Mark Wahlberg Workout Routine and Diet Plan


Mark Wahlberg drinking protein shake

With six pack abs and strong arms, Mark Wahlberg is one of the big guys of Hollywood. This guy can always be seen in muscular and toned physique. Aside from being his passion, fitness is also his requirement in the movies. For the 2013 film “Pain and Gain,” the resilient actor was supposed to bulk up forty pounds of muscles to render tough guy look to himself. When it comes to gaining weight, it’s easy for you to do that. However, bulking the number of lean muscles certainly is not everyone’s cup of tea. Let’s have a look at the workout and diet secrets of Mark Wahlberg, which aided him to acquire ripped body.

Ten Small Meals

To bring alignment between his exercises and diet, Mark consumed ten small meals in a day. Although in the beginning, he banked on three meals and three snacks in a day, but he ended up feeling hungry with them. To speed up muscle building process in his body, he turned to ten to twelve meals from six meals. So many meals in a day might sound impossible to you, but the hunk actually ate those many meals. Not to mention, he had to wake up in between sleep hours to do that.

30/40/30 Nutrient Density

Mark made sure that he consumed clean and balanced diet to assist his body foster the muscle building process. While embracing 30/40/30 principle, he consumed thirty percent carbs, forty percent proteins, and thirty percent healthy fats. He also paid attention to his pre and post workout snacks. While among pre workout snacks, he mostly relied on shakes, his post workout snacks were like raspberries, bananas, strawberries, protein bars, etc.

Five Day Gym Workouts

Since Mark was to grow his body up to the level of his co-star, Dwayne Johnson in the movie, he submitted himself to old ways of workouts. His day started very early i.e. 4:30 in the morning with nutrient-laden pre-workout igniters. His personal trainer, Brian Nguyen who refers Mark as an athletic person exclusively designed his workouts to bestow him incredible results. His workouts primarily included core exercises and strength training. Rather than executing intense cardio workouts, he switched to high intensity weight lifting. Apart from that, right from power plate to resistance band, to boxing bag, there was no such exercise which he didn’t perform to get chiseled body. To keep up his pace and zeal in workouts, he swapped conventional cardio workouts such as running on elliptical, treadmill etc. with playing basket ball, rope jumping, or any other exhilarating activity.

Mark Wahlberg showing chiseled shirtless body

Variation in Workouts

It’s not that Mark blindly abides by same exercises. His workouts in fact vary with his fitness objective. For example, to shed thirty pounds for his 2013 movie, “2 Guns”, he heavily relied on basketball. Not only does altering his workouts for diverse roles in the movies render him desired outcomes, they also keep him from weight loss plateau. For the movie, “Pain and Gain” his workout regime was allocated on the basis of his body parts.

Day One – Legs, Back, and Biceps

  • Dumbbell Lunge – 4 sets, 8-12 reps
  • Leg Curls – 4 sets, 8-12 reps
  • Squats – 4 sets, 8-12 reps
  • Bent Over Row – 4 sets, 8-12 reps
  • Pull ups – 4 sets, 8-12 reps
  • Barbell Curl – 4 sets, 8-12 reps

Day 2 – Chest, Shoulders, and Triceps

  • Bench Press – 4 sets, 8-12 reps
  • Incline Dumbbell Bench Press – 4 sets, 8-12 reps
  • Skullcrushers – 4 sets, 8-12 reps
  • Cable Tricep Extension – 4 sets, 8-12 reps
  • Seated Arnold Press – 4 sets, 8-12 reps
  • Cable Crossovers – 4 sets, 8-12 reps
  • Push ups – 3 sets, as many as you can do

While giving himself rest for two days, he repeated the workouts of day 1 and day 2. Strength training which was targeted to sculpt his arms was allocated on the basis of intensity of weights. He gradually switched from low to high weights during his workout session. For example, he began with 20 kg weight, then turned to 25 kg, and then to 30 kg by lowering the reps with the increase in weights.

Arm Workouts

  • Seated bicep curls
  • Barbell Curls
  • Dumbbell Curls
  • Machine Bicep Curls
  • EZ Bar Curls
  • Preacher Curls


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