Experience
Free personalized workout plan
Joe Manganiello Magic Mike Workout
Workout Overview
Week 1
Chest & Back Workout
Scroll to topSo, 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 | Notes |
|---|---|---|---|---|
| 1. Stationary Bicycling | 1 set | 15 min | 60s | |
2A. Hanging Leg Raise ▶ | 3 sets | 30 reps | 60s | |
2B. Crunches ▶ | 3 sets | 25 reps | 60s | |
| 2C. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 2D. Mountain Climber | 3 sets | 10s | 60s | |
| 3A. Barbell Bench Press | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
3B. Incline Dumbbell Press ▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
3C. Clean and Jerk ▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
3D. Cable Standing Fly ▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
3E. Bent Over Two-Dumbbell Row ▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3F. Barbell Deadlift | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s |
_male_v23_thumb100Poster_capoff.jpg)
Legs & Triceps Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Stationary Bicycling | 1 set | 15 min | 60s | |
| 2A. Hanging Leg Raise▶ | 3 sets | 30 reps | 60s | |
| 2B. Crunches▶ | 3 sets | 25 reps | 60s | |
| 2C. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 2D. Mountain Climber | 3 sets | 10s | 60s | |
| 3A. Barbell Squat | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
3B. Hang Clean ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3C. Barbell Rear Lunge | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3D. Rope Pressdown | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
3E. Dips ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
3F. Close-Grip Bench Press ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s |
Shoulders and Biceps
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Stationary Bicycling | 3 sets | 15s | 60s | |
| 1B. Hanging Leg Raise▶ | 3 sets | 30 reps | 60s | |
| 1C. Crunches▶ | 3 sets | 25 reps | 60s | |
| 1D. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 1E. Mountain Climber | 3 sets | 15s | 60s | |
| 2A. Seated Lateral Raise | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
2B. Standing Alternating Dumbbell Shoulder Press ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2C. Standing One-Arm Kettlebell Military Press To The Side | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
2D. Hammer Curls ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
2E. EZ-Bar Curl ▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2F. Rope Cable Preacher Curl | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s |
Chest & Back Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Stationary Bicycling | 1 set | 15 min | 60s | |
| 2A. Hanging Leg Raise▶ | 3 sets | 30 reps | 60s | |
| 2B. Crunches▶ | 3 sets | 25 reps | 60s | |
| 2C. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 2D. Mountain Climber | 3 sets | 10s | 60s | |
| 3A. Barbell Bench Press | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3B. Incline Dumbbell Press▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3C. Clean and Jerk▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3D. Cable Standing Fly▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3E. Bent Over Two-Dumbbell Row▶ | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s | |
| 3F. Barbell Deadlift | 6 sets | 20, 12, 10, 5, 8, 16 reps | 60s |
Legs & Triceps Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Stationary Bicycling | 1 set | 15 min | 60s | |
| 2A. Hanging Leg Raise▶ | 3 sets | 30 reps | 60s | |
| 2B. Crunches▶ | 3 sets | 25 reps | 60s | |
| 2C. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 2D. Mountain Climber | 3 sets | 10s | 60s | |
| 3A. Barbell Squat | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3B. Hang Clean▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3C. Barbell Rear Lunge | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3D. Rope Pressdown | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3E. Dips▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 3F. Close-Grip Bench Press▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s |
Shoulders and Biceps
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Stationary Bicycling | 3 sets | 15s | 60s | |
| 1B. Hanging Leg Raise▶ | 3 sets | 30 reps | 60s | |
| 1C. Crunches▶ | 3 sets | 25 reps | 60s | |
| 1D. Butt Lift (Bridge) | 3 sets | 20 reps | 60s | |
| 1E. Mountain Climber | 3 sets | 15s | 60s | |
| 2A. Seated Lateral Raise | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2B. Standing Alternating Dumbbell Shoulder Press▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2C. Standing One-Arm Kettlebell Military Press To The Side | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2D. Hammer Curls▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2E. EZ-Bar Curl▶ | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s | |
| 2F. Rope Cable Preacher Curl | 7 sets | 20, 15, 12, 10, 5, 8, 16 reps | 60s |
Date Created: 12/10/19, 9:46 AM
Last Updated: 9/12/20, 9:35 PM
Similar Workouts
See More Similar Workouts
More Workouts by Chris Davis
See More More Workouts by Chris Davis
Similiar split workouts
See More Similiar split workouts
Workouts with similar equipment
See More Workouts with similar equipment
6 day workouts that are 142 minutes
See More 6 day workouts that are 142 minutes
Workouts with similar exertion and cardio intensity
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.