Written by Steve Theunissen, PT
Joe Manganiello (Image Credit: @joemanganiello/Instagram)
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.
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.
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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.
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.
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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:
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:
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This is what Manganiello’s training regimen looks like:
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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:
Here’s an everyday meal plan from Joe’s book:
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:
Check also: Find your daily protein intake calculator.
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:
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.
Steve Theunissen is a former gym owner and personal trainer and is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness and fat loss. Steve also writes history books with a focus on the history of warfare. He is married and has two daughters. Steve hold the following certifications from the International Sorts Sciences Association: * Certified Personal Trainer * Fitness Nutrition Certification * Specialist in Group Fitness & Guided Study * Strength & Conditioning Certification * Sports Nutrition Certification * Transformation Specialist & Guided Study
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