Joe Manganiello Magic Mike Workout

By Chris Davis

	Advanced (3+ years)
	101 minutes/day \| 6 days/week
	Fat Loss, Build Muscle, Tone Body
	Stationary Bike, Pull up bar, Bodyweight, Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Squat Rack, Tricep Rope Attachment, Dips (Parallel) Bar, 1 x Kettlebell, EZ Bar, Preacher Curl Bench Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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 cheat meal a week. The 6’5″ movie star is constantly in the gym doing these muscle building workouts. TRAIN magazine, a subsidiary of Bodybuilding, asked his about his exact training routine.

Still, at the age of 38 years-old, Joe Manganiello knew he had to train especially hard for Magic Mike XXL. He knew his co-stars, Channing Tatum, Matt Bomer and Kevin Nash, would be working hard, too. Joe Manganiello says he wanted to look like an athlete for the upcoming film. Joe’s advice for getting a better body:

If you want to look and move like a pro athlete then you have to train like one. Take is seriously and set a plan. Then, put in the work to fulfill that plan. Always go into your workouts with two things: a plan and a goal. Write them down!

Description

Week 1 Overview

Day 1:

Chest & Back Workout

Day 2:

Legs & Triceps Workout

Day 3:

Shoulders and Biceps

Day 4:

Chest & Back Workout

Day 5:

Legs & Triceps Workout

Day 6:

Shoulders and Biceps

Day 7:

Rest

Day 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

Exercise	Sets	Reps	Rest
1.Stationary Bicycling	1 set	15 min	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Hanging Leg Raise	3 rounds	30 reps	0s
2B.Crunches	3 rounds	25 reps	0s
2C.Glute Bridge	3 rounds	20 reps	0s
2D.Mountain Climber	3 rounds	10 min	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Barbell Bench Press	6 rounds	20 reps	0s
3B.Incline Dumbbell Press	6 rounds	20 reps	0s
3C.Barbell Clean and Jerk	6 rounds	20 reps	0s
3D.Cable Standing Fly	6 rounds	20 reps	0s
3E.Bent Over Two-Dumbbell Row	6 rounds	20 reps	0s
3F.Barbell Deadlift	6 rounds	20 reps	60s

Day 2 - Legs & Triceps Workout

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Exercise	Sets	Reps	Rest
1.Stationary Bicycling	1 set	15 min	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Hanging Leg Raise	3 rounds	30 reps	0s
2B.Crunches	3 rounds	25 reps	0s
2C.Glute Bridge	3 rounds	20 reps	0s
2D.Mountain Climber	3 rounds	10 min	60s
Circuit #3 - 7 rounds Rest 60s between rounds
3A.Barbell Back Squat	7 rounds	20 reps	0s
3B.Barbell Hang Clean	7 rounds	20 reps	0s
3C.Barbell Rear Lunge	7 rounds	20 reps	0s
3D.Rope Cable Triceps Extension	7 rounds	20 reps	0s
3E.Dips	7 rounds	20 reps	0s
3F.Barbell Close-Grip Bench Press	7 rounds	20 reps	60s

Day 3 - Shoulders and Biceps

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Stationary Bicycling	3 rounds	15 min	0s
1B.Hanging Leg Raise	3 rounds	30 reps	0s
1C.Crunches	3 rounds	25 reps	0s
1D.Glute Bridge	3 rounds	20 reps	0s
1E.Mountain Climber	3 rounds	15 min	60s
Circuit #2 - 7 rounds Rest 60s between rounds
2A.Seated Lateral Raise	7 rounds	20 reps	0s
2B.Standing Alternating Dumbbell Shoulder Press	7 rounds	20 reps	0s
2C.Standing One-Arm Kettlebell Military Press To The Side	7 rounds	20 reps	0s
2D.Hammer Curls	7 rounds	20 reps	0s
2E.EZ-Bar Curl	7 rounds	20 reps	0s
2F.Rope Cable Preacher Curl	7 rounds	20 reps	60s

Day 4 - Chest & Back Workout

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Exercise	Sets	Reps	Rest
1.Stationary Bicycling	1 set	15 min	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Hanging Leg Raise	3 rounds	30 reps	0s
2B.Crunches	3 rounds	25 reps	0s
2C.Glute Bridge	3 rounds	20 reps	0s
2D.Mountain Climber	3 rounds	10 min	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Barbell Bench Press	6 rounds	20 reps	0s
3B.Incline Dumbbell Press	6 rounds	20 reps	0s
3C.Barbell Clean and Jerk	6 rounds	20 reps	0s
3D.Cable Standing Fly	6 rounds	20 reps	0s
3E.Bent Over Two-Dumbbell Row	6 rounds	20 reps	0s
3F.Barbell Deadlift	6 rounds	20 reps	60s

Day 5 - Legs & Triceps Workout

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Exercise	Sets	Reps	Rest
1.Stationary Bicycling	1 set	15 min	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Hanging Leg Raise	3 rounds	30 reps	0s
2B.Crunches	3 rounds	25 reps	0s
2C.Glute Bridge	3 rounds	20 reps	0s
2D.Mountain Climber	3 rounds	10 min	60s
Circuit #3 - 7 rounds Rest 60s between rounds
3A.Barbell Back Squat	7 rounds	20 reps	0s
3B.Barbell Hang Clean	7 rounds	20 reps	0s
3C.Barbell Rear Lunge	7 rounds	20 reps	0s
3D.Rope Cable Triceps Extension	7 rounds	20 reps	0s
3E.Dips	7 rounds	20 reps	0s
3F.Barbell Close-Grip Bench Press	7 rounds	20 reps	60s

Day 6 - Shoulders and Biceps

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Stationary Bicycling	3 rounds	15 min	0s
1B.Hanging Leg Raise	3 rounds	30 reps	0s
1C.Crunches	3 rounds	25 reps	0s
1D.Glute Bridge	3 rounds	20 reps	0s
1E.Mountain Climber	3 rounds	15 min	60s
Circuit #2 - 7 rounds Rest 60s between rounds
2A.Seated Lateral Raise	7 rounds	20 reps	0s
2B.Standing Alternating Dumbbell Shoulder Press	7 rounds	20 reps	0s
2C.Standing One-Arm Kettlebell Military Press To The Side	7 rounds	20 reps	0s
2D.Hammer Curls	7 rounds	20 reps	0s
2E.EZ-Bar Curl	7 rounds	20 reps	0s
2F.Rope Cable Preacher Curl	7 rounds	20 reps	60s

Date Created: 12/10/2019, UTC

Last Updated: 10/27/2021, UTC

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