Joe Manganiello Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 21, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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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.

His Stats

black and white face image of joe manganellio

Born: December 28, 1976
Height: 6’5”
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

man doing lat pulldown, man doing lateral raises

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.

1. Chest/Back

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)

2. Legs/Triceps

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)

3. Shoulders/Biceps

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 Workout Principles

Joe Manganiello's workout principles are centered around a few key concepts that have contributed to his well-known physique:

  1. High-Intensity Training: Manganiello often engages in high-intensity workouts. This includes heavy lifting and compound movements that work multiple muscle groups, maximizing muscle growth and fat burning.
  2. Variety in Workouts: To avoid plateaus, he constantly changes his workout routine. This not only challenges his body in new ways but also keeps him mentally engaged and prevents boredom.
  3. Consistency and Discipline: He maintains a strict workout schedule, understanding the importance of consistency in achieving long-term fitness goals.
  4. Balanced Nutrition: Manganiello places a strong emphasis on nutrition, recognizing that a balanced diet is essential for fueling workouts and aiding in recovery. He focuses on a diet rich in protein, healthy fats, and complex carbohydrates.
  5. Adequate Recovery: Understanding the importance of rest, he ensures that his body gets enough time to recover between workouts. This includes getting sufficient sleep and incorporating active recovery days.
  6. Goal Setting: He believes in setting realistic and achievable fitness goals. This helps in tracking progress and staying motivated.
  7. Mind-Muscle Connection: Joe focuses on the mind-muscle connection during his workouts, ensuring that he is not just going through the motions but actively engaging the target muscle groups.
  8. Functional Fitness: His workouts often include functional movements that improve not just muscle size and strength but also overall athleticism and mobility.

You May Also Like: Evolution Workout PDF

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

man holding up his loose pants while showing a measuring tape

Joe usually balances his macros but tweaks them for movie roles that require muscle gain.

Good news: you don't need a Hollywood budget to nail this.

Our free macro calculator figures out your daily fat, protein, and carb needs.

Once you've got your numbers, Noom app makes tracking your grub a breeze.

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

uncooked oatmeal bits, close up image of string beans, tilapia in a pan

Meal 1:

  • Oatmeal with seeds and unsalted nuts
  • Bowl of fresh fruit and berries

Meal 2:

  • Dark chocolate almonds
  • Whey protein shake

Meal 3:

  • Salmon steak or tilapia fillet
  • Broccoli florets
  • Green beans

Meal 4: 

  • Buffalo jerky
  • Salad with feta cheese
  • Whey protein supplement

Meal 5:

  • 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.

2. Pre-Workout

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.


Was Joe Manganiello an Athlete?

Yes, Joe Manganiello was an athlete. He captained his high school basketball, football, and volleyball teams and moved on to play varsity in all three sports.

How Often Does Joe Manganiello Work Out?

Joe Manganiello typically works out five to six times a week, combining strength training and cardio sessions. He prioritizes consistency by scheduling his workouts and treating them as non-negotiable appointments.

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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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