Joe Manganiello Workout Thursday Routine
- 1 hour cardio on Treadmill (Interval Training)
- 1.5 hours weightlifting (Chest, Legs):
Joe Manganiello Workout Thursday Routine
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Bench press | 3-4 | 8 | 60 secs | Bicep Curls | in between sets |
| Incline press | 3-4 | 8 | 60 secs | Bicep Curls | in between sets |
| DB Chest Flys | 3-4 | 8 | 60 secs | roll DB's across | ground between sets |
| Cable Flys | 3-4 | 8 | 60 secs | ||
| One Legged Squat | 3-4 | 8 | 60 secs | KB Goblet Squats | in between sets |
| Leg curls | 3-4 | 12 | 60 secs | Plyo Squat Jumps | in between sets |
| Leg extensions | 3-4 | 12 | 60 secs | ||
| Stiff-Legged Deadlift | 3-4 | 8 | 60 secs | ||
| Calf raises | 3-4 | 15 | 60 secs | ||
| Hanging Leg Raises | 3-4 | 12 | 60 secs | Bench Hip Ups | Superset (if you can) |
Workout Descriptions:
- Bench press (with bicep curls in between sets)
- Incline press (with bicep curls in between sets)
- Chest Flys with Dumbbells (roll them across the ground)
- Cable Flys
- One Legged Squat (This increases balance/strength/agility)
- Leg curls
- Leg extensions
- Calf raises
- Hanging Leg Raises (hold onto a pullup bar and then have your feet touch your hands)
Trainer Ron Mathews says about the Joe Manganiello Workout on Chest day:
“The way you have to lift for this is literally almost no rest. We’d do a set of chest, then go right into a set of biceps, and then go back into a set of chest, so your chest is resting while your biceps are working and vice versa. But your heart rate isn’t resting at all. So after about 20 minutes, it feels like you’re doing sprints.”
One-legged squats work your core, giving you added agility and strength. Almost all of Joe’s workouts secretly engage his core, while he is focused on another part of his body.
Joe Manganiello Workout Friday Routine
- 1 hour cardio on Elliptical Machine
- 1.5 hours weightlifting (Back, Biceps):
Joe Manganiello Workout Friday Routine
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Lat pull-downs | 3-4 | 8 | 60 secs | ||
| Seated Pulley Rows | 3-4 | 8 | 60 secs | ||
| Pullups | 3-4 | 8 | 60 secs | finger tips only | (if you can) |
| Bicep Curls | 3-4 | 8 | 60 secs | ||
| Bicep Curls w/Twist | 3-4 | 8 | 60 secs | ||
| Hammer Curls | 3-4 | 8 | 60 secs | ||
| Functional Cable Curls | 3-4 | 8 | 60 secs | ||
| Tire Throws | 3 | 15 | 30 secs | ||
| Crazy Crunches | 3 | 25+ | 30 secs | do more if you can | go till failure |
Workout Descriptions:
- Lat pull-downs
- Seated Pulley Rows
- Finger Tip Pullups
- Bicep Curls
- Bicep Curls with a Twist
- Hammer Curls
- Functional Cable Curls
- Tire Throws
- Crazy Crunches
Trainer Ron Mathews says about the Joe Manganiello Workout on Back/Biceps day:
“Every time he did a functional cable curl, we’d change the direction that the arms were coming together, so it was stimulating slightly different fibers every time. We were always trying to work the ends of the muscles so you can see the separation and the definition instead of just working the belly of the muscle, which makes you look bigger and bulky in size.”
Joe Manganiello Workout Saturday Routine
- 1 hour cardio on Treadmill (Interval Training)
- 1.5 hours weightlifting (Shoulders, Triceps):
Joe Manganiello Workout Saturday Routine
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Military press | 3-5+ | 8 | 60 secs | drop sets- keep going | lowering weight |
| Lat Dumbbell Raises | 3-5+ | 8 | 60 secs | drop sets- keep going | each set |
| Triceps press-downs | 3-4 | 8 | 60 secs | ||
| Cable Flys | 3-4 | 8 | 60 secs | focus on shoulder | and triceps |
| Medicine Ball Slam | 3-4 | 8 | 60 secs | ||
| Diamond Pushups | 3-4 | 8 | 60 secs | ||
| Dips | 3-4 | 15 | 60 secs | Hanging Leg Raises | between sets |
| Plank Pushups | 3 | 15+ | 60 secs | till failure | |
| Ab Crunches | 3-4 | 25+ | 60 secs | till failure |
Workout Descriptions:
- Military press
- Lateral Dumbbell Raises
- Triceps press-downs
- Cable Flys
- Medicine Ball Slam
- Diamond Pushups (narrow grip works triceps)
- Dips with Leg Raise
- Plank Pushups with Exercise Ball
- Ab Crunches
Trainer Ron Mathews says about the Joe Manganiello Workout on Shoulders day:
“We did a lot of drop sets where he would start heavy and I’d keep lowering the weight until he couldn’t lift even the lightest of weights anymore.”
Again, Joe and his trainer, aren’t happy just doing dips. They add leg raises. This allows Manganiello to work his core, in addition to his shoulders and triceps.
Joe Manganiello Workout Routine Descriptions
Below are some descriptions of the exercises used during the Joe Manganiello Workout routine. Manganiello usually performs 3-4 sets of each exercise during his routine.
Bench Press
Set your feet firmly under the bench
- Squeeze your shoulder blades as you lower the weight down.
- Lower the weight until the barbell or dumbbells are and inch from your chest.
- Explode the weight upwards and extend the weight until your shoulders are locked out.
Lat Pull-Down
- Adjust the thigh pad, so that your knees will not raise during the lift.
- Now, grasp the bar with an overhand grip slightly wider than shoulder width.
- Holding the bar, sit down on the machine. This should take the weight off the thin stack.
- Slowly pull the bar down to your upper chest.
- Continue looking up, and move the bar down to the V in your neck.
- Stop when the bar is an inch from touching your chest.
- When finished, slowly stand up and allow the weight stack to return.
Incline Bench Press
- Rest on the incline bench with your feet on the ground, make sure you don’t move your feet during workout.
- Gently, Lower the dumbbell or barbell down to the top of your chest without actually hitting your chest.
- Press dumbbells or barbells back up with elbows to sides until your arms are extended.
- Dumbbell or barbells should follow a slight arch pattern, between your chest and upward towards your shoulders.
Military Press
- Stand facing the dumbbells, or barbell with your feet shoulder width apart (or sit in a chair for seated military press).
- Pick up the weight and move it just above your collarbone.
- While keeping your back upright, slowly raise the bar up until you lock your elbows out.
- Inhale and lower the weight down to just above your collarbone, then exhale and lift back up to elbows locked out position.
- Repeat for the recommended amount of reps.
- If you have bad knees, try the seated version with dumbbells.
Joe Manganiello’s True Blood Workout Videos
Joe Manganiello talks about the True Blood Werewolf workout here:
Joe Manganiello’s cheat meal is Roscoe’s Chicken and Waffles. He says to think about that–or whatever you’re favorite meal is–while you’re doing the workout. Recently, Joe Manganiello teamed up with his trainer to write a book called Evolution.
Joe Manganiello talks about True Blood, being a Werewolf, and even some fitness tips here:
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Magic Mike Workout
For the new Joe Manganiello workout, get the Magic Mike workout here.
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Joe Manganiello has such an awesome body, I want his ability to turn into a wolf though. His workout looks tough, nice to have a celebrity trainer there motivating you though. Must be nice.
I was a track and field athlete at Indiana University and I’ve used this type of workout to inspire my post college full fitness plan. It’s here if you want to see it
Joe is 6’5 and 35 years old. I’m only 6’2 so I’m doing what I can, but this guy looks how we all want to look. It’s all about not settling when you’re good, but pushing through until you are perfect.
One does not simply waltz into Jacked City…
Wow workout tips from captain upper-body? People shouldn’t be reading his workout, he has some awesome chicken legs.
“Ron Mathews wanted Manganiello to loose some flab” – It’s “lose” ….. not “loose”
Fixed. Thanks, SP.
hello friend
how many sets and how many rep, thank you, bye bye
Great question. Joe Manganiello and his trainer did not disclose how many reps/sets they do. That’s why I didn’t list them. But I should list something for you to try. I’ll add a table with suggested reps/sets for you real soon.
I look …..thanks
Hey Chris,
I see above you stated that you would try to come up with a rep/set table for this workout but I was wondering if you had gotten to it? I want to try this workout.
The Joe Manganiello workout has been updated with tables, reps and sets. Have at it–let me know if you have questions!
Hi i cant do the dumbell rollouts its so difficult Can i change tha move for push ups?
Yes, you can sub in wide grip pushups. The wide grip will help mimic the rollouts.
Thanks Chris you are the best :D
Also, make sure to check out the new Magic Mike workout that shows how Joe Manganiello got his six-pack and more.
This can’t be exactly what Joe or Ron said. In one paragraph you talk about diet. That there is no secret. Just go to the gym and exercise. Wtf? A diet is what you eat. Nothing about weights at the gym. Also, he must be doing 10 sets to be working out for 2 hours. Plus he weughed 260 and is now 220. Not your 12 pounds from 18 to 8% percent bodyfat. 12 pounds is not a jump in 10% bodyfat. No way! And one big advantage like me is that being tall looks the best when you get ripped.
This is exactly what Joe said in Mens Fitness UK:
“Everybody is looking for this fad diet or something, but there really is no secret. There is no fad. Just exercise. Get in there and break a sweat every day. That’s my secret. My secret is, ‘There is no secret.’”
What he means is there is no fad, just hard work. Believe in the exercises, coupled with a proper diet. He uses a strict diet of 2,500 calories per day. Chicken breasts are the staple of almost every meal.
In the magazines, he claims he started at 240. He could have been higher at some point later. he admits to falling off the wagon. You can’t measure pounds to body fat, without thinking about the combination of muscle gained vs. fat lost. Joe Manganiello told the magazines the workouts were 2 hours. But, in his recent book he says 1.5, so I have adjusted the workout based on his book, Evolution.
For a much more detailed look at Joe Manganiello’s transformation see the Magic Mike workout here.
Any substitute for the tire throws and medicine ball slams? Thanks Chris
Rope slams are the best alternative. But, if you don’t have access to medicine balls, you may not have access to ropes, either.
Kettlebell swings, while not an exact sub, are another option. Watch a couple videos on technique before ever starting KB swings. If you don’t have access to them, get one at Amazon, or use a dumbbell instead.
i also saw on mens health uk magazine the july 2011 issue that he didnt took rest between sets to kept his body burning fat can i do the same with this workout?
Yes, Joe Manganiello does a lot of work in between sets. Check the Notes/Detail sections of Monday’s workout to see that he does bicep curls in between bench press. The key–in taking no rest–is to work 2 different muscle groups, one after the other.
You don’t want to work the same muscle group, constantly, with no rest. That doesn’t give your body enough time to recover. Also, check out the Magic Mike Workout: How Joe Manganiello Got A Six-Pack for an updated article I did after reading his book.
It has a lot of the no-rest supersets that you’re looking for.