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Joe Manganiello’s 2-Day ‘Werewolf Shredded’ Routine

A sample of the workout 'True Blood' star Joe Manganiello relied on to get werewolf shredded for the hit series.

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Joe Manganiello - Incline Bench Press
Dustin Snipes / M+F Magazine
Joe Manganiello - Incline Bench Press
Dustin Snipes / M+F Magazine

The 2 following workouts are part of the transformational six-week program published in Joe Manganiello’s book, Evolution. These particular routines fall on Monday and Tuesday of Week 3 as part of a six-days-on, one-day-off, three-day training split in which the chest and back are trained on Monday and Thursday; the legs and triceps on Tuesday and Friday; and the shoulders and biceps on Wednesday and Saturday.

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Routine

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Monday: Chest & Back

Perform each superset or triset with little to no rest between exercises. Perform 1 set of each exercise straight through, rest 1 minute, then repeat 3 more times.

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
15
Rest
--
Exercise 2 of 18

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
4-10
Rest
--
Exercise 3 of 18

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
12-15
Rest
--
Exercise 4 of 18

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
12-15
Rest
--
Exercise 5 of 18

General Pushup

Equipment
No Equipment
Sets
4
Reps
15
Rest
--
Exercise 6 of 18

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
--
Equipment
Sets
--
Reps
20 mins
Rest
--
How to
Can be any variation of cardio (stairs, treadmill, rower, jogging outside). Maintain a consistent pace, with your heart rate in the 120–130 range for at least 20 minutes.

Tuesday: Legs & Triceps

Perform each superset, triset, or giant set with little to no rest between exercises. Perform 1 set of each exercise straight through, rest 1 minute, then repeat 4 more times.

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 18

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
10
Rest
--
Exercise 11 of 18

Bodyweight Squat

Equipment
No Equipment
Sets
5
Reps
10
Rest
--
Exercise 12 of 18

General Pushup

Equipment
No Equipment
Sets
5
Reps
15
Rest
--
Exercise 13 of 18

Lying Leg Curl

Equipment
Sets
5
Reps
12 each leg
Rest
--
Start with the left leg and do 12 reps of the leg curl, then go directly into 12 reps of the lunge, also with the left leg. Repeat the curl-lunge combo on the right leg. When you’ve finished these two exercises, go to the V-bar triceps extension.
Exercise 14 of 18

Dumbbell Lunge

Equipment
Dumbbells
Sets
5
Reps
12 each leg
Rest
--
Exercise 15 of 18

Skull Crusher

Equipment
Barbell
Sets
3
Reps
10
Rest
--
How to
Perform as dropset, lowering the weight for each set. Only perform this dropset once then continue on to repeat the one-leg curl/ one-leg lunge 4 more times.
Exercise 16 of 18

High Box Jump

Equipment
Box
Sets
5
Reps
15
Rest
--
Stand all the way up on each jump.
Exercise 17 of 18

Bench Dip

Equipment
Bench
Sets
5
Reps
15
Rest
--
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