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The Mark Wahlberg Workout

By Chris Davis

Experience
Advanced (3+ years)
Time
85 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Bodyweight, Chest Press (Bench Press) Machine, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Machine, Pull up bar, Seated Leg Press Machine, Squat Rack, Straight Bar Attachment, Vertical Bench
Statistics
Average Cardio 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.

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Cable Pressdown using V-Handle Attachment demonstrationPlay Cable Pressdown using V-Handle Attachment demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Lying EZ-Bar Triceps Extension
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell French Press demonstrationPlay Barbell French Press demonstration
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 demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell Split Squat demonstrationPlay Barbell Split Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Lever Alternating Lying Leg Curl (plate loaded) demonstrationPlay Lever Alternating Lying Leg Curl (plate loaded) demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Seated Cable Row
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

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.

Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Power Clean demonstrationPlay Barbell Power Clean demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Hang Snatch demonstrationPlay Barbell Hang Snatch demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Split Squat demonstrationPlay Barbell Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2 - 3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
2 - 3 sets, 6 - 8 reps, (rest 60s)
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.

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Cable Pressdown using V-Handle Attachment demonstrationPlay Cable Pressdown using V-Handle Attachment demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Lying EZ-Bar Triceps Extension
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell French Press demonstrationPlay Barbell French Press demonstration
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 demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell Split Squat demonstrationPlay Barbell Split Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Lever Alternating Lying Leg Curl (plate loaded) demonstrationPlay Lever Alternating Lying Leg Curl (plate loaded) demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Seated Cable Row
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises

Date Created: 12/13/2019, EST


Last Updated: 7/12/2021, EDT

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