Free personalized workout plan

Joe Manganiello Magic Mike Workout

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

142 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

Joe Manganiello knows that getting an amazing body isn’t something that happens overnight. It takes a 24/7, 365-day approach. He takes some days off, here and there. But, he prefers to have just one c

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Kettlebell, Other, Stationary Bike

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

142 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

Joe Manganiello knows that getting an amazing body isn’t something that happens overnight. It takes a 24/7, 365-day approach. He takes some days off, here and there. But, he prefers to have just one c

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Kettlebell, Other, Stationary Bike

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Chest & Back Workout

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So, here’s the Joe Manganiello workout. He used it for Magic Mike, Magic Mike XXL and year-round as well. Note, that he always starts his workout with an abs circuit. Then, he works on his legs, arms, shoulders, chest and back. Now, Joe says:

Chest and Back Workout

ExerciseSetsRepsRestNotes
1. Stationary Bicycling1 set15 min60s
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets30 reps60s
2B. Crunches
Crunches
3 sets25 reps60s
2C. Butt Lift (Bridge)3 sets20 reps60s
2D. Mountain Climber3 sets10s60s
3A. Barbell Bench Press6 sets20, 12, 10, 5, 8, 16 reps60s
3B. Incline Dumbbell Press
Incline Dumbbell Press
6 sets20, 12, 10, 5, 8, 16 reps60s
3C. Clean and Jerk
Clean and Jerk
6 sets20, 12, 10, 5, 8, 16 reps60s
3D. Cable Standing Fly
Cable Standing Fly
6 sets20, 12, 10, 5, 8, 16 reps60s
3E. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
6 sets20, 12, 10, 5, 8, 16 reps60s
3F. Barbell Deadlift6 sets20, 12, 10, 5, 8, 16 reps60s

Legs & Triceps Workout

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ExerciseSetsRepsRestNotes
1. Stationary Bicycling1 set15 min60s
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets30 reps60s
2B. Crunches
Crunches
3 sets25 reps60s
2C. Butt Lift (Bridge)3 sets20 reps60s
2D. Mountain Climber3 sets10s60s
3A. Barbell Squat7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3B. Hang Clean
Hang Clean
7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3C. Barbell Rear Lunge7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3D. Rope Pressdown7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3E. Dips
Dips
7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3F. Close-Grip Bench Press
Close-Grip Bench Press
7 sets20, 15, 12, 10, 5, 8, 16 reps60s

Chest & Back Workout

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ExerciseSetsRepsRestNotes
1. Stationary Bicycling1 set15 min60s
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets30 reps60s
2B. Crunches
Crunches
3 sets25 reps60s
2C. Butt Lift (Bridge)3 sets20 reps60s
2D. Mountain Climber3 sets10s60s
3A. Barbell Bench Press6 sets20, 12, 10, 5, 8, 16 reps60s
3B. Incline Dumbbell Press
Incline Dumbbell Press
6 sets20, 12, 10, 5, 8, 16 reps60s
3C. Clean and Jerk
Clean and Jerk
6 sets20, 12, 10, 5, 8, 16 reps60s
3D. Cable Standing Fly
Cable Standing Fly
6 sets20, 12, 10, 5, 8, 16 reps60s
3E. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
6 sets20, 12, 10, 5, 8, 16 reps60s
3F. Barbell Deadlift6 sets20, 12, 10, 5, 8, 16 reps60s

Legs & Triceps Workout

Scroll to top

ExerciseSetsRepsRestNotes
1. Stationary Bicycling1 set15 min60s
2A. Hanging Leg Raise
Hanging Leg Raise
3 sets30 reps60s
2B. Crunches
Crunches
3 sets25 reps60s
2C. Butt Lift (Bridge)3 sets20 reps60s
2D. Mountain Climber3 sets10s60s
3A. Barbell Squat7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3B. Hang Clean
Hang Clean
7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3C. Barbell Rear Lunge7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3D. Rope Pressdown7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3E. Dips
Dips
7 sets20, 15, 12, 10, 5, 8, 16 reps60s
3F. Close-Grip Bench Press
Close-Grip Bench Press
7 sets20, 15, 12, 10, 5, 8, 16 reps60s

Date Created: 12/10/19, 9:46 AM


Last Updated: 9/12/20, 9:35 PM

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