When it comes to Hollywood physiques, few can match the chiseled frame of Joe Manganiello.
Standing tall at 6’5″ with a lean yet muscular build, the “True Blood” and “Magic Mike” star has been named among Men’s Health’s 100 Fittest Men of All Time and for good reason.
Joe’s transformation into one of Hollywood’s most ripped leading men didn’t happen overnight. It’s the result of structured training, clean eating, and a relentless commitment to fitness.
In this detailed guide, we’ll break down Joe Manganiello’s workout split, diet plan, and the principles he follows to stay in peak condition.
Joe Manganiello’s Current Stats
| Measurement | Detail |
|---|---|
| Height | 196 cm / 6’5″ |
| Weight | 107 kg / 236 lbs |
| Age | 43 years |
| Birthday | December 28, 1976 |
| Notable Award | Academy of Science Fiction, Fantasy & Horror Films – Winner (2011) |
Joe Manganiello’s Training Philosophy
Joe’s training approach is rooted in balanced, functional strength and aesthetics. His principles include:
- Target All Muscle Groups – Avoiding imbalances by hitting every major muscle at least once per week.
- Two-A-Day Sessions for Roles – Lighter morning workouts, heavier afternoon lifts.
- Progressive Intensity – Gradually increasing weight and volume.
- Focus on Muscle Engagement – Prioritizing form over ego lifting.
Joe Manganiello’s Weekly Workout Split
Joe follows a 6-day split targeting different muscle groups, with one day dedicated to rest and recovery.
Monday & Thursday – Chest & Back
Warm-up:
- 20 lunges per leg
- 15 bodyweight squats
- 15 push-ups
- 30 sec side-to-side jumps
- 30 sec front-to-back jumps
- 20–30 min low-intensity cardio
Workout:
| Exercise Pair | Sets | Reps |
|---|---|---|
| Barbell Bench Press + Lat Pulldown | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Incline Dumbbell Press + Cable Rows | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Deadlift + Standing Chest Fly | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Decline Bench Press + Wide-Grip Pull-Ups | 7 | 20, 15, 12, 10, 5, 8, 16 |
Tuesday & Friday – Legs & Triceps
Warm-up: Same as Monday.
Workout:
| Exercise Pair | Sets | Reps |
|---|---|---|
| Front Squat + Tricep Pushdown | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Tricep Kickback + Weighted Step-Up | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Overhead Tricep Extension + Leg Press | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Light Back Squat + Close-Grip Push-Up | 7 | 20, 15, 12, 10, 5, 8, 16 |
Wednesday & Saturday – Shoulders & Biceps
Warm-up: Same as Monday.
Workout:
| Exercise Pair | Sets | Reps |
|---|---|---|
| Arnold Press + Zottman Curl | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Front Raise + Preacher Curl | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Lateral Raise + Dumbbell Curl | 7 | 20, 15, 12, 10, 5, 8, 16 |
| Shoulder Press + Hammer Curl | 7 | 20, 15, 12, 10, 5, 8, 16 |
Sunday – Rest & Recovery
Joe dedicates Sundays to active recovery, stretching, and nourishing his body with nutrient-dense foods.
Joe Manganiello’s Diet Plan
Joe’s nutrition is high-protein, low-sugar, and carb-controlled.
He eats 5–6 meals per day, ensuring that each meal contains a solid protein source to aid muscle recovery and growth.
His typical protein sources include: chicken, turkey, lean beef, fish, egg whites, and protein shakes. Complex carbs like quinoa, sweet potatoes, and oats are eaten in moderation, while vegetables are a daily staple.
Sample Joe Manganiello Diet
| Meal | Foods |
|---|---|
| Snack | Protein bar |
| Pre-Workout | Protein shake |
| Post-Workout Breakfast | Egg whites, ham & cheese omelet with bacon or sausage, vegetables, coffee |
| Dinner | Large fillet steak (garlic pan-seared) with steamed broccoli & cauliflower |
| Night Snack | Protein shake before bed |
Joe Manganiello’s Supplement Stack
Joe uses a select group of supplements to enhance training performance and recovery:
- Creatine – For strength and power
- Whey Protein – For muscle repair
- Glutamine – For recovery and immune health
- Caffeine – For focus and energy
Final Thoughts
Joe Manganiello’s physique is the product of consistent training, precise nutrition, and discipline.
Whether he’s preparing for an action role or simply staying in shape, his routine emphasizes balanced strength, high-intensity training, and a protein-focused diet.