increase the weights you lift and continually vary the reps, sets, and duration of workouts. This may also be described as a “non-linear approach” which will help avoid plateaus, eliminate boredom, and reduce the risk of injury.