Joe Manganiello’s Workout Routine & Diet Plan 

Standing tall at an incredible 6’5”, Joe Manganiello owns such a physique that we all desire to have. Besides being blessed with good genetics, this Hollywood actor works really hard to be in shape.

Besides being a versatile actor, Manganiello is also into other ventures. For instance, he even wrote a book on leading a healthy lifestyle and maintaining a fit physique. The book is named- “Evolution: the cutting edge guide to breaking down mental walls and building the body you’ve always wanted”; a long title, but really worth reading! 

Joe is a very unconventional person and has his own way of training his body. Joe Manganiello’s workout plan is a unique blend of exercises for muscle growth and overall fitness. 

Joe Manganiello’s diet plan also, is not something that many other pro bodybuilders would follow. He focuses on eating a wide variety of food items and on modifying his meal plan frequently.

So, if you are planning on starting your fitness journey, or are finding yourself stranded in the journey, learning how Joe Manganiello does it, is really worth the effort. 

Joe Manganiello's Workout Routine & Diet Plan 
Image: kathclick /
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This article is an exploration of Joe Manganiello’s training routine and meal plan. Read along! 

Joe Manganiello’s Workout Principles

Joe Manganiello does unconventional things in life, even when it comes to working out. Instead of following any popular exercise approach, the actor has his own way of training.

Basically, Joe Manganiello’s workout routine focuses on supersets. That is, he combines two different exercises for different muscles and alternates between the two.

Usually, Joe Manganiello follows a 3 day workout split with:

  • Chest and Back on Mondays and Thursdays
  • Legs and Triceps on Tuesday and Fridays
  • Shoulders and Biceps on Wednesday and Saturday

Such an exercise routine ensures that each of Joe Manganiello’s muscles is trained twice a week. And, in addition to hitting the gym for the standard routine, Joe is also into CrossFit and outdoor sports.

Joe Manganiello’s Workout
Image: kathclick /

Joe Manganiello’s Workout Routine

Joe Manganiello hits the gym 6 days on most weeks, and trains each of his muscle groups with high intensity exercises.

Given below is Joe Manganiello’s workout routine that he usually follows: 

Joe Manganiello Workout Routine


Monday and Thursday: Chest and Back

  • Warm up lunges: 1 set x 20 reps per leg
  • Warm up squat: 1 set x 15 reps
  • Warm up: Jumping Jacks
  • Bench Press Supersetted with Wide Grip Lat Pulldown: 7 sets x 20,15,12,10,5,8,16 sets each
  • Inclined Dumbbell Press Supersetted with Cable Rows: 7 sets x 20,15,12,10,5,8,16 sets each
  • Deadlift Supersetted with Cable Fly: 7 sets x 20,15,12,10,5,8,16 sets each
  • Decline Press Supersetted with pull ups: 7 sets x 20,15,12,10,5,8,16 sets each

Tuesday and Friday: Lower Body and Triceps

  • Warm up lunges: 1 set x 20 reps per leg
  • Warm up squat: 1 set x 15 reps
  • Warm up: Jumping Jacks
  • Warm Up Push Ups: 3 sets x 15 reps
  • Weighted Squats Supersetted with Triceps Pushdowns: 7 sets x 20,15,12,10,5,8,16 sets each
  • Triceps Kickbacks Supersetted with Weighted Step Ups: 7 sets x 20,15,12,10,5,8,16 sets each
  • Leg Press Supersetted with Overhead Triceps Extension : 7 sets x 20,15,12,10,5,8,16 sets each
  • Close Grip Push Ups Supersetted with Light Back Squats: 7 sets x 20,15,12,10,5,8,16 sets each

Wednesday and Saturday: Shoulders and Biceps

  • Warm up lunges: 1 set x 20 reps per leg
  • Warm up squat: 1 set x 15 reps
  • Warm up: Jumping Jacks
  • Warm Up Push Ups: 3 sets x 15 reps
  • Arnold Press Supersetted with Low Pulley Reverse Curls: 7 sets x 20,15,12,10,5,8,16 sets each
  • Front Raise Supersetted with Preacher curls: 7 sets x 20,15,12,10,5,8,16 sets each
  • Lateral Raise and Low Pulley Biceps Curls: 7 sets x 20,15,12,10,5,8,16 sets each
  • Shoulder Press Supersetted with Hammer Curls: 7 sets x 20,15,12,10,5,8,16 sets each

In addition to hitting the gym 6 times a week, Joe Manganiello does a wide variety of exercises, such as CrossFit training that he does once or twice a week. During these sessions, Joe would go for a number of exercises such as sprinting, bodyweight exercises such as pull up, Burpees, etc.

Sometimes, the actor may also go for outdoor sports like kayaking or hiking. 

In other words, Joe Manganiello loves exercising and keeps himself engaged in one or another kind of physical activity almost every day.

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Joe Manganiello’s Diet Plan

Joe Manganiello’s Diet
Image: kathclick /

In addition to following an action-packed workout routine, Joe Manganiello gives equal importance to his diet, if not more. As Manganiello is a massive guy with 226 pounds of weight, consuming higher amounts of calories is indeed crucial for him. 

Given below is Joe Manganiello’s meal plan that he follows on a typical day. 

Meal 1: 9.00 a.m.

  • Plain Oatmeal with just water
  • Whey protein (50g) mixed with water

Meal 2: 10.30 a.m.

  • Handful of almonds

Meal 3: 12 p.m.

  • Omelet with egg whites
  • Ham, Turkey, Bacon, feta Cheese

Meal 4: Between 3 p.m. and 6 p.m.

  • Snacks
  • Fruits, Buffalo Jerky, Sugar Free Chocolate, Almonds

Meal 5: 7 p.m.

  • Pork Chops (2 chops)
  • Broccoli
  • Squash
  • Mushrooms

Meal 6: 10 p.m.

  • Whey Protein (50g) mixed with Water

That was a typical diet chart that Joe Manganiello would follow on a normal day. However, the actor loves swapping certain food items with others and makes his diet rich with different kinds of food items.

For instance, sometimes, he may swap chicken breast with healthy beef steaks for his lunch! 

Eating a variety of food items helps Joe Manganiello not only in getting all key nutrients through his meals but also in avoiding the boredom of repetitive eating. 

So, if you too are looking for a suitable diet plan, you can consider following Joe Manganiello’s meal plan. Also, modify your diet slightly, given your nutrients intake remains the same. 

Joe Manganiello
Image: kathclick /

Joe Manganiello’s Supplements 

As it is clear from Joe Manganiello’s meal plan, he obtains almost all key micronutrients and most macros through his meals alone. Still, he takes protein supplements on a daily basis, often multiple times a day.

Given below are Joe Manganiello’s supplements that fulfill his macro needs:

  • Whey protein
  • Protein bar 
  • Iso-pure protein drink

Those were the basic protein supplements most gym-goers would take.

However, keep in mind that you should not imitate Joe Manganiello’s supplements as such.

His nutrient requirements vary significantly from what normal folks would need.

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Final Thoughts

That was how Joe Manganiello trains and eats to stay in shape. He follows the unconventional method but no matter what, his methods gave him perfect results, and can also lead you to your fitness goals.

So, it is totally worth considering following Joe Manganiello’s workout and nutrition plans. But keep in mind that you adjust your calorie intake considering the fact that Joe Manganiello is a tall, 6’5” man weighing 225 pounds!