Joe Manganiello Workout

Joe Manganiello Workout

Look into the workout and diet that got Joe that awesome transformed body for “Magic Mike”. Not only is his physique pumped, but his six pack is the best of the ripped abs. For assistance with his training and workout, Joe used Ron Mathews a well-known celebrity trainer.

The Magic Mike Workout Routine

The Magic Mike Workout is faced paced with fat burning superset circuits. Move from one set to the other immediately. Limit your rest breaks to 50 seconds after each superset. Y9ou want to keep your heart rate up while burning throughout your work out. Joe starts his routine with early morning cardio. You can choose of Week 1 or Week 2, but start out with Week 1. Use the workout that keep your muscles working and guessing.

Joe Manganiello Pull Up

Monday Routine starts with:

  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 5 hours weightlifting (Chest, Back)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio

Week 1: Chest/Back

Exercise Sets Reps Rest Notes Data
Barbell Incline press 4 15 0 secs Superset #1
Pull-Ups 4 4-10 0 secs Wide Pronated Grip Superset #1
Lat pull-downs 4 12-15 60 secs Wide Pronated Grip Superset #1
Cable Chest Flys 4 12-15 0 secs Superset #2
Pushups 4 15 0 secs Superset #2
Seated Pulley Rows 4 12-15 60 secs Narrow Grip Superset #2
Bench press 4 12 0 secs With Dumbbells Superset #3
Bent-Over Rows 4 10 60 secs Wide Grip Superset #3

Week 2: Chest/Back

In week 2, Joe Manganiello does a drop set with Seated Pulley Rows. This is where you do a heavy set of 5 reps, then you drop weight and do another set of 10 reps. Then, you drop to a lower weight again and perform 15 reps. Use a weight where you can get all the lifting done (or struggle and almost get there while maintaining proper form) for all 4 sets.

Exercise Sets Reps Rest Notes Data
Chest Flys 4 10 0 secs With Dumbbells Superset #1
Bench press 4 10 0 secs With Dumbbells Superset #1
Pushups 4 10 0 secs Superset #1
Lat pull-downs 4 12 60 secs Wide Neutral Grip Superset #1
Seated Pulley Rows 4 5/10/15 0 secs Narrow Grip Drop Set Superset #2
Incline press 4 12-15 60 secs Barbell Superset #2
Dips 4 12 0 secs Superset #3
Bent-Over Rows 4 10 60 secs Supinated Low Cable Superset #3
Bench Push Up 4 12 0 secs Narrow Grip Superset #4
Pull Overs 4 12 60 secs With Barbell Superset #4

Tuesday Routine starts with-

  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 5 hours weightlifting (Abs, Legs, Triceps)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio

Joe Manganiello

Week 1: Abs/Legs/Triceps

In each workout, it’s important to notice that you’re doing supersets. This is where you do 2-3 exercises back-to-back. There is no rest until you’re done with the superset. What is unique about the Magic Mike workout is that he’s doing supersets of 2 different muscle groups at once. This creates both an aerobic and anaerobic environment. Your heart rate is pumping fast, because you’re constantly lifting. And, because you’re lifting heavy, the Magic Mike workout is also anaerobic.

Exercise Sets Reps Rest Notes Data
Hanging Leg Raises 4 15 0 secs Abs Superset Superset #1
Bench Hip Ups 4 20 0 secs Superset #1
Bicycle Abs 4 25 0 secs Superset #1
Ab Crunches 4 30 60 secs Superset #1
BB Back Squat 4 15 0 secs Superset #2
E-Z Bar Tricep press 4 12 0 secs Lying Wide Grip Superset #2
E-Z Bar Tricep press 4 12 60 secs Lying Narrow Grip Superset #2
Split Squat 4 12-15 0 secs Bulgarian Style Superset #3
Triceps Extensions 4 12 0 secs Rope-Overhead Superset #3
Triceps Extensions 4 12 60 secs Rope-Front Superset #3
Bench Step Ups 4 10 each leg 0 secs Use Dumbbells if you can Superset #4
Dips 4 20 60 secs Superset #4

Week 2: Abs/Legs/Triceps

Exercise Sets Reps Rest Notes Data
Toes to Bar 4 15 0 secs (or) Knees to Elbows Superset #1
Reverse Bicycles 4 25 0 secs Superset #1
Mountain Climbers 4 20 0 secs 20 each leg Superset #1
Ab Crunches 4 30 60 secs Superset #1
BB Back Squat 4 10 0 secs Barbell Superset #2
Plyo Jump Squat 4 10 0 secs Superset #2
Bodyweight Squat 4 10 0 secs Superset #2
Diamond Pushups 4 15 60 secs Superset #2
One-Leg Leg Curl 4 12 0 secs Superset #3
One-Leg Lunge 4 12 0 secs Single Leg With DB’s Superset #3
Triceps Extensions 4 10/10/10 60 secs V-Bar Drop Sets Superset #3
Box Jumps 4 15 0 secs Use a Bench if you want Superset #4
Dips 4 15 60 secs Bench preferred Superset #4
Bench Bridge 4 15 0 secs One Leg Superset #5
Burpee 4 15 60 secs Superset #5

A major key to great six-pack is low to medium intensity cardio. The type of cardio is not that important, doing your cardio is crucial. Be sure to keep you heart rate between 120-130 and make your cardio something you enjoy.

Joe Manganiello Push Up

Joe’s Diet Plan

With a rigorous workout like the Magic Mike Workout; it is important to keep up your energy and nutrition levels. This is a simple weekly diet plan that Joe follows to keep his body and mind in great health.

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 omelet
— 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, and 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

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