Mark Wahlberg’s Workout Routine

Mark Robert Michael Wahlberg, A talented American actor who’s great at making us laugh, feel all the emotions, and get caught up in exciting action scenes. He even got a BAFTA  special Award!  He’s been nominated for not one, but two Academy Awards, three Golden Globe Awards, nine Primetime Emmy Awards, and three Screen Actors Guild Awards.

When it comes to the physical transformation of Hollywood actors, Mark  undoubtedly acquires a prominent position. Who can forget his muscular physique in the 2013 released action comedy film “Pain and Gain” where he played the role of a Miami bodybuilder.

Mark  went through a strict training program to acquire a muscular physique which impressed his fans. Mark Wahlberg’s workout plan is like that of a typical bodybuilder who intends to put on size in the form of dense muscle mass. He gave his 100% to his workout program and came up with a physique that really impressed his fans and followers.

This workout guide will give you complete information about his workout routine. It will also throw some light on the disciplined lifestyle of Mark Wahlberg that made him a macho star of Hollywood.

Outline to Mark Wahlberg’s Workout Program

Every other person who watched the movie Pain and Gain was awestruck by the muscularity of Mark Wahlberg. He was playing the character of a Miami bodybuilder named Daniel Lugo.

Mark Wahlberg made sure to look the part and brought complete justice to his character. He was weighing around 165 lbs for his previous role and he worked himself up to 205 lbs in just 4 weeks. His physique carried enormous muscle mass that made him look big and strong.

Mark Wahlberg has stated that he makes up most of his workouts all by himself. His workout program involved training with heavyweights that helped him in putting on the muscular size. His training program also made the use of intensity techniques like supersets. He was targeting to put on as much muscle mass as possible.

Mark Wahlberg’s Workout Schedule

When it comes to Mark Wahlberg’s daily routine, it would be no exaggeration to say that he is disciplined to the core. His work ethics are simply on an elite level.

Let’s have a look at Mark Wahlberg’s daily schedule which he posted on his Instagram story.

Mark Wahlberg’s Daily Routine

• 2:30 am- Wake-up
• 2:45 am- Prayer Time
• 3:15 am- Breakfast
• 3:40-5:15 am- Workout
• 5:30 am- Post-Workout Meal
• 6:00 am- Shower
• 7:30 am- Golf
• 8:00 am- Snack
• 9:30 am- Cryotherapy chamber recovery
• 10:30 am- Snack
• 11:00 am- Family Time / Meetings / Work Calls
• 1:00 pm- Lunch
• 2:00 pm- Meetings / Work Calls
• 3:00 pm- Pick up the kids at schools
• 3:30 pm- Snack
• 4:00 pm- Workout 2
• 5:00 pm- Shower
• 5:30 pm- Dinner / Family Time
• 7:30 pm- Bedtime

We know that you would have expected that his lifestyle would have been all about partying, dining outside, and vacationing around the globe. Well, it’s only partly true. When it comes to preparing for his movie roles, especially those where he has to look muscular, Mark Wahlberg leaves no stone unturned and follows a strict and disciplined lifestyle.

Mark’s dedication towards his training programs is unmatchable. His body transformation, in which he gained 60 lbs of muscle mass in just a few weeks, is an outcome of the same.

Weekly Workout Schedule

• Monday: Chest, Arms, and Abs
• Tuesday: Legs, Back, and Biceps
• Wednesday: Rest
• Thursday: Full Body
• Friday: Chest, Arms, and Biceps
• Saturday: Legs, Back, and Abs
• Sunday: Rest

Mark Wahlberg’s Workout Routine

Mark workouts 5 days a week. He takes a break from his intense workout program on Wednesdays and Sundays. Those days are focused on rest and recuperation. He likes to enjoy his rest days by spending time with his family.

Monday – Chest, Arms, and Abs

Morning – Chest and Arms

• Flat Bench Press superset with Dumbbell Chest Fly- 4 Sets of 8-12 Reps
• Incline Bench Press superset with Front Shoulder Raises- 4 Sets of 8-12 Reps
• Decline Bench Press superset with Side Shoulder Raises- 4 Sets of 8-12 Reps
• Shoulder Military Press superset with Standing Shoulder Press- 4 Sets of 8-12 Reps
• Parallel Bar Dips superset with Cable Triceps Pushdown- 4 Sets of 8-12 Reps
• Lying Triceps Extensions superset with Overhead Triceps Extensions- 4 Sets of 8-12 Reps

Afternoon – Stretching, Abs, and Cardio

Mark performs the following circuit 2-3 times after going through his warm-up session.

• Warm-Up-stretching, Foam Roller, Bands, and Val Slides
• Curl-Ups (McGill)- 1 set of 15 Reps
• Bicycle Crunches- 1 set of 15 Reps
• Side Crunches- 1 set of 15 Reps
• Hip-Ups- 1 set of 15 Reps
• Medicine Ball Twists- 1 set of 15 Reps
• Cardio-Treadmill or Elliptical for 30 mins

Tuesday – Legs, Back, and Biceps

• Front Squats superset with Split Squats- 4 sets of 8-12 Reps
• Leg Press superset with Jump Squats- 4 sets of 8-12 Reps
• Walking Lunges superset with Calf Raises- 4 sets of 8-12 Reps
• Barbell Deadlift superset with Alternating Leg Curls- 4 sets of 8-12 Reps
• Pull-ups superset with Dumbbell Rows- 4 sets of 8-12 Reps
• Lat Pulldowns superset with Seated Pulley Rows- 4 sets of 8-12 Reps

PM. Workout – Biceps, Stretching, and Cardio

• Warm-Up-Stretching, Foam Roller, Bands and TRX work
• Seated Biceps Curls- 3 Sets of 6-10 Reps
• Dumbbell Bicep Curls- 3 Sets of 6-10 Reps
• Barbell Bicep Curls- 3 Sets of 6-10 Reps
• EZ-Bar Curls- 3 Sets of 6-10 Reps
• Preacher Curls- 3 Sets of 6-10 Reps
• Machine Bicep Curls- 3 Sets of 6-10 Reps
• Cardio-Treadmill or Elliptical for 30 mins

Wednesday – Rest

Thursday – Full Body

Mark performs 4 rounds of each circuit.

Mark rests for 90 seconds after he finishes each circuit.

Circuit 1

• Barbell Deadlift- 1 Set of 8 Reps
• Power Clean- 1 Set of 8 Reps
• Clean and Press- 1 Set of 8 Reps
• Hang Snatch- 1 Set of 8 Reps
• Push Press- 1 Set of 8 Reps

Circuit 2

• Split Squats- 1 Set of 8 Reps
• Barbell Bench Press- 1 Set of 8 Reps
• Barbell Deadlift- 1 Set of 8 Reps
• Inverted Rows- 1 Set of 8 Reps

Afterward, he performs the following finishers taking 60 seconds of rest between each exercise

• Cable Bicep Curls- 2-3 Sets of 6-8 Reps
• Seated Chest Press- 2-3 Sets of 6-8 Reps
• Leg Press- 2-3 Sets of 6-8 Reps
• Triceps Pushdowns- 2-3 Sets of 6-8 Reps
• Seated Side Lateral Raises- 2-3 Sets of 6-8 Reps

PM workout – Abs, Stretching, and Cardio

Mark Wahlberg performs 2-3 circuits of 15 reps each per exercise after going through his warm-up

• Warm-Up
• Stretching, Foam Roller, Bands, and Val Slides
• Curl-Ups (McGill)- 1 set of 15 Reps
• Bicycle Crunches- 1 set of 15 Reps
• Side Crunches- 1 set of 15 Reps
• Hip-ups- 1 set of 15 Reps
• Medicine Ball Twists- 1 set of 15 Reps
• Cardio-Treadmill or Elliptical for 30 mins

Friday – Chest, Arms, and Biceps

• Flat Bench Press superset with Dumbbell Chest Fly- 4 sets of 8-12 Reps
• Incline Bench Press superset with Front Shoulder Raises- 4 sets of 8-12 Reps
• Decline Bench Press superset with Side Shoulder Raises- 4 sets of 8-12 Reps
• Shoulder Military Press superset with Standing Shoulder Press- 4 sets of 8-12 Reps
• Parallel Bar Dips superset with Cable Triceps Pushdowns- 4 sets of 8-12 Reps
• Lying Triceps Extensions superset with Overhead Triceps Extensions- 4 sets of 8-12 Reps

PM. workout – Biceps, Stretching, and Cardio

• Seated Biceps Curls- 3 Sets of 6-10 Reps
• Dumbbell Bicep Curls- 3 Sets of 6-10 Reps
• Barbell Bicep Curls- 3 Sets of 6-10 Reps
• EZ-Bar Curls- 3 Sets of 6-10 Reps
• Preacher Curls- 3 Sets of 6-10 Reps
• Machine Bicep Curls- 3 Sets of 6-10 Reps

Cardio

• Treadmill or Elliptical for 30 mins
• Saturday – Legs, Back, and Abs
• Front Squats superset with Split Squats- 4 sets of 8-12 Reps
• Leg Press superset with Jump Squats- 4 sets of 8-12 Reps
• Walking Lunges superset with Calf Raises- 4 sets of 8-12 Reps
• Barbell Deadlift superset with Alternating Leg Curls- 4 sets of 8-12 Reps
• Pull-ups superset with Dumbbell Rows- 4 sets of 8-12 Reps
• Lat Pulldowns superset with Seated Pulley Rows- 4 sets of 8-12 Reps

PM. Workout – Abs, Stretching, and Cardio

(Mark performs 2-3 circuits of the following exercises after performing some warm-ups)

• Warm-Up-Stretching, band work, foam roller work, and val slides
• Curl-Ups (McGill)- 1 set of 15 Reps
• Bicycle Crunches- 1 set of 15 Reps
• Side Crunches- 1 set of 15 Reps
• Hip-ups- 1 set of 15 Reps
• Medicine Ball Twists- 1 set of 15 Reps

Cardio

• Treadmill or Elliptical for 30 minutes

Sunday – Rest

Don’t miss:

Mark Wahlberg Diet Plan
Ryan Reynolds Workout Routine
Michael B. Jordan’s Workout Routine
Jason Momoa’s Aquaman Workout Routine

Mark performs the two exercises of supersets in a back-to-back style with no rest. When he finishes one superset, he takes a break of 45 seconds before proceeding to the next superset.

Mark Wahlberg’s workout routine is not only confined to lifting heavyweights. Rather he prefers to have a holistic approach towards fitness. Mark Wahlberg’s workouts start with RAMP (Range of motion, Activation, Movement Prep). He performs movements like Spiderman stretch, foam rolling, hip bridges, etc.

Then he performs some unilateral and bilateral strength moves using dumbbells, kettlebells, TRX, and heavy bands. He also makes sure to include certain drills for the lower body that promote agility and balance.

Apart from following a strict workout routine, Mark also includes cryotherapy in his training program. Cryotherapy involves sitting in a chamber where the temperature drops down to around as low as 100 degrees below zero for 2 to 4 minutes. The experts claim that cryotherapy aids in reducing inflammation and soreness. It helps in improving the quality of sleep as well.

How many days a week does Mark Wahlberg workout?

Mark Wahlberg workouts 5-days per week. He takes two days off from his workout routine for rest and recovery.

Final Words

One cannot deny the fact that Mark Wahlberg possesses one of the best physiques in Hollywood. He thoroughly enjoys his training sessions and keeps on making certain modifications to his workout plans based on the role that he is preparing for.

We hope this post has given you all the information you need about Mark Wahlberg’s workout plan. Give it a try and see how it can benefit you.