Joe Manganiello Workout Routine, Diet Chart, Body Stats, and Video

By , September 6th, 2016 | Celebrities, Personal Training | 0 Comments

Joseph Michael Manganiello (born on 28 December 1976) is a famous American actor known for playing the characters of “werewolf Alcide Herveaux” in the TV series True Blood and “Flash Thompson” in the Spider-Man trilogy. The Hollywood hunk has also appeared in popular movies such as Magic Mike film series, Sabotage, and What to Expect When You’re Expecting.

Joe Manganiello, having a ripped physique with a gorgeously shredded look, was voted as one of the “100 Fittest Men of All Time” by the Men’s Health magazine. To keep himself in shape, Joe follows a full body workout plan and strict diet.

Joe Manganiello Body Stats

Height: 1.96 m (6’5”); Weight: 107 kg (236 lb)

Chest: 47”; Waist: 34”

Biceps: 18”

Joe Manganiello Workout

Joe Manganiello Workout

Joe Manganiello Workouts

Joe Manganiello Workouts

Joe Manganiello Workout Routine

In an interview, Manganiello has revealed that he trains hard as a professional athlete. Before appearing in True Blood, he trained with fitness trainer Ron Matthews who devised a 6-day workout regime, which helped him in lowering his overall body fat and increasing muscle definition.

The 39-year-old movie star trained each muscle group by working on the muscle tips rather than exercising the larger and heavier parts of muscles. He began his training session in the morning with light workouts and then increased the intensity during the second session in the afternoon. The actor succeeded in reducing his body weight by 8 percent, losing 12 pounds in just 3 months.

Joe Manganiello Workout Plan

Circuit Training

On each day, Manganiello started out with 1 hour of circuit training, which included abs and cardio workouts.

  • Cycling for 15 minutes
  • Hanging Leg Raises (reps: 30)
  • Crunches (reps: 25)
  • Hip-ups (reps: 20)
  • Mountain Climbers for 10 minutes
Joe Manganiello Body

Joe Manganiello Body

Day 1 and 4: Chest/Back Workout

Three-four sets of each of the following exercises

  • Bench Press (reps: 20)
  • Incline Dumbbell Press (reps: 15)
  • Cable Flyes (reps: 10)
  • Deadlift (reps: 5)
  • Bent-over Dumbbell Rows (reps: 8)
  • Clean and Jerk (reps: 16)

Day 2 and 5: Legs/Triceps Workout

Three-four sets of each of the following exercises

  • Back Squat (reps: 20)
  • Hang Clean Squat (reps: 15)
  • Reverse Lunge (reps: 10)
  • Triceps Push-down (reps: 5)
  • Tricep Dips (reps: 8)
  • Close-grip Bench Press (reps: 16)
Joe Manganiello Bodybuilding

Joe Manganiello Bodybuilding

Day 3 and 6: Shoulders/Biceps Workout

Three-five sets of each of the following

  • Seated Lateral Raise (reps: 20)
  • Alternating Standing Shoulder Press (reps: 15)
  • One-arm Kettlebell Military Press (reps: 10)
  • Hammer Curls (reps: 5)
  • EZ-bar Curls (reps: 8)
  • Cable Rope Preacher Curl (reps: 16)
Joe Manganiello Magic Mike Workout

Joe Manganiello Magic Mike Workout

Day 7: Rest

Joe Manganiello Workout Video

Joe Manganiello Diet

Aside from his rigorous workout program, Joe Manganiello had to be disciplined about his nutrition and diet plan. Here is a full breakdown of the actor’s daily diet:

Day 1

  • 10a.m. – Protein shake, oatmeal (2 packets) in hot water
  • 12:30p.m. – Roasted chicken breasts (2), 1 sweet potato, 1/2 cup corn
  • 2p.m. – Protein shake with creatine and a banana
  • 4:30p.m. – 4-6 ounce steak, salad, 1/2 cup asparagus or carrots
  • 9p.m. – Chicken breast (1), 1/2 cup green beans
Joe Manganiello Gym Workout

Joe Manganiello Gym Workout

Day 2

  • 9a.m. – Supplements such as Muscle Milk light and pure protein bar
  • 12p.m. – Detour whey protein bar
  • 2:30p.m. – Baked cauliflower, tilapia fillet, green beans, beef (tri-tip), salad
  • 4p.m. – Almonds
  • 7p.m. – Boneless roasted chicken breasts (2), mushroom, corn
  • 10p.m. – 40g Isopure protein supplement
Joe Manganiello Magic Mike Workout

Joe Manganiello Magic Mike Workout

Day 3

  • 9a.m. – Whey protein supplement (50g) with water, plain oatmeal (2 packs) and water
  • 10:30a.m. – Almonds
  • 12p.m. – Ham, bacon, feta cheese, turkey, egg white omelet
  • 3p.m. to 6p.m. – Sugar-free chocolate almonds, buffalo jerky, apple
  • 7p.m. – Mushrooms, pork chops, squash, broccoli
  • 10p.m. – Whey protein supplement (50g) with water

Day 4

  • 9a.m. – Whey protein supplement (50g) with water, protein bar (1)
  • 11a.m. – Boneless roasted chicken breasts (2), broccoli, corn
  • 1p.m. – Chipped ham (2 plates), 4 sausages
  • 2:30p.m. – Beef (tri-tip)
  • 5p.m. – Three apples, whey protein supplement (50g) with water
  • 10p.m. – Mahi-mahi (1 fillet), salad, spinach
Joe Manganiello Muscles

Joe Manganiello Muscles

Day 5

  • 8a.m. – Whey protein supplement, almonds
  • 9a.m. – Papaya, bacon, egg whites
  • 10a.m. to 2p.m. – Pineapple, bacon, apple
  • 2p.m. – Two chicken breasts, beef (tri-tip), broccoli, cauliflower
  • 5p.m. – Chicken, bacon, carrots, corn, salad
  • 5:30p.m. to 10p.m. – Snacks
  • 11:30p.m. – Green beans, salad, salmon steak

Day 6

  • 8a.m. – Whey protein
  • 8:30a.m. – Bacon, 4 eggs, apple
  • 2p.m. – Two truffle burgers, cheese tots, onion rings
  • 4:30p.m. – Sour Patch Kids candies
  • 8p.m. – Sashimi, green salad
  • 10p.m. – Two apples

Day 7

  • 9a.m. – Whey protein
  • 9:30a.m. – Bacon, 4 eggs
  • 12p.m. – Two chicken breasts, salad, almonds
  • 2:15p.m. – Two Atkins bars
  • 4:30p.m. – Two buffalo burgers without bun, salad
  • 10p.m. – Spinach, Mahi-mahi
Joe Manganiello True Blood Workout

Joe Manganiello True Blood Workout

Joe Manganiello Fitness Tips

In his book Evolution, Manganiello has shared his research and experience in diet, cardio exercises, and anatomy to help his fans achieve that perfect physique. The True Blood-star advices his followers to opt for a balanced mix of exercises for working all the muscle groups of the body.

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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