One of the biggest requests we’ve got from readers and clients in the last couple of months is to come up with a Joe Manganiello workout routine and diet plan.
As one of the stars in True Blood and the Magic Mike film series, he has become quite a physical presence in superhero movies.
The great thing is that Joe has written a book, which we used to gather all the information needed to come up with this workout regimen.
Let’s dive right in.
Born: December 28, 1976
Weight: 225 lbs
Joe Manganiello has created quite a presence in Hollywood, and his achievements include playing the role of Flash Thompson in Spider-Man, the werewolf Alcide in True Blood.
Moreover, he's married to the stunning Sofia Vergara.
He has also made it to nominations for MTV Movie Awards, Teen Choice Awards, and the Saturn Award.
And I bet that a lot of that comes down to a body that is as ripped as can be.
Looking back at some of his older movie roles and reading through his social media posts, it’s clear that his physique has significantly changed in recent years.
And when you see his workout routine and diet, you’ll understand how he made that possible.
The Joe Manganiello Workout Routine
Joe Manganiello spent many years working with personal trainer Ron Matthews to get in shape.
And he has gained such an understanding of how the body reacts to strain that the actor has released his own fitness book (Evolution: The Cutting Edge Guide To Breaking Down Mental Walls).
We’ve broken it all down into four types of exercise.
Joe Manganiello starts his workout regime with a focus on the upper body.
- Dynamic warm-up (Elliptical or low impact plyometrics)
- Dumbbell rows (3 sets of 8 to 10 reps)
- Incline dumbbell press (3 sets of 8 to 10 reps)
- Wide-grip pull-ups (3 sets of 8 to 10 reps)
- Deadlift (3 sets of 8 to 10 reps)
- Lat pulldowns (3 sets of 8 to 10 reps)
- Chest Flys (3 sets of 8 to 10 reps)
Joe Manganiello takes the approach that you shouldn’t plan your workouts without enough focus on your legs.
It’s not just about lower body muscle fitness but more about keeping your physique in proportion.
- Warm-up (15 minutes rowing or running)
- Leg press (3 sets of 8 to 10 reps)
- Calf Raises (3 sets of 15 reps)
- Hamstring curls (3 sets of 8 to 10 reps)
- Triceps push down (3 sets of 8 to 10 reps)
- Dips (3 sets of 8 to 10 reps)
- Standing dumbbell triceps extension (3 sets of 8 to 10 reps)
These workouts give Joe that incredibly broad appearance that could easily block a door.
- Warm-up (15 minutes rowing or running)
- Lateral raises (3 sets of 8 to 10 reps)
- Shoulder flys (3 sets of 8 to 10 reps)
- Military press (3 sets of 8 to 10 reps)
- Preacher curls (3 sets of 8 to 10 reps)
- Close-grip chin-ups (3 sets of 12 reps)
- Hammer curls (3 sets of 8 to 10 reps)
4. Cardio Workout
Joe dedicates quite a bit of time to cardio workouts to stay on top of his body fat. With all the bulking, he needs to eat a lot of food, and that will increase his BMI .
By keeping to a reasonably high heart rate during a treadmill or elliptical workout, the actor is able to maintain control over what his muscles look like.
“Also, to be honest, my dad wanted me to be an athlete. And I think all sons want to prove something to their dad. So now, aged 35, I want to see what I can achieve physically.”
- Joe Manganiello
Here’s how Joe structures his weekly workout routines:
- Monday: Chest, back, and cardio workout
- Tuesday: Legs and triceps
- Wednesday: Shoulders, biceps, and cardio exercises
- Thursday: Chest and back
- Friday: Legs, triceps, and cardio exercises
- Saturday: Shoulder and biceps
- Sunday: Rest
Joe Manganiello’s Diet Plan
Joe revealed a lot of his diet plans in his book and in a few Men's Health magazine interviews. The surprising thing about it all is that he approaches diet on the basis of allowing a regular cheat meal like pork chops, buffalo burgers, and bacon.
The exception is when he’s preparing for filming, especially movies like Magic Mike, where he keeps to a very strict body weight goal.
1. Carefully Planned Macros
Joe keeps to quite an even distribution of macronutrients most of the time.
But this does adjust depending on whether he needs to bulk up a particular muscle group for a new movie.
The good thing is that you don’t need a movie star budget to work these things out. We offer you a free macro calculator, which calculates how many grams of fat, protein, and carbohydrates you need per day. Once you have calculated your macro profile, the Noom app can help you track everything you eat.
2. Only Fresh Food
Joe shares some shopping lists in his book, and it always focuses on fresh food. That means nothing processed or with an extremely long shelf life.
He also recommends buying only organic chicken breast and grass-fed beef to get the highest quality you can afford.
It’s not a cheap option, but even if you only occasionally splash out for the higher quality, it’ll make a difference.
Sample Meal Plan
- Oatmeal with seeds and unsalted nuts
- Bowl of fresh fruit and berries
- Dark chocolate almonds
- Whey protein shake
- Salmon steak or tilapia fillet
- Broccoli florets
- Green beans
- Buffalo jerky
- Salad with feta cheese
- Whey protein supplement
- Chicken breasts or fillet steak
- Cauliflower florets or green beans
- Sweet potato
Sticking with a workout plan like Joe Manganiello involves using a few supplements, but we like that he doesn’t go overboard.
1. Whey Protein
You’re simply not going to fancy digging into a few chicken breasts after a training session. To get a maximum protein boost, pick up a high-quality grass-fed whey protein supplement and give your muscles what they need.
Pre-workout supplements are often based on creatine  and a few thermogenic ingredients that boost your metabolism to provide more energy. It might only be a small boost of a 5% performance increase, but that adds up over the weeks and months.
Would You Try Joe Manganiello’s Workout?
Joe Manganiello’s workout routine isn’t easy to stick with, and you’ll need to dedicate yourself to six training days a week. But this will change your muscle definition in a way like never before.
Within a few months, you can be superhero ready for Spider-Man, or stripper ready for Magic Mike.
The choice is all yours, but make sure you report back to us how successful it was.