The Joe Manganiello Workout

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The-Joe-Manganiello-Workout

The workout we have come up with today to post is the Joe Manganiello Workout! This one is inspired by the physique that Joe Manganiello has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

 

Joe Manganiello Stats:

Height: 6’5
Weight: (approximate) 225 lbs
(Information retrieved from Wikipedia.)

 

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Joe Manganiello Workout:

Training Volume:

6+ days per week

Explanation: 

I’m going to be giving you a combo on Joe Manganiello’s book routine, combined with some circuit CrossFit workouts and more!

Superset Explanation:

“The first circuit was a combination of barbell bench pressing and lat pulldowns.

20, 15, 12, 10, 5, 8, 16

This means you press 20 times and pull down 20 times, then press 15 times and pull down 15 times, and so on.”

Joe Manganiello Workout Monday and Thursday: Chest and Back

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Barbell Bench Press and Lateral Pulldowns

20, 15, 12, 10, 5, 8, 16

Superset Two:

Incline Dumbbell Press and Cable Rows

20, 15, 12, 10, 5, 8, 16

Superset Three:

Deadlift and Standing Chest Flyes

20, 15, 12, 10, 5, 8, 16

Superset Four:

Decline Bench Press and Wide Grip Pull-ups (assisted is fine)

20, 15, 12, 10, 5, 8, 16

Joe Manganiello Workout Tuesday and Friday: Legs and Triceps

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Front Squats and Tricep Pushdowns

20, 15, 12, 10, 5, 8, 16

Superset Two:

Tricep Kickbacks and Weighted Step Ups

20, 15, 12, 10, 5, 8, 16

Superset Three:

Tricep Overhead Extension and Leg Press

20, 15, 12, 10, 5, 8, 16

Superset Four:

Light Back Squat and Close Grip Push Ups

20, 15, 12, 10, 5, 8, 16

Joe Manganiello Workout Wednesday and Saturday: Shoulders and Biceps

Warm Up:

Stretch

20 lunges per leg

15 squats

15 push-ups

30 seconds of side-to-side jumping

30 seconds of front-to-back jumping

Cardio (when added for Weeks 3 and on in Manganiello’s book)

20-30 min of low intensity cardio

Workout:

Superset One:

Arnold Press and Light Zottman Curls

20, 15, 12, 10, 5, 8, 16

Superset Two:

Shoulder Front Raise and Preacher Curl

20, 15, 12, 10, 5, 8, 16

Superset Three:

Shoulder Flyes and Dumbbell Bicep Curls

20, 15, 12, 10, 5, 8, 16

Superset Four:

Shoulder Press and Hammer Curls

20, 15, 12, 10, 5, 8, 16

Joe Manganiello Workout Additional Options:

Like I did for Kevin Hart’s routine, I’ll also be adding in some CrossFit WODs for you to add into your own regime.  Swap out 1-2 days per week and add in some of these workouts:

Warm Up:

Stretch

Workout:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace”

For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

 “Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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