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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 | 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 |
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 |
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 |
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 |
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 |
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 |
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