Mark Wahlberg Workout Routine, Diet Plan, and Video
Mark Wahlberg has been fit and muscular all through his life: From his younger days when he was Marky Mark, the rapper and continuing to thrive up till now when he became one of the highest-paid actors in Hollywood. He has played different roles in films including The Fighter, Pain and Gain, Lone Survivor, Shooter, and Mile 22 that required him to be fit and ripped. Therefore, it is no surprise that he spends hours in the gym for training and getting in shape.
Mark Wahlberg Body Measurements
Height: 5’ 8”; Weight: Around 185 lbs
Chest: 46”; Waist: 35”
Biceps: 16”
Mark Wahlberg Workout Routine
Wahlberg is a high-performance guy who is committed to reaching his fitness goals. He has been training under Brian Nguyen for over 13 years to get in shape for some of his most demanding roles.
Wahlberg wakes up at 2:30 in the morning for a tough workout session that starts before 4’o clock in the gym. The session lasts for one and a half hours during which he focuses on weight training, including overhead presses, vertical presses, and reverse lunges.
To recover from muscle soreness and inflammation, Wahlberg gets a post-workout cryotherapy session, which he feels reduces pain and improves sleep.
Mark Wahlberg Workout for Pain and Gain and Shooter
Monday
Chest and Arms (Morning)
Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.
- Flat Bench Press (rest: none)
- Dumbbell Chest Flys (rest: 45 secs)
- Incline Bench Press (rest: none)
- Front Shoulder Raises (rest: 45 secs)
- Decline Bench Press (rest: none)
- Side Shoulder Raises (rest: 45 secs)
- Seated Shoulder Military Press (rest: none)
- Alternating Standing Shoulder Press (rest: 45 secs)
- Parallel Bar Dips (rest: none)
- Cable Triceps Pressdown (rest: 45 secs)
- Lying Barbell Triceps Extension (rest: none)
- Single-Arm Overhand Triceps Extension (rest: 45 secs)
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
- Stretching, Bands, Val Slides, and Foam Roller
- Curl-Ups
- Bicycle Crunches
- Side Crunches
- Hip Ups
- Medicine Ball Twists
- Elliptical or Treadmill for 30 minutes
Tuesday
Legs and Back (Morning)
The following exercises are performed for 4 sets, each with 8-12 repetitions.
- Front Squats (rest: none)
- Split Squats (rest: 45 secs)
- Leg Press (rest: none)
- Jump Squats (rest: 45 secs)
- Walking Lunges (rest: none)
- Calf Raises (rest: 45 secs)
- Barbell Deadlift (rest: none)
- Alternating Leg Curls (rest: 45 secs)
- Pull-ups (rest: none)
- Dumbbell Rows (rest: 45 secs)
- Lat Pull Downs (rest: none)
- Seated Pulley Rows (rest: 45 secs)
Stretching, Biceps, and Cardio (Afternoon)
The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.
- Stretching, Bands, TRX work, and Foam Roller
- Seated Bicep Curl
- Dumbbell Bicep Curl
- Barbell Bicep Curls
- EZ Bar Curl
- Preacher Curl
- Machine Bicep Curl
- Elliptical or Treadmill for 30 minutes
Wednesday: Rest
Thursday
Full Body Workout (Morning)
Each circuit is performed for 4 rounds and 8 reps, resting 90 seconds after a circuit.
Circuit 1
- Power Clean
- Barbell Deadlift
- Clean and Press
- Push Press
- Hang Snatch
Circuit 2
- Barbell Bench Press
- Split Squat
- Inverted Row
- Barbell Deadlift
Finishers
Each of the following is performed for 2-3 sets, 6-8 repetitions, and resting 60 seconds after each one of them.
- Seated Chest Press
- Cable Bicep Curls
- Leg Press
- Seated Side Lateral Raise
- Triceps Pushdown
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
- Stretching, Bands, Val Slides, and Foam Roller
- Curl-Ups
- Bicycle Crunches
- Side Crunches
- Hip Ups
- Medicine Ball Twists
- Elliptical or Treadmill for 30 minutes
Friday
Arms, Chest, and Biceps (Morning)
Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.
- Flat Bench Press (rest: none)
- Dumbbell Chest Flys (rest: 45 secs)
- Incline Bench Press (rest: none)
- Front Shoulder Raises (rest: 45 secs)
- Decline Bench Press (rest: none)
- Side Shoulder Raises (rest: 45 secs)
- Seated Shoulder Military Press (rest: none)
- Alternating Standing Shoulder Press (rest: 45 secs)
- Parallel Bar Dips (rest: none)
- Cable Triceps Pressdown (rest: 45 secs)
- Lying Barbell Triceps Extension (rest: none)
- Single-Arm Overhand Triceps Extension (rest: 45 secs)
Stretching, Biceps, and Cardio (Afternoon)
The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.
- Stretching, Bands, TRX work, and Foam Roller
- Seated Bicep Curl
- Dumbbell Bicep Curl
- Barbell Bicep Curls
- EZ Bar Curl
- Preacher Curl
- Machine Bicep Curl
- Elliptical or Treadmill for 30 minutes
Saturday
Back, Abs, and Legs (Morning)
These exercises are performed for 4 sets, each with 8-12 repetitions.
- Front Squats (rest: none)
- Split Squats (rest: 45 secs)
- Leg Press (rest: none)
- Jump Squats (rest: 45 secs)
- Walking Lunges (rest: none)
- Calf Raises (rest: 45 secs)
- Barbell Deadlift (rest: none)
- Alternating Leg Curls (rest: 45 secs)
- Pull-ups (rest: none)
- Dumbbell Rows (rest: 45 secs)
- Lat Pull Downs (rest: none)
- Seated Pulley Rows (rest: 45 secs)
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
- Stretching, Bands, Val Slides, and Foam Roller
- Curl-Ups
- Bicycle Crunches
- Side Crunches
- Hip Ups
- Medicine Ball Twists
- Elliptical or Treadmill for 30 minutes
Mark Wahlberg Diet
Aside from training hard, Wahlberg attributes most of his success to nutrition and supplements. After waking up at 2:30 in the morning, he eats his breakfast at 3:15 a.m. along with the pre-workout meal. He takes his post-workout meal at 5:30 a.m. after training for one-and-half-an-hour. He also eats smaller meals every 2-3 hours throughout the day. Here we share the diet plan of the 47-year-old Boogie Nights actor.
- Breakfast: Steel oats, blueberries, peanut butter, and eggs
- Pre-Workout Meal: Performance Inspired Nutrition Vanilla protein shake, 5 pcs sweet potato and 3 turkey burgers
- Morning Snack: Ten turkey meatballs
- Meal: Grilled chicken salad, 2 hard-boiled eggs, avocado, olive, cucumber, lettuce, and tomato
- Lunch: New York steak and green peppers
- Evening Snack: Grilled chicken, bok choy
- Dinner: One piece of cod, sea bass, or halibut
Mark Wahlberg Workout Video
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