I’m going to assume that you are already familiar with Joe Manganiello, as this is 2016. You may know Joe as Big Dick Ritchie, or as Sofia Vergara’s husband who HASN’T tried stealing her embryos, or as Alcide Herveaux, the sexiest werewolf in Shreveport. But the Joe who matters to us today is this one:

Evolution: The Cutting-Edge Guide to Breaking Down Mental Walls and Building the Body You’ve Always Wanted has been an obsession of mine for a few years now. This is because I really like Joe Manganiello’s face and body, and there are many pictures of said face and body contained within. This, for example, is a personal favorite:

However, it is also very very funny. Joe Manganiello is one of the most earnest humans who has ever lived. He believes in himself and he believes in you. He probably believes in you more than you believe in yourself. Once he read The Fountainhead, and it inspired him to go work at a quarry for a time. How could you fail to love the sort of man who reads Ayn Rand and takes it so literally that he takes a job moving rocks because he wants to make the most of himself? When it came time to prepare for True Blood, he watched hundreds of hours of footage of wolves in the wild. His craft is his life, people.

As a sidenote, here is an inexplicable, endlessly fascinating list of his heroes, which consists mainly of Jewish people AND people who notoriously hated Jewish people, though I do not for a minute believe that Joe Manganiello hates anyone, nor that such a capacity lives in his meaty, healthy heart:

Okay, now me. I am a 33-year-old mother of two. I have brown and gray hair. One of my eyes is 30 percent smaller than the other. I work out a lot, and have for the last few years. This is what I look like:

Courtesy Nicole Cliffe

(I took a significantly less flattering picture of myself a few days before, prior to starting this regimen, but I was PMSing and have chosen not to share this picture with you because my nips are too obvious in it. Just imagine it looks like the above image, but add 12 pounds of bloat. That’ll do it.)

What Joe outlines in Evolution is, like it says on the tin, a six-week workout and diet routine. It purports to be the exact plan he followed to get in shape for True Blood. When it occurred to me that it might be fun to do a stunt journalism piece where I followed his plan to the letter for six weeks and wrote about the results, I was in the process of shutting down my website, The Toast, which I had started and run with my friend Mallory Ortberg for the last three years. As you can imagine, I had a lot of feelings about this, and sometimes the best thing to do with too many feelings is to embark on an extremely grueling six-day-a-week workout regimen and refuse to eat any carbs that aren’t sweet potatoes, a starch I personally loathe in all its forms.

As you can imagine, I had a lot of feelings about this, and sometimes the best thing to do with too many feelings is to embark on an extremely grueling six-day-a-week workout regimen and refuse to eat any carbs that aren’t sweet potatoes.

The first thing I did was throw my razor in the trash. I was a werewolf now. An animal. A creature of the night.

The second thing I did was retrieve my razor, having remembered that I find armpit hair poky and unpleasant, and also that razors cost money. I did stop shaving my legs, though. It helped. Rowr.

The third thing I did was go to the supermarket armed with the following list:

Courtesy of Nicole Cliffe

There are a few things that a trained observer will immediately grasp, looking at this list. One is that Joe Manganiello is a very tall, very large man, so he can put “cheddar cheese block” on his diet plan and assume that will work out just fine for everyone. Another is that this is a very specific list. Cherry-and-fig balsamic vinaigrette! Think Thin bars, but only the peanut butter flavor (this was a problem for me, as stores seem to now carry only the CHUNKY peanut butter flavor, which has a different nutrition profile from the OG peanut butter variety). There are no meal plans. There are no portion suggestions.

I am a woman in our society. I can do any stupid damn diet you can invent for six weeks. I could eat nothing but dryer lint for six weeks.

Now, I am a woman in our society. I can do any stupid damn diet you can invent for six weeks. I could eat nothing but dryer lint for six weeks. I can do keto standing on my head. Whole 30? A snap. Paleo? Of course. I can make bullshit ricotta pancakes and prepare steel-cut oats the night before and I know how many carbs are in an ounce of cashews. You want to know my macros? I’ll add you on MyFitnessPal. The diet was not going to be a problem. There’s a list, I will eat the foods on the list, I will eat no foods not on the list, done.

Alcohol is not on the list. Alcohol, Joe Manganiello says, is “the destroyer.” No alcohol. Done.

Now we come to the workouts. This is where things start to go very wrong, very quickly.

Contents

PHASE ONE: INCORPORATE (Weeks 1-2)

For my first session, I dragged my husband along. “Maybe I’ll do this with you,” he said cheerily. The workouts are in the book, I’m not going to outline them in great detail, but that first day will be burned on my brain forever. It was a chest and back day (werewolves do chest and back on Mondays and Thursdays, legs and triceps on Tuesdays and Fridays, shoulders and biceps on Wednesdays and Saturdays), and it began, like every day for the next six weeks of my life, with Joe’s Dynamic Warm-Up: 20 lunges per leg, 15 squats, 15 push-ups, 30 seconds of side-to-side jumping, and 30 seconds of front-to-back jumping.

The first circuit was a combination of barbell bench pressing and lat pulldowns. That’s fine. What wasn’t fine was the rep count. You have never seen these reps before. No one thinks this makes sense.

20, 15, 12, 10, 5, 8, 16

Let me repeat that:

20, 15, 12, 10, 5, 8, 16

This means you press 20 times and pull down 20 times, then press 15 times and pull down 15 times, and so on. It means that, as you get tired, you do fewer reps, which makes sense, but then, for no reason, you start going back up. This is not normal. This is not what people do. Much of the next six weeks will involve you saying “I don’t….what?” and then doing something and it making you stronger but you not understanding why or how.

Then there were more exercises. There were always more exercises.

PHASE TWO: INTEGRATE (Weeks 3-4)

Like pregnancy, the middle part is the best part. You’re getting stronger, you spend less time swapping out your weights for different ones, and you’re seeing enough results that you’re willing to play along with Joe “Mad Genius” Manganiello’s bizarre philosophy of lifting. Cardio is added, and you accept that. People do cardio. You get used to precisely timing 60 seconds or 50 seconds of rest between movements, as per his instructions.

During this phase I remember watching “The Battle of the Bastards” episode of Game of Thrones and saying “…pussies” dismissively as men were gored to death by bayonets. I do not think this was a defensible thing to say, I just want you to understand what sort of person you become on your way to achieving werewolf-ness.

PHASE THREE: IGNITE (Weeks 5-6)

This is when the wheels really start to come off in your brain. Fasted cardio was added to the plan. Daily, fasted, cardio. I no longer spoke at the gym, a place where once I shared confidences and humorous ripostes with my friends and trainer and loved ones. Now I just muttered things darkly and rolled my eyes. Everything was a drop set. So many drop sets. Things hurt less as I did them, but parts of me would just stop working. I wouldn’t say “I don’t think I can do any more push-ups.” I would just lower myself and then fail to get back up again. I looked beautiful, but took little pleasure in it. These two weeks had to be endured.

I wouldn’t say “I don’t think I can do any more push-ups.” I would just lower myself and then fail to get back up again.

Food lost its appeal almost completely. My cheat meal came, and I grimly opened a can of corned beef hash and ate it, cold, with a spoon, pausing only to dump in a bunch of hot sauce after being told it looked revolting. I was Yoshimi, battling the pink robots. In the morning, my eyes would open and I would take a quick inventory of my body and which parts were sore. (All the parts.)

The last few days were like that video of the guy pooping and falling at the end of the marathon. There was no majesty in it, only the tired satisfaction of it being over. I had two glasses of wine and a tuna noodle casserole to celebrate, and woke up with a massive hangover, as my new, leaner, werewolf physique was not used to breaking down ethanol.

This is me now, sporting Star Trek underwear, a smaller sports bra, and with my dog occupying the exact same foot of space she did six weeks earlier:

Courtesy of Nicole Cliffe

Numbers bum everyone out, so I will tell you only that my weight remained basically flat over the six weeks, while my strength went up rather impressively along all metrics and muscle groups. I don’t know why it worked, or how it worked, and the reps make no sense to me, and many of his choices remain a mystery, but it certainly put me in the best shape of my life.

COURTESY NICOLE CLIFFE

Should you do this workout plan? I don’t know, I’m not your mom. It made me forget, for six weeks, that my website had ended, and that I needed to find something else to do with my life. It was nice to know what I had to do every day to win at something, after having lost at something that mattered to me. It was nice to open my fridge and put something in my face without making any decisions. The glorious specificity of cherry-and-fig balsamic vinaigrette was a balm to my soul. It was a transition tool between something and the unknown. That might be something you could use. It also gave me cum gutters.

The glorious specificity of cherry-and-fig balsamic vinaigrette was a balm to my soul.

I cried only once, during the first week, driving from the gym to the grocery store, when Sleater-Kinney’s “Modern Girl” shuffled up on my phone. I don’t think it was because I couldn’t buy a doughnut, but maybe it was. The body-mind connection is mysterious.

Last updated on February 5th, 2019 at 05:58 pm

BONUS: Download the FREE Joe Manganiello Workout Routine PDF

I bet you guys didn’t know Joe Manganiello was also Flash Thompson.

And, no, I don’t mean in Spider-Man: Homecoming.

I’ll prove it in a bit with a fun GIF actually. He was Flash Thompson again Tobey Maguire’s Spider-Man in Spider-Man 3!

From there he proceeded to rock the screen in shows like One Tree Hill, How I Met Your Mother, True Blood, and even starring in Magic Mike!

But, what’s the most exciting news in a while is that he’s now becoming our Deathstroke!!!!

Uncredited in Justice League and announced to be in two movies: The Batman, and Deathstroke.

Say whaaaaaatttt!?!?!

Joe Manganiello Stats:

Height: 6’5

Weight: (approximate) 225 lbs.

Age: 40 years old

Alright. So when I originally searched Manganiello’s height and weight for you guys the Google search showed a Jason Statham comparison and I didn’t immediately realize it a comparison and was absolutely shocked that Joe was 5’11.

But, he’s not.

He actually joins the crew of the tallest men we’ve ever had at SHJ. The Mountain being first at 6’10, followed by Batista at 6’8 and then Joe Manganiello at 6’5, with Ben Affleck, Dwayne Johnson, Jason Momoa, and Ray Fisher coming in just below that at 6’4.

Right below that is the average height we see, right around the 6’1-6’3 mark with our triple Chris threat, AKA: Chris Pratt, Chris Hemsworth, and Chris Evans. Plus others like Stephen Amell, Adam Driver, Tyler Hoechlin and a ton of others.

But, as to attempt not to forget the shortest, we’ll name the guys like Tom Holland, Zac Efron, Mark Wahlberg, and Daniel Radcliffe.

Either way, though – don’t worry!

These routines are all made for anyone and everyone and this is just a fun comparison.

Joe Manganiello Diet and Nutrition

I guess now would be a good time to mention Joe Manganiello has his very own fitness book titled:

Evolution: The Cutting-Edge Guide to Breaking Down Mental Walls and Building the Body You’ve Always Wanted

.

For that reason, I’m also going to be including material from the book within this article, as well as any new information that I can find from Manganiello and his workout routine and dietary structure.

Let’s start with some great information from the book that seems to be relevant throughout Manganiello’s diet to this day (the book was published on Amazon in 2013).

Here’s a page out of the book that Manganiello gives us for a shopping list:

You’re basically staying away from processed foods, and sugar and sticking to a dietary restriction that has a lot of similarities with what we use in The Academy with the Nutrition Classes (SuperHuman, Samurai, Viking, Hunter Gatherer, Monk, Minimalist, Spartan).

Obviously, if you’re an SHJ Army or Academy member, you know we shoot for sustainability above all things – and adding in some awesome pillars like intermittent fasting and cyclical ketosis only step up our diet even further.

So, those are definitely things I recommend checking out if you’re going to be giving this diet a shot.

Another thing I’d like to add is that Joe Manganiello does not have any alcohol on the list.

He says alcohol is “the destroyer”, so not only is it not there, but he’s pretty clear on his feelings towards it.

Something else that’s really cool before we move on is the fact that Men’s Fitness has a full breakdown of Manganiello’s diet (full 7 day breakdown of each food). SO, instead of posting it all here, I made it into a PDF for you guys!

**Sidebar: If you’re opting in for the workout, or have already opted in for another workout, you don’t have to optin twice for the nutrition PDF. It’s in the Starter Pack!**

BONUS: Download the FREE Joe Manganiello Nutrition and Diet PDF

Joe Manganiello Workout Routine Research

Joe Manganiello’s workout routine isn’t a typical “bodybuilding” as you may expect from his physique.

Sure, he hits the weights, and he enjoys incorporating the typical, but he also shares various formats of training on his Instagram and via social platforms – ranging from CrossFit style training, even with maces, weighted vests, weighted slam balls, and more – all the way to kayaking and outdoor intense sports and activities.

He’s definitely one of your typical badasses like the Jason Momoa type.

But anyways, onto some sources. I want to also give you some information from his book, and in an article in Elle Magazine we get some awesome content from a women who tried his program of 6 weeks.

Here’s a breakdown:

For my first session, I dragged my husband along. “Maybe I’ll do this with you,” he said cheerily. The workouts are in the book, I’m not going to outline them in great detail, but that first day will be burned on my brain forever. It was a chest and back day (werewolves do chest and back on Mondays and Thursdays, legs and triceps on Tuesdays and Fridays, shoulders and biceps on Wednesdays and Saturdays), and it began, like every day for the next six weeks of my life, with Joe’s Dynamic Warm-Up: 20 lunges per leg, 15 squats, 15 push-ups, 30 seconds of side-to-side jumping, and 30 seconds of front-to-back jumping.

The first circuit was a combination of barbell bench pressing and lat pulldowns. That’s fine. What wasn’t fine was the rep count. You have never seen these reps before. No one thinks this makes sense.

20, 15, 12, 10, 5, 8, 16

Let me repeat that:

20, 15, 12, 10, 5, 8, 16

This means you press 20 times and pull down 20 times, then press 15 times and pull down 15 times, and so on. It means that, as you get tired, you do fewer reps, which makes sense, but then, for no reason, you start going back up. This is not normal. This is not what people do. Much of the next six weeks will involve you saying “I don’t….what?” and then doing something and it making you stronger but you not understanding why or how.

Then there were more exercises. There were always more exercises.

Like pregnancy, the middle part is the best part. You’re getting stronger, you spend less time swapping out your weights for different ones, and you’re seeing enough results that you’re willing to play along with Joe “Mad Genius” Manganiello’s bizarre philosophy of lifting. Cardio is added, and you accept that. People do cardio. You get used to precisely timing 60 seconds or 50 seconds of rest between movements, as per his instructions.

During this phase I remember watching “The Battle of the Bastards” episode of Game of Thrones and saying “…pussies” dismissively as men were gored to death by bayonets. I do not think this was a defensible thing to say, I just want you to understand what sort of person you become on your way to achieving werewolf-ness.

This is when the wheels really start to come off in your brain. Fasted cardio was added to the plan. Daily, fasted, cardio. I no longer spoke at the gym, a place where once I shared confidences and humorous ripostes with my friends and trainer and loved ones. Now I just muttered things darkly and rolled my eyes. Everything was a drop set. So many drop sets. Things hurt less as I did them, but parts of me would just stop working. I wouldn’t say “I don’t think I can do any more push-ups.” I would just lower myself and then fail to get back up again. I looked beautiful, but took little pleasure in it. These two weeks had to be endured.

I was thinking of cutting out some of the article’s explanation, but if you look past some of the exaggeration there actually is some pretty good humor in it.

So, I left it!

Also, aside from this information, I found some more info on Muscle and Fitness (specific movements), and a separate Men’s Fitness article that gave me some others as well.

I’ll be combining these articles, Instagram information, and his book to give you the most badass Joe Manganiello workout ever.

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Joe Manganiello Workout Routine

Last Chance: Download the FREE Joe Manganiello Workout Routine PDF

Training Volume:

6+ days per week

Explanation:

I’m going to be giving you a combo on Joe Manganiello’s book routine, combined with some circuit CrossFit workouts and more!

Superset Explanation:

“The first circuit was a combination of barbell bench pressing and lat pulldowns.

20, 15, 12, 10, 5, 8, 16

This means you press 20 times and pull down 20 times, then press 15 times and pull down 15 times, and so on.”

Video Link:
SHJ YouTube Workout Guide

Monday and Thursday: Chest and Back

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Barbell Bench Press and Lateral Pulldowns

20, 15, 12, 10, 5, 8, 16

Superset Two:

Incline Dumbbell Press and Cable Rows

20, 15, 12, 10, 5, 8, 16

Superset Three:

Deadlift and Standing Chest Flyes

20, 15, 12, 10, 5, 8, 16

Superset Four:

Decline Bench Press and Wide Grip Pull-ups (assisted is fine)

20, 15, 12, 10, 5, 8, 16

Tuesday and Friday: Legs and Triceps

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Front Squats and Tricep Pushdowns

20, 15, 12, 10, 5, 8, 16

Superset Two:

Tricep Kickbacks and Weighted Step Ups

20, 15, 12, 10, 5, 8, 16

Superset Three:

Tricep Overhead Extension and Leg Press

20, 15, 12, 10, 5, 8, 16

Superset Four:

Light Back Squat and Close Grip Push Ups

20, 15, 12, 10, 5, 8, 16

Wednesday and Saturday: Shoulders and Biceps

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Arnold Press and Light Zottman Curls

20, 15, 12, 10, 5, 8, 16

Superset Two:

Shoulder Front Raise and Preacher Curl

20, 15, 12, 10, 5, 8, 16

Superset Three:

Shoulder Flyes and Dumbbell Bicep Curls

20, 15, 12, 10, 5, 8, 16

Superset Four:

Shoulder Press and Hammer Curls

20, 15, 12, 10, 5, 8, 16

Additional Options:

Like I did for Kevin Hart’s routine, I’ll also be adding in some CrossFit WODs for you to add into your own regime. Swap out 1-2 days per week and add in some of these workouts:

Warm Up:

Stretch

Workout:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace”

For time:
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:
Thrusters at 95 pounds
Pullups

“Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

“Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

We’ve actually seen this one on the site before performed by Chris Pratt and John Krasinski (shown in the Krasinski article).

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If you’re over 40 (or married to Sofia Vergara), the last thing you want to do is spend every waking hour in the gym. And that’s precisely why Men’s Health June cover guy Joe Manganiello doesn’t always train hard.

So how does he always seem to have abs when a movie or magazine cover calls for them? Answer: Because of a rigorous ab routine, and because of a step-by-step fitness process that he dubs the “80-20 plan.” Devised by Manganiello’s trainer, Ron Mathews, it’s a practical long-term approach to fitness that takes you through several stages. By the last stage, your body is beach-ready—and even if you lose that body, you always know how to get it back.

It’s a perfect plan for a busy guy who doesn’t want to live in the gym. Manganiello’s always close to shirtless shape, and he needs just six weeks to get his six-pack popping for a photo or movie shoot. He’s working hard year-round, Mathews says, but more flexibility built into his schedule to enjoy cheat meals and have family time than you may think. “We never do less than 80 percent of full capacity with the diet and the workouts,” Mathews says. “But that means he can still have a cheat meal and enjoy life the other 20 percent.”

If you’re over 40 and really want that six-pack, it’s a perfect way to chase that goal, because it still leaves time for family and cheat meals. Just follow each of the stages below, and start making time for Manganiello’s ab workout, too!

The 80-20 Plan: Maintenance Phase

Start by putting in work—but not too much work. This is when you get to enjoy life (well, sort of) while still working towards your goal of beach-ready, washboard abs.

Whip yourself into shape

“It’s easier to maintain than to get into great shape,” says Mathews. “So get into great shape. Really go for it. Make all the sacrifices, super-clean eating with extreme focus and intensity in the weight room.” Yes, Mathews says, this may take you months, or more than a year. Think about starting with a routine that’ll get your body tuned like, like this one. But once you slog through this tough stage and start getting your body in good shape, things get easier.

Enjoy life 20 percent of the time

That means skipping a workout here and there, or eating cheesecake once a week. Mathews doesn’t care as long as you stick to the plan that got you in shape 80 percent of the time.

Instagram

But never skip leg day

This is the one workout that’s locked into your weekly schedule, the one workout that you don’t skip. “Working the legs sparks the metabolism and growth factors,” Mathews says. Manganiello trains legs twice a week, deadlifting heavy at least once a week. He’ll miss workouts on other days, but not his leg days. Need a leg workout? Try this one.

Be focused enough for curveballs

“Plan to train 5 to 6 days a week,” says Mathews. “Then if life throws you a curveball, you can take a day off. If you’re only training 4 days a week, then that’s just not enough training volume to be superhero-y.” So mentally, you’re still aiming to train very, very hard in the gym—that way when you only work hard, you’ve still put in plenty of training.

The Shred Phase

When it’s time to get ripped, you have to shift gears and adjust your training and diet. About six weeks out from whatever you’re focused on, whether it’s the beach, or a graduation, or a high school reunion, you ramp up your workouts and limit the fun in favor of a hardcore training approach.

Eat clean and precise

This means calculating your basal metabolic rate, says Mathews, so you know exactly how much to eat. To calculate your BMR, use this formula (height in centimeters x 6.25)+(weight in KG x 9.99) – (age x 4.92) +5. Eat 500 fewer calories than that number.“Hit this calorie intake exactly every day” Mathews says. “Dropping body fat is a game of fractions.”

Never undereat

You’ll think you can get shredded faster by eating less, but don’t let that happen, says Mathews. “You don’t want your body burning muscle.”

Rob Latour/Variety/REX/

Do Fasted Cardio

When a shoot’s on the horizon, Manganiello starts his mornings with 45 minutes of jogging or cycling on an empty stomach. “Get your heart rate in that 110 to 130 beats per minute zone,” says Mathews. “You’re burning through liver glycogen and then into fat.”

Keep the Workouts Intense

You want to go hard and avoid distractions in the gym, so Mathews recommends supersets and giant sets, moving from exercise to exercise so you can’t take a break. “Don’t give yourself time to relax,” he says. Try this one for arms: Dumbbell biceps curls, then close-grip pushups, then dumbbell hammer curls, then dumbbell skullcrushers. Do 10 reps of each move without resting. Do 4 rounds.

The Six-Pack Workout

Year-round, both during the maintenance and shred phases of Manganiello’s 80-20 plan, you should aim to train your abs regularly. Every other day, Manganiello hammers his abs with 10 to 15 minutes of dedicated core work. Here’s his routine.

GHD Situp

Set up with your legs in a Glute-Ham Developer, chest pointed toward the ceiling. Lower your torso as far as is comfortable then tighten your ab muscles until your torso sits up. Aim to touch your toes. That’s 1 rep; do 4 sets of 15.

Hanging Leg Raise

Hang from a pullup bar, arms straight, feet together, maintaining light tension in your back. Keeping your legs straight, contract your abs, raising your legs as high as possible, until they’re parallel with the ground. Slowly lower. That’s 1 rep; do 4 sets of 15.

Bicycle Crunch

Lie on your back, hands on your head and legs straight out. Lift your legs one inch from the ground, keeping them straight, toes together. Pull your left leg in toward your torso, contracting your abs, and touch your right elbow to your left leg. Return to the start and reverse the motion. That’s 1 rep; do 4 sets of 20.

Hollow Rock

Manganiello finishes each core workout by brutalizing his abs with a basic exercise, doing hollow rocks in sets of 20 until he can do no more good-form reps.

Ebenezer Samuel, C.S.C.S. Ebenzer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience.

Popular for his role in True Blood, Joe Manganiello is the holder of incredibly ripped and muscular body. His physique, which is so much desirable among guys has a tremendous female fan following, who are dying to glare his shirtless body. The handsome hunk’s muscular yet lean body has merely seven to eight percent fat, which truly is very daunting to maintain. However, it’s not that he is equipped with some super great genes which bestowed him such a great physique. In fact, prior to embarking on grueling workouts and diet routine, the hot star had eighteen percent fats. He shed myriad pounds to make him look enviable and camera ready. We tried to know the workout and diet secrets of the dashing celeb, which keep him in such a grand shape.

Early Morning Workouts

Joe probably is able to balance both intense workouts and profession due to his early morning schedule. After being awake early in the morning, the first thing he does is hit the gym at 7 am. Without a fail, he devotes six days to workouts and exercises twice in a day. He allows him to have complete rest both from work and workouts on Sundays. His morning exercises include box jumps, over-head push presses, Olympic style weightlifting, lunges. He practices the second lot of workouts at home all by himself.

Organic Diet

Dwelling on clean and organic foods since his childhood, Joe didn’t find it challenging to weed out calorie dense sugar, processed foods, junk foods etc. from his diet. The big 6 ft 5 in guy consumes 2500 calories in a day to provide adequate nourishment to his body. And about the number of meals, instead of adhering to strict five to six small meals principle, he rather acts according to his appetite. He feeds his body protein-rich and low carb foods whenever he feels hungry.

Since his workouts are actually grueling, he doesn’t make his body devoid of energy containing carbs. Almonds, sulfur-free mangoes, etc. are his most reliable snacks. His toned physique has no room for steroids and supplements. He swears by strict diet for six days and relishes his beloved foods such as umami burger, Roscoe’s House of Chicken ‘n Waffles etc. on cheat day.

Evolution – Secrets to Chiseled Body

The guy with immense s*x appeal has written a fitness book namely Evolution. The book has endeavored to wash out the mental blockage which most guys have prior to embarking on workouts. They think, they are sluggish, or they are not strong enough to do hefty workouts. However, these all are nothing but self-defined barriers which pull you back. Joe himself had seldom executed any exercise. He, in fact, failed to clear one simple push-up exercise test in his school days, but now he can comfortably do varied strenuous workouts, not because he is a superhuman, but because he has overcome the mental blockage.

Brutal Workouts With Personal Trainer

Under the guidance of fitness instructor, Ron Mathews, Joe executes diverse grueling workouts. His workouts are allocated on the basis of his body parts and he keeps varying them on regular basis.

Arm Workouts – Arms being participating in all the workouts require special attention. To make sure that his arms don’t bulk up with myriad intense workouts done by him, he executes multiple exercises such as arm curls (both incline and decline curls). You are very likely to get bulging muscles if you overlook the end muscles of your body parts. Joe didn’t do the mistake and the rewarding outcome is apparent to us.

Chest Workouts – Joe relied on drop sets and supersets to rip his chest. His chest exercises also rendered great workout to the adjoining muscles such as stomach, shoulder etc. which saved plenty of his time.

Shoulder Workouts – Joe used drop sets to sculpt his shoulder. The most peculiar thing about his workout was he began with hefty weight and gradually turned to lighter weights to provide macho V shape to his body.

Abdomen – The heartthrob actor inevitably has carved physique, but he too had challenging abdomen fat to beat. To render shape and definition to his abs, he executed hanging leg raises, twisting movements etc., which scorched numerous calories from his stomach.

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Working Out After 40 With Joe Manganiello’s Workout Protocol

Having an amazing physique throughout your entire life is a principle we believe in at Kinobody. Whether you’re 25 or 45, the formula is the same. One particular middle-aged man, Joe Manganiello, who is married to the Greek Goddess Sofia Vergara, is a 42-year-old actor who backs up this bold claim.

Some might know him for his role in “Magic Mike” (ladies) as a male stripper, and others might recognize him in “Rampage” as the brooding leader of a private military group. Also, Manganiello is signed to play “Deathstroke” in the next Justice League, as well as in his own separate “Deathstroke” movie.

There’s a reason why he’s cast in these brawny roles… the man is sheathed in muscle!

Manganiello exhibits that you can have a well-developed physique even as you approach middle age. He has staggering muscle development and holsters the most masculine features of the male physique: broad shoulders and a thick back.

Having these attributes will make you look like a Greek God no matter what your age!

How Big Is Joe Manganiello?

Joe Manganiello is a lot taller than I would have guessed, at a mountainous 6 feet 5 inches. He weighs about 235 pounds, and it’s safe to say his body fat hangs around 10 percent.

According to “Men’s Health,” Manganiello follows the 80-20 plan. This plan has a maintenance phase which maintains the plan that got you to your desired physique 80 percent of the time while enjoying life the other 20 percent of the time.

Next, he’ll go through a shred phase and get really nitty-gritty with his nutrition and training six weeks out before his next role.

This approach is flexible and has a similar methodology as Kinobody (we believe in flexibility). However, the Kinobody approach offers you a 100-percent flexible plan, where you can enjoy your life ALL the time.

Want to pack on size like Batman? Here ya go (you’re welcome): Build Muscle After 40 With Ben Affleck’s Batman Workout

Key Characteristics of Joe Manganiello’s Physique

Obviously, Joe Manganiello is subjectively attractive. If you were to ask a typical woman, they’d agree that he’s a modern-day Greek God. Aside from the special genes that gave him his height and facial features, the rest of his looks comes from his hard-earned, striking physique.

Any man who’s older than 40 can have Joe’s body with the right approach. Manganiello has thick muscle in the best places to accentuate his physique: his shoulders and back. So, you’ll want to focus on exercises that hit these two muscle groups.

With the Greek God Program, you’ll be hitting your shoulders with the Arnold press and your back with weighted pullups. These are two superb exercises that will build you broad shoulders and a wide, dense back.

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100 lbs for 7! What a workout. Epic video coming soon of the VIP kino warrior weekend

A post shared by Kinobody (@gregogallagher) on Jun 30, 2019 at 1:05pm PDT

Joe Manganiello’s Workout Schedule

Joe Manganiello doesn’t follow this same routine, but rest and recovery are essential for muscle growth, especially for non-celebrities. (Celebrities have the resources and time for premium recovery plans.) In your 40s and beyond, it’s even more important to train efficiently and allow plenty of time for recovery.

This is absolutely critical after the age of 40. The forces of nature are against you the older you get; this makes building muscle and losing fat more of an uphill battle.

However, that’s not to say you can’t look amazing at any age! Kinobody has transformed thousands of lives and many of these transformations have included men (and women) who were past their prime physique building stage.

As you age, muscular atrophy, a decrease in testosterone and an increase in body fat are inevitable. But if you take care of yourself, these effects are minimal throughout most of your life. (Especially if you’re on a quality training regimen like the Greek God Program.)

Through the Greek God Program, you’ll specifically engage in targeting the same muscles that Joe Manganiello has developed to look so great. The program focuses on strength gains through relative strength. Relative strength is different than absolute strength; it’s strength relative to your own bodyweight. Absolute strength is your overall strength. It’s much more impressive to be able to bench 315 pounds while weighing 175 pounds than it is to bench 315 pounds while weighing 220 pounds. You’ll also look much more defined and muscular.

Relative strength is the key to an ultimate lean and muscular physique.

Workout Schedule Continued

Like I said, being in your 40s and having a stellar physique is possible, but you really need to focus on your recovery above all. That’s why the Greek God Program is perfect! With the Greek God Program, you only train three days a week. Also, you’ll only be hitting each muscle group hard one to two times per week.

This is the best routine for strength gains because your CNS needs at least 48 hours to fully recover when you’re lifting heavy and hard.

With the updated Greek God Program, you will end with a three-day split. You will have a workout A, workout B and workout C. This will allow you to hit key muscle groups with more volume per session. For an advanced lifter, this will help you continue to make strength gains, along with avoiding plateaus.

Only lifting three days a week doesn’t sound that bad. But when you’re hitting each day as vigorous as you will be in the Greek God Program, it becomes a challenge, especially when utilizing our preferred training method, reverse pyramid training.

New to intermittent fasting? Here’s how to get started: Intermittent Fasting Tips for Lean Bulking

Training Schedule

Workout A (Monday)

Workout B (Wednesday)

  • Sumo Deadlifts: 5 sets x 4-6 reps (Kino rep training)
  • Bulgarian Split Squats: 3 sets x 6-8 reps (Kino rep training)
  • Machine Calf Raises: 4 sets x 10-15 reps (Kino rep training)
  • Cable Shrugs: 3 sets x 10-15 reps (Kino rep training)
  • Neck Extensions: 3 sets x 20-30 reps (Kino rep training)
  • Neck Curls: 3 sets x 20-30 reps (Kino rep training)

Workout C (Friday)

Workout Notes

This workout routine is perfect for men 40 and over. With it, you can build the physique of a 20-something athlete. The gold of this Joe Manganiello-inspired workout protocol comes from the amount of recovery. As I mentioned previously, recovery is mandatory for muscle growth, especially for older men. (Remember: Strength and muscle gains are not built in the gym but in your sleep!)

Aside from Manganiello’s muscular physique, what he wears enhances his attraction. If you want to rock awesome streetwear too, I suggest you give Kino Clothing a look. Once you have the body of your dreams, you’ll want to make sure you’re wearing clothes that display it prominently. Kino Clothing makes custom clothes cut to accentuate a muscular physique, perfect for your newly built body.

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Here’s a sneak peek at my Men’s Health summer issue cover shoot in which I talk about my new film #bottomofthe9th

A post shared by JOE MANGANIELLO (@joemanganiello) on May 22, 2019 at 9:14am PDT

To learn about reverse pyramid training and Kino rep training, make sure to get the Greek God Program. Through both training styles, you’ll build incredible strength and add an extra layer of crisp muscle. Strength gains lead to muscle development and the definition that you want; therefore, you have to train for strength… relative strength!

Now you know how to build a physique that will make millennials scowl with envy! Whether you’re old or young, building a downright incredible physique is within reach, so long as you become a Kino Warrior.

Joe Manganiello’s workout and nutrition tips

Joe Manganiello – star of True Blood and Magic Mike and fiancé of Modern Family hottie Sofia Vergara – didn’t become a ripped 104kg monster overnight. It took a lot of hard graft and a combination of old-school workouts and a simple diet plan to get that body. Now he’s the proud owner of one of the best physiques in Hollywood with a successful career to match, and with Magic Mike 2 coming out on 1st July you don’t have to wait long to see him on the big screen once again.

Anyone who’s seen True Blood or Magic Mike knows the actor is happy to show his body onscreen – but it wasn’t always that way for Mangianello. What makes his flawless physique even more impressive is that he started out life as a skinny, weedy guy. So, no matter what you look like now, follow Manganiello’s workout and diet tips to go through your own beastly transformation. No full moon required.

THE DIET

Here’s a typical day’s feeds for Manganiello. It’s high in protein and low in carbs and sugar is pretty much non-existent. You don’t need to eat six times a day (especially if you aren’t training that day), but if you generally follow the rule of sticking to protein and vegetables you will see fat disintegrate and will start packing on muscle in its place.

Meal 1

No-added-sugar protein bar

Meal 2

Post-workout protein shake

Meal 3

One hour after post-workout shake, egg whites, ham and cheese omelette with bacon or sausage, vegetables and a cup of coffee.

Meal 4

An organic chicken breast, butterflied and grilled with a little olive oil and seasoning, with a vegetable stir-fry: heat 1tbsp olive oil and add 1 chopped red pepper, 50g green beans and 1tbsp capers and cook for 4min, then add 50g halved cherry tomatoes and a handful of pitted black olives and cook for 2min, then add a handful of chopped spinach and cook for 1min. Serve drizzled with 1tbsp balsamic vinegar.

Meal 5

A large fillet steak, pan-cooked with a crushed garlic clove. Steam a handful of broccoli florets and a handful of cauliflower florets and serve with the steak.

Meal 6

Protein shake before bed

THE WORKOUT

If you’re sick of your girlfriend talking about what a great body Joe Manganiello has (or just staring slack-jawed whenever he’s onscreen), it’s time you did something about it. You can start with this routine taken from Manganiello’s own fitness book, Evolution, which the big man himself uses to bulk up his chest, shoulders and arms.

How it works

Manganiello is old-school when it comes to the gym, sticking with tried-and-tested bodybuilding staples such as the bench press, overhead press and triceps push-down. He warms up slowly on the bench, working up to the heaviest load he can handle for two reps, then backs off the weight for higher reps to get a pump. From there, he alternates exercises for different muscle groups so he can accomplish more work in less time. At 32 total sets, it’s a lot of work – and, like the TV show that made Manganiello famous, it’s not for the squeamish. But it will put hair (or fur?) on your chest, as well as make it bigger.

How to do it

Perform the bench press as straight sets. For the paired exercises, do one set of move A, rest, then one set of move, B and repeat the pair until all sets are complete. Rest 60-90 seconds after every set in the workout.

1. Bench press

Sets 8 Reps 15, 10, 8, 6, 4, 2, 5, 10

Lie on a flat bench holding the bar with an overhand grip, hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weights straight up powerfully, then lower them slowly to the start position. Increase the weight accordingly as the reps decline, and then reduce the weight on the last two sets.

2A. Incline dumbbell flye

Sets 4 Reps 10

Set an adjustable bench to an angle between 30 and 45° and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Bend your arms slightly, then bring them up to meet above your chest. Push them together at the top, then slowly lower them to the sides.

2B. Dumbbell overhead press

Sets 4 Reps 10

Hold dumbbells at shoulder level and brace your abs. Press the dumbbells up over your head by locking your arms, then lower them back to shoulder level.

3A. Plyo press-up

Sets 4 reps 8-12

Get into a press-up position with your hands shoulder-width apart. Lower your body until your chest is a couple of centimetres above the floor, then explosively press back up so that your hands leave the floor and your body rises into the air.

3B. Triceps cable push-down

Sets 4 Reps 8-12

Attach a lat pull-down bar (or a straight bar) to a cable station. Grasp the bar with hands shoulder-width apart and tuck your elbows in to your sides. Extend your elbows to lock them out.

4A. Lateral raise

Sets 4 Reps 10
Hold a dumbbell in each hand at your sides. Keeping your arms straight, raise the weights until they are pralell with the floor.

4B. Overhead triceps extension

Sets 4 Reps 10

Attach a rope handle to the upper pulley of a cable station and grasp one end with each hand, holding it behind your head and facing away from the machine. Step forward into a staggered stance and pull the handle over your head, keeping tension in the cable. When your arms are straight, tense your triceps.

Manganiello’s book ‘Evolution: The Cutting Edge Guide to Breaking Down Mental Walls and Building the Body You’ve Always Wanted’ is available now.

It took more than a full moon to get actor Joe Manganiello in howling good shape for his role as a werewolf on True Blood. Besides, a rigorous workout regimen, he had to be studious and disciplined about his diet. Here, we take a look at a full daily breakdown of the star’s diet:

MONDAY
10 a.m.
— 2 packets of oatmeal with hot water
— Protein shake

12:30 p.m.
— 2 roasted chicken breasts
— 1/2 cup of corn
— 1 sweet potato

2 p.m.
—Protein shake mixed with a banana and creatine

4:30 p.m.
— 4-6 oz steak
— 1/2 cup of carrots or asparagus
— Large salad with vinaigrette dressing

9 p.m.
—1 chicken breast
— 1/2 cup of green beans

TUESDAY
9 a.m.
— Pure Protein Bar
— Muscle Milk Light

12 p.m.
— Detour Bar

2:30 p.m.
— Tri Tip
— Tilapia Fillet
— Baked Cauliflower
— Green Beans
— Salad with (Balsamic dressing)

4 p.m.
— Almonds

7 p.m.
— KOO KOO ROO
— 2 original (roasted) boneless chicken breasts
— side of corn
— side of mushrooms

10 p.m.
— Isopure 40g protein drink

WEDNESDAY
9 a.m.
— 2 packs of plain oatmeal with water
— 50g whey protein with water

10:30 a.m.
— almonds

12 p.m.
— egg white omelette
— peppers, ham, turkey, bacon, feta cheese

3 p.m. – 6 p.m.
— SNACKS on set
— apple, buffalo jerky, sugar free chocolate almonds

7 p.m.
— 2 pork chops
— broccoli
— squash
— mushrooms

10 p.m.
— 50g whey protein with water

THURSDAY
9 a.m.
— 50g whey protein with water
— 1 pure protein bar

11 a.m.
— KOO KOO ROO
— 2 original (roasted) boneless chicken breasts
— side of corn
— side of broccoli

1 p.m.
— 2 plates of chipped ham
— 4 sausages with marinara sauce

2:30 p.m.
— tri tip beef

5 p.m.
— SNACKS on set
— 3 apples
— 50g whey protein with water

10 p.m.
— Mahi Mahi fillet
— spinach
— house salad (balsamic dressing)

FRIDAY
8am
— 50g whey protein with water
— almonds

9 a.m.
— egg whites
— bacon
— papaya

10 a.m. – 2 p.m.
— SNACKS on set
— bacon, apple, pineapple

2 p.m.
— 2 chicken breasts
— 2 slices of tri tip beef
— cauliflower
— broccoli

5 p.m.
— salad
— chicken, bacon, corn, carrots, feta (balsamic dressing)

5:30 p.m. – 10 p.m.
— SNACKS on set
— handful of sugar free chocolate almonds, asian pear, peanuts, jerky, corn nuts

11:30 p.m.
— Salmon steak
— salad with mango, walnuts, (balsamic dressing)
— green beans

SATURDAY
8am
— 50g whey protein

8:30 a.m.
— 4 eggs and bacon
— an apple

2 p.m.
— WEEKLY CHEAT MEAL: UMAMI BURGER
— 2 “Truffle Burgers” with cheese and buns
— half order of “cheese tots”
— half order of onion rings

4:30 p.m.
— package of “Sour Patch Kids” at the movie theatre

8 p.m.
— SUSHI ROKU
— mackerel sashimi, toro sashimi, clam sashimi
— green salad with ginger dressing

10 p.m.
— 2 apples

SUNDAY
9 a.m.
— 50g whey protein with water

9:30 a.m.
— 4 eggs and bacon

12 p.m.
— 2 chicken breasts
— salad with balsamic dressing
— almonds

2:15 p.m.
— 2 Atkins bars + 1 think thin bar (on set)

4:30 p.m.
— 2 buffalo burgers (no bun)
— salad

9 p.m.
— Mahi Mahi
— spinach

Five Energy-Zapping Foods

Secrets to a Sizzling Summer Six-Pack

Three Easy Tricks to Tame Your Appetite

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

The Joe Manganiello Workout is designed to transform him into Alcide Herveaux. This True Blood werewolf is known in the books for having bulging biceps. So, Manganiello had to get help in designing a workout that would get him in shape. He reached out to celebrity trainer Ron Matthews. Ron Mathews is famous for training Hugh Jackman in X-Men, known as the Wolverine Workout.

You can now add the “Werewolf” to Ron Mathew’s list of popular workouts. Manganiello’s towering physique is also famous from his roles on One Tree Hill, ER, What To Expect When You’re Expecting, and Spiderman 3. Magic Mike opened June 29th.

Joe Manganiello Chest Workout

The Joe Manganiello workout is performed twice a day, 6 days a week: (Morning cardio and weightlifting). The diet uses a strict diet of 2,500 calories per day. Chicken breasts are the staple of almost every meal. Cardio workouts are done in the morning, at low-intensity, and on an empty stomach. Low-intensity ensures that the Werewolf burns fat, not muscle. Empty stomach exercise used to be unpopular. Now, studies are showing to get rid of fat, you don’t want to eat before a workout.

“You get cast as a shifter on True Blood, and you know that nudity is on its way. Aside from not wanting to embarrass my family, I wanted the character to be ripped. I didn’t want an extra ounce of fat on me. I wanted to be the animal.”

Joe Manganiello was already ripped when he began training. Ron Mathews wanted Manganiello to lose some flab to show off the definition he already had. Manganiello had been doing heavy weight bench and squats. So the goal of the Joe Manganiello was to sculpt down his 240 pound body into a more chiseled look. Joe Manganiello’s diet was crucial in helping him get there.

As a werewolf, he also wanted to be able to move a certain, more agile way. Mathews had Manganiello do minimal rest time between lifts. They used a low-weight, high-rep, cardio-intensive workout. The Joe Manganiello splits morning workouts between elliptical training and interval treadmill training. Manganiello dropped 12 pounds and lowered his body fat from 18 percent to 8 percent.

“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.’”

Joe Manganiello is often asked about his workout routine. The key to Joe’s body is that he is always working the ends of each muscle. If you work the bulky part of the muscle, it gets bigger. When you work the ends, you create more definition. The perfect example is the Finger Tip Pull Ups Joe does. This pull up exercise variation helped Joe Manganiello chisel down his back.

The Joe Manganiello workout is a program that he and his trainer have shared in:

  • The New York Post
  • In Style
  • Men’s Fitness UK
  • Details Magazine
  • 1 hour cardio on Elliptical Machine
  • 1.5 hours weightlifting (Chest, Legs):

Joe Manganiello Workout Monday 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 DBs across the 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:

  1. Bench press (with bicep curls in between sets)
  2. Incline press (with bicep curls in between sets)
  3. Chest Flys with Dumbbells (roll them across the ground)
  4. Cable Flys
  5. One Legged Squat (This increases balance/strength/agility)
  6. Leg curls
  7. Leg extensions
  8. Calf raises
  9. Hanging Leg Raises (hold onto a pullup bar and then have your feet touch your hands)

Joe Manganiello did not say how many reps/sets he performed. If you’re looking for muscle building reps and sets, the latest research says to do 3-4 (sometimes even 5) sets of 8-12 reps. Aim for a weight where you begin to fatigue at 8 reps. If you can do more, try to get to 12 reps. Do not compromise proper form.

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.”

Joe Manganiello Workout Tuesday Routine

  • 1 hour cardio on Treadmill (Interval Training)
  • 1.5 hours weightlifting (Back, Biceps):
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:

  1. Lat pull-downs
  2. Seated Pulley Rows
  3. Finger Tip Pullups
  4. Bicep Curls
  5. Bicep Curls with a Twist
  6. Hammer Curls
  7. Functional Cable Curls
  8. Tire Throws
  9. 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.”

  • 1 hour cardio on Elliptical Machine
  • 1.5 hours weightlifting (Shoulders, Triceps):

Joe Manganiello Workout Wednesday 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:

  1. Military press
  2. Lateral Dumbbell Raises
  3. Triceps press-downs
  4. Cable Flys
  5. Medicine Ball Slam
  6. Diamond Pushups (narrow grip works triceps)
  7. Dips with Leg Raise
  8. Plank Pushups with Exercise Ball
  9. 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.”

I remember reading about Joe Manganiello when he was chosen to play Alcide on True Blood, and the first thing I recall him discussing in an interview was that he had to start a real regimen of exercise to get into even better shape then he already was. He sure has done a great job of building and toning those muscles.

In the article below, Joe talks about what he did to get so svelte for his new role in True Blood’s Season 3.

To play a werewolf, Joe Manganiello needed to be more than just your average Joe Six Pack.

“You get cast as a shifter on ‘True Blood,’ and you know that nudity is on its way,” he says. “Aside from not wanting to embarrass my family, I wanted the character to be ripped. I didn’t want an extra ounce of fat on me. I wanted to be the animal.”

Enter trainer Ron Mathews, a 16-year veteran of the business, who, among other Hollywood heavyweights, helped Hugh Jackman get in tip-top wolf shape for “X-Men.”
Mathews started Manganiello on a very strict diet of only 2,500 calories a day, featuring, quite appropriately, copious amounts of meat: “That definitely helped get me into character,” Manganiello jokes.

The exercise itself was composed of twice-a-day workouts, six days a week, taking Manganiello down from 240 pounds and 18 percent body fat, to 230 pounds and 8 percent body fat, with most of the build up in his chest and abs.

“I put him on a really crazy workout program,” says Mathews. “To have your body fat that low is almost impossible to maintain and isn’t necessarily healthy.”

In fact, Mathews advises such a rigorous workout only for those seeking a specific goal, with at least three months of dedication to get there.

to discover the drill that Joe did to get into shape.

Joe manganiello workout plan

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