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Anthony Becomes The Manthony

by Ant

Program Description

**Anthony Becomes The Manthony** is designed to turn you from an Anthony into a genuine Manthony. Results may vary.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 17, 2026 12:28
  • Last Edited
    Mar 25, 2026 10:11
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Abs
10.6%
Triceps
10.1%
Front Delts
8.6%
Hamstrings
8.6%
Upper Back
7.2%
Quadriceps
6.7%
Middle Delts
5.8%
Glutes
5.8%
Forearms
5.3%
Chest
4.3%
Lats
4.3%
Lower Back
4.3%
Rear Delts
2.9%
Calves
2.9%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Underhand Lat Pulldown
5
10 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Underhand Lat Pulldown
5
10 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Underhand Lat Pulldown
5
10 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Underhand Lat Pulldown
3
10 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7-9
2
Russian Twist
3
10-20 reps
RPE 6-8
3
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 7-9
4
Leg Extension
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7-9
2
Russian Twist
3
10-20 reps
RPE 6-8
3
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 7-9
4
Leg Extension
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7-9
2
Russian Twist
3
10-20 reps
RPE 6-8
3
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 7-9
4
Leg Extension
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7-9
2
Russian Twist
3
10-20 reps
RPE 6-8
3
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 7-9
4
Leg Extension
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
10-20 reps
RPE 8
2
Jefferson Curls
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
15-25 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
10-20 reps
RPE 8
2
Jefferson Curls
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
15-25 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
10-20 reps
RPE 8
2
Jefferson Curls
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
15-25 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
5
10-20 reps
RPE 8
2
Jefferson Curls
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
15-25 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
2
Face Pull
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
2
Face Pull
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
2
Face Pull
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
2
Face Pull
3
8-10 reps
RPE 8
3
Seated Hamstring Curl
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Underhand Lat Pulldown
5 Sets
10 Reps
@8-9.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6-8
Day 3
1
Cable Crunch
5 Sets
10-20 Reps
@8
2
Jefferson Curls
3 Sets
8-10 Reps
@8
3
Standing Calf Raise
3 Sets
15-25 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
Day 2
1
Hack Squat
3 Sets
10 Reps
@7-9
2
Russian Twist
3 Sets
10-20 Reps
@6-8
3
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@7-9
4
Leg Extension
4 Sets
8-10 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
2
Face Pull
3 Sets
8-10 Reps
@8
3
Seated Hamstring Curl
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@6-8