Magic Mike Workout: How Joe Manganiello Got A Six-Pack

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 47 minutes/day | 6 days/week | 2 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%
Description


Day 1 - Chest and Back

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The Magic Mike Monday Routine consists of:


  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5 hours weightlifting (Chest, Back)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 4-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Abs/Legs/Triceps

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In each workout, it’s important to notice that you’re doing supersets. This is where you do 2-3 exercises back-to-back. There is no rest until you’re done with the superset. What is unique about the Magic Mike workout is that he’s doing supersets of 2 different muscle groups at once. This creates both an aerobic and anaerobic environment. Your heart rate is pumping fast, because you’re constantly lifting. And, because you’re lifting heavy, the Magic Mike workout is also anaerobic.


  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5 hours weightlifting (Abs, Legs, Triceps)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio


Circuit
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bottoms Up demonstrationPlay Bottoms Up demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Standing Overhead Triceps Extension demonstrationPlay EZ-Bar Standing Overhead Triceps Extension demonstration
4 sets, 12 reps, (rest 60s)
Wide Grip
Time between exercises: 60s
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EZ-Bar Standing Overhead Triceps Extension demonstrationPlay EZ-Bar Standing Overhead Triceps Extension demonstration
4 sets, 12 reps, (rest 60s)
Narrow Grip
Time between exercises: 60s
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Circuit
Bulgarian Split Squat on Chair demonstrationPlay Bulgarian Split Squat on Chair demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Triceps Overhead Extension with Rope demonstrationPlay Triceps Overhead Extension with Rope demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Shoulders and Biceps

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  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5 hours weightlifting (Shoulders, Biceps)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio


With all this weight training, cardio and a proper diet, Manganiello got his body fat down to 8 percent. At the same time, Manganiello gained 10 pounds of lean muscle. Joe Manganiello decided to share the workout and diet for Magic Mike in his book called Evolution.


Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 10 reps, (rest 60s)
Drop set style - decrease weight as you go through each set
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 12 reps, (rest 60s)
Use half the weight you used for the first exercise
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell One Arm Lateral Raise demonstrationPlay Dumbbell One Arm Lateral Raise demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Abs/Chest/Back

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  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5-2 hours weightlifting (Abs, Chest, Back)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio


Circuit
Toes to Bar demonstrationPlay Toes to Bar demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
4 sets, 20 reps, (rest 60s)
20 each side
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4 sets, 4-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
4 sets, 4-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pec Deck demonstrationPlay Pec Deck demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Dumbbell Row (Pronated Grip) demonstrationPlay Bent Over Dumbbell Row (Pronated Grip) demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Pushup demonstrationPlay Incline Pushup demonstration
4 sets, 10 reps, (rest 60s)
Use a bench if it is too difficult on the ground
Time between exercises: 60s
Tempo: 1/0/X/0
Show Alternative Exercises
Incline Pushup demonstrationPlay Incline Pushup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Legs/Triceps

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  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5 hours weightlifting (Legs, Triceps)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio


Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell JM Bench Press demonstrationPlay Barbell JM Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Go heavy
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 10 reps, (rest 60s)
Go light
Time between exercises: 60s
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Dumbbell Lying Triceps Extension demonstrationPlay Alternating Dumbbell Lying Triceps Extension demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Abs/Shoulders/Biceps

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  • 45 mins low/medium-intensity cardio (AM on an empty stomach)
  • 1.5 hours weightlifting (Abs, Shoulders, Biceps)
  • 20 mins low/medium-intensity cardio
  • Heart rate: 120-130 steady for all cardio


Circuit
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bottoms Up demonstrationPlay Bottoms Up demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Machine Shoulder (Military) Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
4 sets, 20 reps, (rest 60s)
10 each side
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
4 sets, 20 reps, (rest 60s)
10 each arm - use a lighter weight
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4 sets, 10-1 reps, (rest 60s)
Pulse the rep on the upper half only - do not complete a full rep
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/13/2019, UTC


Last Updated: 11/12/2021, UTC

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