Joe Manganiello Werewolf Workout

Joe Manganiello Werewolf Workout

The Workout Routine Designed to Get You Ripped

It’s been a while since I’ve done a celebrity workout routine for men, but some of the most popular articles on this site include those of Hugh Jackman, Daniel Craig and Channing Tatum to name a few.

If you’ve seen the show True Blood you probably were quite impressed with Joe Manganiello’s ripped physique so I thought I’d do a little investigating to see what he included in his workout routine to get to the level that he has achieved.

It’s interesting because what I found out was that Joe was actually following a routine which some in the fitness world would say is quite controversial but I think the results speak for themselves. The main focus of his workout is cutting so as you may have guessed one of the most major components includes an intensive cardio workout. Ok cardio is cardio right?

Not exactly, there is a specific training technique that only some trainers even attempt to suggest to their clients. This is doing cardio first thing in the morning before breakfast.

The thought is that doing cardio first thing will force your body to cut into the fat stores for the main source of energy since you’ve already gone through a fasting period during sleep. Risky?

Yes, the risk is that unless you already pretty athletic and have been training for several months in a row this kind of pressure on your energy system may be too much for most to handle. In other words, dizziness and even severe nausea would not be out of the ordinary for someone who is inexperienced.

Ok, so this I’ll leave up to you, if you think you are ready for it give it a try but I would be extremely cautious and aware of the signals your body is giving. If you find you are starting to feel light headed sit down and maybe have a protein bar or banana on hand to help you get your blood sugar up right away. The light headedness is caused by really low blood sugar so having something sugary can help you combat this right away.

On to the workout…

The Werewolf Workout Routine

Joe’s workout includes working out 6 times a week and twice a day with a 45 minute cardio session in the mornings before breakfast. Although this is a simulated workout routine, I have included all the research that I was able to find out on his workout and then added some of my own training experience to make sure it provides the best similar results.

Days 1, 3 & 5
Morning: 30-45 minutes running on treadmill (5 minutes high intensity interval training)

Afternoon Arms, Back, & Shoulders
3 sets of 10-12 reps of the following exercises:
Bench tricep dips (view exercise)
Seated Military Press (view exercise)
Alternating incline dumbbell curls (view exercise)
Pull ups (view exercise)
Shoulder dumbbell presses (view exercise)
Standing dumbbell curls (view exercise)
Tricep rope push downs (view exercise)
Lat Pull downs (view exercise)
Seated cable rows (view exercise)
Cable Hammer curl (view exercise)

Days 2, 4 & 6
Morning: 30-45 minutes elliptical trainer (5 minutes high intensity interval training)

Afternoon Chest, Abs & Legs
3 sets of 10-12 reps of the following exercises:
Pushups on Bosu Ball (view exercise)
Barbell squats (view exercise)
Dumbbell chest press (view exercise)
Leg press (view exercise)
Decline barbell chest press (view exercise)
Hanging leg raises (view exercise)
Oblique crunches on stability ball (view exercise)
Plank on exercise ball (view exercise)
Single leg deadlift (view exercise)
Dumbell flyes (view exercise)

Recommended Supplements for The Werewolf Workout

This is a pretty intense workout so you need to make sure your diet is focused around lots of protein and amino acids to help with recovery and growth of your muscles. The following supplements will help with pure learn muscle production…

Whey Protein for Lean Muscle Production (Try: Optimum 100% Casein Protein)
BCAA’s for Muscle Recovery (Try: Dymatize BCAA Complex)
Pre Workout Energy Boost (Try: MusleTech Nano Vapor)
Creatine for Maximum Power (Try: Optimum Creatine Powder)
Daily Multivitamins for Men (Try: Inner Armour Vitamins)

Conclusion: Workout Routines for Men – The Werewolf Workout

You’ve got a pretty killer workout routine for men to get you pumped up and ripped like werewolves in the HBO show True Blood. Now all you have to do is get your body and mind ready to stick to this 6 day twice a day workout! Remember to follow one of the beginner workout routines like that found in this article – Workout Plan for Men for at least 6 weeks straight before jumping into this workout.

You want to have your muscles, bones, joints and tendons ready for this kind of intensity and of course a high protein diet and supplementation is really going to make sure you get the most out of this routine.

Have any questions or feedback about this Werewolf workout routine for men? Please leave a comment below…

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Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Hi sam,

    how long do you think i should wait to eat after the morning Cardio.

    • You won’t need to wait long after you’ve already done your cardio, 15 minutes max is good so you can replenish your body when it’s most required.

  2. Will this routine be efficient for putting on mass?

    • Definitely will be, you just need to up your calorie intake focusing in on high quality protein!

  3. I have a question about supplementing for this program. Should we be using Jack3d and Xtend for the morning cardio and the afternoon lifting, or just for the afternoon sessions. Thanks.

    • Have Jack3d before your workout in the morning and Xtend after your workouts to help with recovery. Would try and keep Jack3d away from afternoon lifting as it may interfere with your sleep.

  4. Hi and thx for this workout! I have 2 questions: when you sat twice…do that mean first act at f.ex 3 oclock and the other act 6 oclock or can we start on secon act right after we are done with first act? The other question is when are we going to eat our six meals. Can i get a list. thank you and keep up the good work:)

    • Yes morning and afternoon/eve are best. Aim to eat meals every 2-3 hrs.

      • So we do have to do the work out twice it just once in the afternoon?

        • That is correct, twice a day with this ultra advanced workout routine.

  5. Thanks for this great workout Sam! I do have a question though, would this workout be bad for a 15 year old? and is there any specific order the workout should be in? oh and would it be jog for 30 to 45 min and then do 5min of HIIT? If you could answer me it would be greatly appreciated. thank you

    • Hi Henser, this is quite an advanced workout for a 15 year old. I would go something a little less intense like the Chris Evans Workout. For HIIT you can aim for about 5-7 minutes and that will be good at your age no need to run another 30minutes as that will break down too much muscle.

  6. Hey Sam so it says 30 min and a 5 HIIT how does this add up to 45min? Thanks .

    • Good point, I trimmed it down to 30mins simply because I believe if you include 5 minutes HIIT that will be more effective, but I have added in the time to the workouts so people can choose for themselves!

  7. Hi Sam,

    What is the proper rest period you should take between sets, or do you do this as a circuit?

    • Go for 30 seconds rest periods.

  8. So do i do the arm workout twice and day and so on for every different muscle group each day ?

    • Nope just once a day with 3 sets, but you add in the cardio session in the morning if you want to go extreme like this.

  9. hey Sam, these articles are great but I was watching Blade Trinity and Ryan Reynolds is an actor in that movie and I want to build a body like his. He’s not overly bulky but in incredible shape. I am currently 6’4 and 190 pounds I want to put on a bit of weight and end up with a body like his any idea how i could do this

    • Hi TJ, you bet Ryan is totally shredded. I will be writing up an article on building a physique like his in the very near future stay tuned!

  10. Sam,
    All your articles are awesome. Anyway you could do a workout plan to get a similar body to Taylor Lautner?


    • Hi James, I had written an article on Taylor Lautner workout but it had to be pulled down since his lawyers didn’t want the free publicity! Let me know if you think I can name it a different way without directly using his name! Nevertheless, here is the workout…

      On weight training days you will want to do a 6 minute warm-up on a treadmill/elliptical trainer until you get a light sweat going.

      Post workouts do a 15 minute cool-down on the treadmill/elliptical, followed by a 10 minute flexibility and stretch cool-off.

      Day 1: Chest and Shoulders

      3×12 reps push-ups
      3×12 reps dips
      3×10 reps push-ups with feet on stability ball
      3×10 reps shoulder presses with dumbbells
      3×12 reps incline bench chest press with dummbells

      Day 2: Back and Abs

      3×20 reps ab crunches
      3×10 reps wide-grip pull-ups
      3×10 reps hanging knee raises
      3×10 reps deadlift with dumbbells
      3x30s plank
      3×10 reps pulldown

      Day 3: Rest or 30 minutes cardio of your choice

      Day 4: Legs

      3×12 reps single leg squats on each leg
      3×10 reps calf raises
      3×10 reps reverse lunges on each leg
      3×10 reps standing long jumps

      Day 5: Arms

      3×12 reps bench dips
      3×12 reps close grip push-ups
      3×10 reps barbell curls
      3×10 reps rope pushdowns
      3×10 reps close grip pull-ups
      3×10 reps incline dumbbell curls

  11. Hi Sam. This is a great article! They all are, However I was wondering if you could do an article or give me some insight on bulking up, since this article is more about cutting and toning.

    I’m 19 and weigh 180. I work out 5 to 6 days a week doing each workout three times a week. Could that be the reason I am not seeing that much results because I am doing them too often??

    Does my weight matter that much when bulking up??

  12. How fast would you recommend running on the treadmill?

    • Hi Austin, haha, good question…my answer…as fast as you can. I’ve found that high intensity interval training with sprinting as fast as 10mph is killer in cutting fat down. Of course it takes a lot of training to get to that level so just keep upping it each time.

  13. Hi Sam,

    What kind of warmup would you say one should do before the afternoon weights training session?

    • Hi Ian, a light jog on the treadmill for about 6-7 minutes is great to get your heart rate up and a light sweat.


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