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The Mark Wahlberg Workout

By Chris Davis

Experience
Advanced (3+ years)
Time
85 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar
Statistics
Average Carido Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. He had to lift very heavy to gain 40 pounds of muscle in 7 weeks. For Pain & Gain, he used a 3 day workout split. Mark’s diet consists of eating all day long. He says he ate 10-12 times a day to gain weight for Pain & Gain

Mark Wahlberg worked with trainer Bryan Nguyen. Training for the movie Pain & Gain, Mark Wahlberg said he went back to his old-school movie workouts. But, he did less cardio, and ate more. Wahlberg had just under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience:

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Chest, Shoulders, and Triceps

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The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.

Show Alternative Exercises
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 8 - 12 reps, (rest 45s)
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Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
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Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Legs, Back & Biceps

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The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.

Circuit
Crossed-Arm Barbell Front Squat
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
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Show Alternative Exercises
Show Alternative Exercises
Seated Cable Row
4 sets, 8 - 12 reps, (rest 45s)
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Full Body Workout

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The Mark Wahlberg workout starts his Thursday routine very early in the morning with a heavy workout. He focuses on chest and arms. Then, he does an abs workout, with light cardio, in the afternoon. When filming Pain & Gain, Wahlberg had to do the entire workout at 4 in the morning.

Show Alternative Exercises
Show Alternative Exercises
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
4 sets, 8 reps, (rest 60s)
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Show Alternative Exercises
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Show Alternative Exercises
Inverted Row
4 sets, 8 reps, (rest 60s)
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2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Chest, Shoulders, and Triceps

Scroll to top

The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.

Show Alternative Exercises
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Legs, Back & Biceps

Scroll to top

The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.

Circuit
Crossed-Arm Barbell Front Squat
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Circuit
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Seated Cable Row
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Date Created: 12/14/2019, UTC


Last Updated: 4/18/2021, UTC

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