Joe Manganiello’s lower body workout to maximize our main lifts

Some Hollywood actors are celebrated for their physique as much as their acting. Joe Manganiello is the poster child, having been a source of inspiration (and envy) with roles that flaunt his brawn (think HBO’s True blood and magic mike trilogy). At 6’5″ with a shrink-wrapped appendage, it may seem like he’s always had the perfect body, but the actor is just as committed to the gym now, at 47, than he was in his 20s and 30s.

His latest gig is a bit of a change from his usual role. Hosted by Manganiello Deal or No Deal Island in the Caribbean. This new riff on the original show sees the actor as “master of ceremonies”, with contestants competing in challenges to win big cash prizes.

While temperatures reached the triple digits during filming, Manganiello wore button-down shirts and suits. In theory, he could have pulled through without needing a major makeover, but he had longtime coach Ron Matthews with him on the island to pursue new goals, using the time away from home to push more weight than ever before. Manganiello sent 45-pound plates and adjustable dumbbells to the island gym to make sure of that.

“I made amazing profits out there,” he says. “A week into filming I no longer fit in my wardrobe. The department had to leave my jacket sleeves out. I was very proud of that.”

Men’s magazine caught up with Manganiello to talk about his coaching development. and how does it feel to be stronger than ever at 40, deadlifting 400kg and squatting 300? and the lower body training that keeps it stable.

Men’s magazine: Hosting a game show is completely new to you. What were the highlights?

Joe Manganiello: I had so much fun filming. I would love to make Agreement island or no agreement for the rest of my life, maybe I’ll go back twice a year. I love the team I work with. It’s so much fun and I know people will love it. Because there wasn’t any kind of brief or requirement for me to look a certain way, I could really lean into lifting and training in a way that I never had before.

How has your relationship with training changed over the years?

Everyone has peaks and valleys. There was a time in my life when I smoked two packs a day. I gave up a few years before I got it True blood role. There were periods where, consciously or unconsciously, I cut a lot of the muscle I had developed. This was usually when I played more dramatic roles. But as the years went by, the more I learned how important exercise is to my happiness. He was my best friend. No matter what is going on in my life, good or bad, I can always turn to the gym. I know that whatever I put in, I will get out. You can’t say that about the entertainment industry. You can’t say that about many relationships in life. But what I give to the gym, it gets back to me.

You worked with Arnold Schwarzenegger Sabotage. What life advice did you get from him?

When I got the part, I turned to Ron and said I wanted to be ‘big’. We chased it. I ended up putting on 25 pounds of muscle. The thing about Arnold is that he never stops moving. The big thing he said was, “You need to learn how to fall asleep faster.” It was so encouraging to be around. Growing up I never would have imagined that I would have the opportunity to play with this man.

What are your fitness principles now compared to then? What have you learned over the years?

I learned the importance of warming up and growing smart. The fact is that your mind does not feel at all [different], but there are certain things you start to feel in your body. This also comes with injury, which if you train long enough, it does. You have to kill your ego sometimes, which can be difficult. The important thing is consistency, so once you get on that roll you can’t stop.

You’ve done some big number lifts – 400lb deadlifts, 300lb squats. Do you have any goals you are chasing?

Coming into my late 40s, I’ve realized how much I really enjoy lifting. I’m proud to say that last year I broke every personal weight record I’ve ever held at the gym. I broke my deadlift. I broke my squat. I broke all those PRs, which you’re not expected or supposed to do at that age. I’ve already achieved things I never thought were possible and I didn’t even shoot for them. I mean, Gold’s Gym put a picture of me on the wall.

That’s crazy to me, as a kid who started school really thin and couldn’t do a single pull-up or dip — that wasn’t exactly something that was on my bucket list.

Joe Manganiello’s lower body workout to maximize our main lifts

Directions

This is an example of the training Manganiello and Mathews did while chasing PRs in the Caribbean. Ideally, you’ll have access to a full gym, although most exercises can be completed with barbells and dumbbells.

Start with a mobility warm-up like the one below. For the main workout, you’ll perform straight sets and a finishing superset. For straight sets, perform 3 sets of each movement before moving on to the next exercise. There should be no more than two minutes of rest between each set. aim for less. Those straight sets don’t fail, so find a weight that’s important but allows you to leave the gym, ideally with your legs a little shaky. For the superset, complete 12 reps of the leg extensions, then move straight into 12 reps of the plyometric jump squats. Be explosive with jump squats to become a true finisher.

Note: To increase the difficulty of the workout, add extra sets to back squats, hack squats, and Bulgarian split squats. If you choose to do so, you can cut Romanian deadlifts.

Warming up

1. World’s Longest Stretch x 1 minute.

How to do it

1. Start in a plank position with your hands under your shoulders, then step your left leg out over your left hand to start.
2. Sink your hips forward and toward the ground, then twist your torso and lift your left arm toward the ceiling. Hold for five seconds, twisting through the middle of the back, then return the hand to the floor. It’s 1 rep.
3. Complete repetitions on the left side for 30 seconds, then switch so that the right leg is in front and the right leg is reaching toward the ceiling.

2. Hamstring sweeps x 30 sec.

How to do it

1. Stand with your feet directly below your hips to start. Take a small step forward with your left foot, digging your heel into the ground and bending your toes toward the ceiling.
2. Hinge at the hips and reach down toward the heel of your bent leg. In one fluid motion, sweep your hands along both sides of the leg and then over it. It’s 1 rep.
3. Return your leg to the starting position, then step your right leg forward and repeat.

3. High knees x 1 min.

How to do it

1. Stand with your feet directly below your hips to start.
2. Drive your left knee up toward your chest as you swing your right arm forward, as if sprinting.
3. Explosively return your foot to the ground and drive your right knee toward your chest as you swing your left arm forward. It’s 1 rep.
4. Stay on the balls of your feet and keep the tension high.

Training

1. Back Squat 3 x 5 reps

How to do it

1. Stand behind a loaded bar in a squat rack and place your hands just outside shoulder-width apart to start.
2. Go under the bar and place the bar across your traps.
3. Lift the barbell off the rack and place your feet shoulder-width apart with toes pointing outwards. Inhale, brace your core and look forward as you bend your hips back and slowly squat. Stop when you feel like you’re going to lose the arch in your waist.
4. Exhale as you push up to stand. It’s 1 rep.

2. Hack Squat 3 x 12 reps

How to do it

1. Place a loaded barbell on the ground, then stand in front of it with your feet shoulder-width apart, heels touching the bar.
2. Squat down and reach behind your back to grab the bar, using an overhand grip, palms facing back.
3. Inhale, brace your core and look forward. Keeping your chest proud and resisting the urge to lift the weight, exhale and push your legs to explode.
4. The bar should end just below your buttocks.
5. Inhale, then swing back to lower the bar toward the ground. Keep the weight as close to your body as possible. Touch the weight back to the ground. It’s 1 rep.

3. Bulgarian Split Squat 3 x 10 reps each side

How to do it

1. Grab two dumbbells and hold them at your sides to start.
2. Stand at back length in front of a bench. Place the top of one foot on the bench, keeping your hips square.
3. Inhale, then lower until your back knee almost touches the floor and your front thigh is parallel to the floor.
4. Exhale and use your working leg to drive back to the starting position. It’s 1 rep.
5. Complete all reps on one side, then switch.

4. Dumbbell Romanian Deadlift 3 x 10 reps

How to do it

1. Hold two dumbbells at the front of your thighs with your arms outstretched to start.
2. Inhale, brace your core and keep your back straight as you lean forward at the waist. Keep your feet firmly planted on the ground as you slowly lower the dumbbells to shin level or as low as you can while maintaining good form. (You should feel a stretch in your hamstrings.)
3. Pause for a moment at the bottom of the movement, then exhale and drive back up, engaging your glutes. It’s 1 rep.

Superset

5A. Leg extension machine 3 x 12 reps

How to do it

1. Adjust the machine so that your back is flat on the seat and your shin is directly over your ankles when the knees are bent to start.
2. Grab the rails with your hands.
3. Exhale and focus on your thighs as you extend your legs — without locking the knees at full extension. Avoid quick movements that can increase the chance of hyperextending the knees.
4. Pause for two seconds in this contraction position, increasing the time under tension, then inhale as you return your legs to the starting position. It’s 1 rep.

5B. Jump Squat 3 x 12 reps

How to do it

1. Stand with your feet shoulder-width apart to start.
2. Inhale, tightening your core as you sit in a squat position with your arms in front of you.
3. Exhale and explode from the squat position, jumping up for height, swinging your arms back for momentum.
4. Land softly on the ground. It’s 1 rep. Start the next iteration immediately.