Magic Mike Workout: How Joe Manganiello Got A Six-Pack
By Chris Davis
 | Advanced (3+ years) |
 | 47 minutes/day | 6 days/week | 2 weeks |
 | Build Muscle, Tone Body, Fat Loss, Gain Strength |
 | Barbell, Incline Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Squat Rack, EZ Bar, Chair, Tricep Rope Attachment, 2 x Dumbbell, Box, Dips (Parallel) Bar, 1 x Dumbbell, Pec Fly/Rear Delt Machine, Leg Extension Machine, Seated Leg Curl Machine, Shoulder Press Machine, Preacher Curl Bench, Ankle Cuff Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Vertical Bench, Straight Bar Attachment, Weight Plate, Smith Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest and Back
Scroll to topThe 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
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Incline Bench Press | 4 rounds | 15 reps | 0s | |
| 1B.Wide-Grip Pullup | 4 rounds | 4-10 reps | 0s | |
| 1C.Wide-Grip Lat Pulldown | 4 rounds | 12-15 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Cable Standing Fly | 4 rounds | 12-15 reps | 0s | |
| 2B.Push-up | 4 rounds | 15 reps | 0s | |
| 2C.Seated Cable Row | 4 rounds | 12-15 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Barbell Bench Press | 4 rounds | 12 reps | 0s | |
| 3B.Bent Over Barbell Row | 4 rounds | 12 reps | 60s | |
Day 2 - Abs/Legs/Triceps
Scroll to topIn 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
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Hanging Leg Raise | 4 rounds | 15 reps | 0s | |
| 1B.Bottoms Up | 4 rounds | 20 reps | 0s | |
| 1C.Bicycle Crunch | 4 rounds | 25 reps | 0s | |
| 1D.Crunches | 4 rounds | 30 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Barbell Back Squat | 4 rounds | 15 reps | 0s | |
| 2B.EZ-Bar Standing Overhead Triceps Extension See Exercise Notes | 4 rounds | 12 reps | 0s | |
| 2C.EZ-Bar Standing Overhead Triceps Extension See Exercise Notes | 4 rounds | 12 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Bulgarian Split Squat on Chair | 4 rounds | 12-15 reps | 0s | |
| 3B.Triceps Overhead Extension with Rope | 4 rounds | 12 reps | 0s | |
| 3C.Rope Cable Triceps Extension | 4 rounds | 12 reps | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Dumbbell Step-Up | 4 rounds | 20 reps | 0s | |
| 4B.Tricep Dips | 4 rounds | 20 reps | 60s | |
Day 3 - Shoulders and Biceps
Scroll to top- 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.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 4 rounds | 10 reps | 0s | |
| 1B.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 4 rounds | 12 reps | 0s | |
| 1C.Barbell Biceps Curl | 4 rounds | 10-12 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Twisting Standing Dumbbell Biceps Curl | 4 rounds | 10 reps | 0s | |
| 2B.Dumbbell One Arm Lateral Raise | 4 rounds | 12-15 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Front Two-Dumbbell Raise | 4 rounds | 10 reps | 0s | |
| 3B.Rear Delt Raise | 4 rounds | 10 reps | 0s | |
| 3C.Hammer Curls | 4 rounds | 10 reps | 60s | |
Day 4 - Abs/Chest/Back
Scroll to top- 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
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Toes to Bar | 4 rounds | 15 reps | 0s | |
| 1B.Bicycle Crunch | 4 rounds | 25 reps | 0s | |
| 1C.Mountain Climber See Exercise Notes | 4 rounds | 20 reps | 0s | |
| 1D.Crunches | 4 rounds | 30 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Barbell Bench Press | 4 rounds | 15 reps | 0s | |
| 2B.Chin-up | 4 rounds | 4-10 reps | 0s | |
| 2C.Neutral Close Grip Lat Pull Down | 4 rounds | 4-10 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Pec Deck | 4 rounds | 12-15 reps | 0s | |
| 3B.Chest Dips | 4 rounds | 15 reps | 0s | |
| 3C.Bent Over Dumbbell Row (Pronated Grip) | 4 rounds | 12 reps | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Incline Pushup See Exercise Notes | 4 rounds | 10 reps | 0s | |
| 4B.Incline Pushup | 4 rounds | 10 reps | 0s | |
| 4C.Wide-Grip Seated Cable Row | 4 rounds | 10 reps | 60s | |
Day 5 - Legs/Triceps
Scroll to top- 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
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Deadlift | 4 rounds | 15 reps | 0s | |
| 1B.Barbell JM Bench Press | 4 rounds | 12 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Walking Dumbbell Lunge | 4 rounds | 15 reps | 0s | |
| 2B.EZ-Bar Skullcrusher See Exercise Notes | 4 rounds | 10 reps | 0s | |
| 2C.EZ-Bar Skullcrusher See Exercise Notes | 4 rounds | 10 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Leg Extensions | 4 rounds | 12 reps | 0s | |
| 3B.Seated Leg Curl | 4 rounds | 12 reps | 0s | |
| 3C.Alternating Dumbbell Lying Triceps Extension | 4 rounds | 12 reps | 60s | |
Day 6 - Abs/Shoulders/Biceps
Scroll to top- 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
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Hanging Leg Raise | 4 rounds | 15 reps | 0s | |
| 1B.Bottoms Up | 4 rounds | 20 reps | 0s | |
| 1C.Bicycle Crunch | 4 rounds | 25 reps | 0s | |
| 1D.Crunches | 4 rounds | 30 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Seated Machine Shoulder (Military) Press | 4 rounds | 12 reps | 0s | |
| 2B.Standing Alternating Dumbbell Curls See Exercise Notes | 4 rounds | 20 reps | 0s | |
| 2C.Standing Alternating Dumbbell Curls See Exercise Notes | 4 rounds | 20 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Dumbbell Lateral Raise | 4 rounds | 12 reps | 0s | |
| 3B.Seated Dumbbell Arnold Press | 4 rounds | 12 reps | 0s | |
| 3C.EZ-Bar Curl | 4 rounds | 15 reps | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Rear Delt Raise | 4 rounds | 10 reps | 0s | |
| 4B.EZ-Bar Preacher Curl | 4 rounds | 10 reps | 0s | |
| 4C.EZ-Bar Preacher Curl See Exercise Notes | 4 rounds | 10-1 reps | 60s | |
Date Created: 12/13/2019, UTC
Last Updated: 11/12/2021, UTC
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