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.
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.
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.
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.
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.
