Joe Manganiello Workout & Diet Program

Joe Manganiello is a Hollywood actor who has developed a physique that any guy would love to have. Joe is known for always being in great shape, with year-round abs and a rippling torso. He’s also known for his unconventional training methods, which he has covered in his best-selling fitness book, Evolution.

In this article, we take an in-depth look at Joe Manganiello’s training, diet, and supplement routine. 

Joe Manganiello Stats

Full Name	Joseph Michael Manganiello
D.O.B	December 28, 1976
Age	46 years
Nickname	Alcide
Height	6’ 5” (195.58 cm)
Weight	107 kilograms (236 pounds)
Chest	46 inches
Waist	34 inches
Biceps	18 inches

The Joe Manganiello Story

Joseph Michael Manganiello was born on Dec. 28, 1976, in Pittsburgh, Pennsylvania. He is of Italian and Armenian descent. Joe was raised in Mt. Lebanon, Pennsylvania. He attended a Catholic elementary school there before going to Mount Lebanon High School and graduating with honors in 1995.

Joe was very sporty in his youth, captaining his high school football, basketball, and volleyball teams and then going on to play all three of these sports at the varsity level. As a high school senior, he won the coveted lead role in the school production of Oklahoma. He was also involved in the school’s TV studio. This led to a fascination with filmmaking and acting.

Joe attended the University of Pittsburgh to study theatre. He then applied for and was accepted into the prestigious Carnegie Mellon School of drama. In 2000, Joe graduated with a BFA in acting. 

During his time as a student at Carnegie Mellon, Joe appeared in several theater productions. After graduating, he moved to Los Angeles. In 2002, he landed the role of Flash Thompson in Spider-Man. He also began to get work on the small screen. 

In 2009, Joe played the role of a werewolf in the third season of the hit HBO series True Blood. He remained on the show for the next five years. In 2011, he came very close to securing the role of Superman in Man of Steel. However, scheduling conflicts with the filming of True Blood prevented him from taking the role. In an interview, he later said:

“They wanted me to screen test and they actually asked for my measurements for the suit and everything. Their shoot date switched and it would have taken up 11 weeks out of my ‘True Blood’ schedule. At the end of the day, we couldn’t get the schedule to work so that I could go off and screen test. So, regrettably, I never got to go screen test, I never got to put the suit on.”

In 2015, Joe starred alongside Channing Tatum in the box office smash Magic Mike. That same year, he starred alongside his childhood hero, Arnold Schwarzenegger, in Sabotage. 

Joe is married to actress Sofia Vergara. 

Joe Manganiello Workout Principles

In his book, Joe details the exact workout he used to get in the shape of his life for True Blood. He calls this the ‘Werewolf Workout’. The goal was to make him look superhuman — half man and half wolf. It required blending muscle and strength training with a fat loss program that would reveal muscle striations and detail.

A lot of Joe’s training involves the use of supersets, where he alternates back and forth between exercises for different muscle groups.

His favorite body parts to superset are:

• Chest and back
• Legs and triceps
• Shoulders and biceps

Joe describes each superset as a circuit. Here is how he explains how to do them:

“In order to perform circuits correctly, progress through all the exercises and then rest. For example, the first set will consist of 20 reps of bench press followed by 20 reps of lat pull-downs, and then you’ll rest. After that, you’ll do 15 reps of bench press followed by 15 reps of lat pull-downs—and then another period of rest. You’ll complete this for all sets of each exercise, rest, and then move on to the next circuit. This is the strategy you’ll apply for all circuits unless instructed otherwise. Barbell Bench Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate so that you can get all of the reps with good form. Lat Pull-Down with Wide Pronated Grip: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate so that you can get all of the reps with good form. Rest 1 minute and then repeat the circuit, performing a total of 7 sets each of bench press and lat pulldowns.”

Joe trains each body part twice per week. He is also a fan of cross-training and will regularly throw in two or three of these sessions each week. He is in the gym six days per week. On his day off, he’ll do some form of active recovery.

Joe begins every workout with the following dynamic warmup:

• Lunge: 20 reps per leg 
• Squat: 15 reps 
• Push-up: 15 reps 
• Side-to-side jumps: 30 seconds 
• Front-to-back jumps: 30 seconds

Joe Manganiello Werewolf Workout Program

This is what Manganiello’s training regimen looks like:

Monday: Chest & Back

• Dynamic Warm-Up 
• Circuit 1:
  • Barbell Bench Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  • Lat Pull-Down with Wide Pronated Grip: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  • Rest 1 minute and then repeat the circuit, performing a total of 7 sets each of bench press and lat pull-downs. 

• Circuit 2:
  • Dumbbell Incline Bench Press: 12 to 15 reps.
  • One-Arm Dumbbell Row with Neutral Grip: 10 to 12 reps (each arm)
  • Rest 1 minute and then repeat the circuit. Do this 4 times. 

• Circuit 3:
  • Pec Deck Fly: 10 reps
  • Low Row with Narrow Neutral Grip: 10 reps
  • Rest 1 minute and then repeat the circuit. Do this four times. 

Tuesday: Legs & Triceps 

• Dynamic Warm-Up
• Circuit 1:
  • Barbell Back Squat: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  • V-Bar Triceps Extension: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  •  Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 2:
  • Leg Curl: 12 to 15 reps
  • One-Arm Dumbbell Lying Triceps Extension: 10 to 12 reps (each arm)
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 3:
  • Dumbbell or Kettlebell Goblet Squat: 10 reps
  • Two-Arm, One-Dumbbell Overhead Triceps Extension: 15 reps
  • Rest 1 minute and then repeat the circuit. Do this 4 times. 

Wednesday: Deltoids & Biceps

• Dynamic Warm-Up
• Circuit 1:
  • Seated Dumbbell Overhead Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  • Seated Dumbbell Two-Arm Curl: sets of 20, 15, 12, 10, 5, 8, and 16 reps
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 2: 
  • Plate Front Raise: 12 to 15 reps
  • Standing Barbell Curl: 10 to 12 reps (each arm)
  • Rest 1 minute and then repeat the circuit. Do this 4 times. 

• Circuit 3:
  • Dumbbell Lateral Raise: 12 reps
  • Dumbbell Hammer Curl: 12 reps
  • Rest 1 minute and then repeat the circuit. Do this four times. 

Thursday: Chest & Back 

• Dynamic Warm-Up
• Circuit 1:
  • Dumbbell Fly: sets of 15, 12, 10, 10, and 10 reps
  • Two-Arm Bent-Over Dumbbell Row with Neutral Grip: sets of 15, 12, 10, 10, and 10 reps
  •  Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 2:
  • Close-Grip Barbell Bench Press: 10 to 12 reps
  • Lat Pull-Down with Narrow Supinated Grip: 10 to 12 reps
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 3:
  • Bar Dips: AMRAP (as many reps as possible)
  • Low Row with Narrow Supinated Grip: 10 to 12 reps
  • Rest 1 minute and then repeat the circuit. Do this four times. 

Friday: Legs & Biceps 

• Dynamic Warm-Up
• Circuit 1:
  • Reverse Lunge: sets of 15, 12, 10, 10, and 10 reps
  • Straight-Bar Triceps Extension: sets of 15, 12, 10, 10, and 10 reps
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 2:
  • Leg Extension: 10 to 12 reps
  • French Press: 10 to 12 reps
  • Rest 1 minute and then repeat the circuit. Do this four times. 

• Circuit 3:
  • Barbell Front Squat: 10 reps
  • Rope Triceps Extension in Front of Body: 15 reps
  • Rest 1 minute and then repeat the circuit. Do this four times. 

Saturday: Deltoids & Biceps

• Dynamic Warm-Up
• Circuit 1:
  • Barbell Upright Row: sets of 15, 12, 10, 10, and 10 reps
  • Triple Dumbbell Curl: sets of 15, 12, 10, 10, and 10 reps
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 2:
  • Seated Dumbbell Overhead Press: 10 to 12 reps
  • Straight-Bar Cable Curl: 10 to 12 reps
  • Rest 1 minute and then repeat the circuit. Do this four times.

• Circuit 3:
  • Dumbbell Rotating Lateral Raise: 12 reps
  • Dumbbell Alternating Curl: 20 reps, 10 (each arm)
  • Rest 1 minute and then repeat the circuit. Do this four times. 

Sunday: Rest Day

Joe Manganiello Nutrition Program

Unlike with most celebrities, we didn’t have to go scratching through a slew of interviews to find out how Joe Manganiello eats. He laid it all out in his book Evolution. Here’s a quote from that book about how Joe views nutrition:

“When I work out, I’m building a house, and the food I eat is the raw material: the bricks that insure the house is built solid. Eating is a job. I know I’ll work hard enough in the gym, but if I don’t supply the bricks, it will take longer to build the house—or even worse, it may never be built at all.”

Joe is a big eater. His diet and workout are designed to raise his metabolism and generate the energy he needs to maintain his lifestyle. He lays out four rules of eating that he follows every day:

1. Track your meals.
2. Eat only what you need.
3. Prioritize protein.
4. Eat plenty of vegetables and healthy fats.

Here’s an everyday meal plan from Joe’s book:

• Meal 1: protein bar (no added sugar) 
• Meal 2 (post-workout): protein shake 
• Meal 3 (1 hour after post-workout shake): egg whites-ham-and-cheese omelet with a side of bacon or sausage, side of sautéed vegetables, and a cup of coffee 
• Meal 4: chicken breast and vegetables 
• Meal 5: steak and vegetables 
• Meal 6 (pre-bed): protein shake

When it comes to special film projects where he has to get ripped, Joe follows a special variation of his normal eating plan. Here is a full week’s worth of eating plan as Joe got in shape for the first season of True Blood in 2009:

Monday

10 a.m.

• 2 packets of oatmeal with hot water
• Protein shake

12:30 p.m.

• 2 roasted chicken breasts
• 1/2 cup of corn
• 1 sweet potato

2 p.m.

• Protein shake mixed with a banana and creatine

4:30 p.m.

• 4-6 oz steak
• 1/2 cup of carrots or asparagus
• Large salad with vinaigrette dressing

9 p.m.

• 1 chicken breast
• 1/2 cup of green beans

Tuesday

9 a.m.

• Pure Protein Bar
• Muscle Milk Light

12 p.m.

• Detour Bar

2:30 p.m.

• Tilapia Fillet
• Baked Cauliflower
• Green Beans
• Salad with (Balsamic dressing)

4 p.m.

• Almonds

7 p.m.

• 2 original (roasted) boneless chicken breasts
• Side of corn
• Side of mushrooms

10 p.m.

• Isopure 40g protein drink

Wednesday

9 a.m.

• 2 packs of plain oatmeal with water
• 50g whey protein with water

10:30 a.m.

• Almonds

12 p.m.

• Egg white omelet
• Peppers, ham, turkey, bacon, feta cheese

3 p.m. – 6 p.m.

• Snacks on set
• Apple, buffalo jerky, sugar-free chocolate almonds

7 p.m.

• 2 pork chops
• Broccoli
• Squash
• Mushrooms

10 p.m.

• 50g whey protein with water

Thursday

9 a.m.

• 50g whey protein with water
• 1 pure protein bar

11 a.m.

• 2 original (roasted) boneless chicken breasts
• Side of corn
• Side of broccoli

1 p.m.

• 2 plates of chipped ham
• 4 sausages with marinara sauce

2:30 p.m.

• Tilapia Fillet
• Baked Cauliflower
• Green Beans
• Salad with (Balsamic dressing)

5 p.m.

• Snacks on set
• 3 apples
• 50g whey protein with water

10 p.m.

• Mahi Mahi fillet
• Spinach
• House salad (balsamic dressing) 

Friday

8 a.m.

• 50g whey protein with water
• Almonds

9 a.m.

• Egg whites
• Bacon
• Papaya

10 a.m. – 2 p.m.

• Snacks on set
• Bacon, apple, pineapple

2 p.m.

• 2 chicken breasts
• 2 slices of beef
• Cauliflower
• Broccoli

5 p.m.

• Salad
• Chicken, bacon, corn, carrots, feta (balsamic dressing)

5:30 p.m. – 10 p.m.

• Snacks on set
• A handful of sugar-free chocolate almonds, Asian pear, peanuts, jerky, corn nuts

11:30 p.m.

• Salmon steak
• Salad with mango, walnuts, (balsamic dressing)
• Green beans 

Saturday

8 a.m.

• 50g whey protein

8:30 a.m.

• 4 eggs and bacon
• Apple

2 p.m.

• Weekly Cheat Meal: Umami burger
• 2 “Truffle Burgers” with cheese and buns
• Half order of “cheese tots”
• Half order of onion rings

4:30 p.m.

• Package of “Sour Patch Kids” at the movie theatre

8 p.m.

• Sushi Roku
• Mackerel sashimi, toro sashimi, clam sashimi
• Green salad with ginger dressing

10 p.m.

• 2 apples

Sunday

9 a.m.

• 50g whey protein with water

9:30 a.m.

• 4 eggs and bacon

12 p.m.

• 2 chicken breasts
• Salad with balsamic dressing
• Almonds

2:15 p.m.

• 2 Atkins bars + 1 think thin bar (on set)

4:30 p.m.

• 2 buffalo burgers (no bun)
• Salad

9 p.m.

• Mahi Mahi
• Spinach

Check also: Find your daily protein intake calculator.

Joe Manganiello Supplement Regime

Joe makes smart use of pre-and post-workout supplements to fuel his body for his intense training sessions and supply the nutrients needed for rebuilding muscle post-workout. He relies on four key supplements:

• Pre-workouts
• Creatine
• Whey Isolate Protein Powder
• Glutamine
• Caffeine

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Wrapping Up

Joe Manganiello is a great example of a Hollywood actor who lives and breathes a healthy and fit lifestyle. His werewolf training and nutrition program offers a fantastic template for anyone who wants to get in the best shape of their life. Why not follow it for the next six weeks as part of your own transformation? You’ll be pretty amazed at the outcome.