Mark Wahlberg Workout Routine – In this article we will discuss in detail the secret behind Mark Wahlberg’s toned and ripped physique. Also, we will see what diet he prefers to stay in shape.
Current Stats
- Height – 5’8″ (172 cm)
- Weight – 185 lbs (84 kg)
- Birthday – June 5, 1971 (age 49 years)
- Birthplace – Boston, USA
Mark Wahlberg is one of the fittest and muscular actors in Hollywood. The amazing thing is that he has always remained like this, even before becoming one of the highest-paid actors in Hollywood.
Some of his popular film roles revealed his fitness levels onscreen. These films include Pain and Gain, The Fighter, Shooter, Lone Survivor, Mile 22, and more.
So, let’s take a look at his fitness secrets:
Mark Wahlberg Workout Routine Principles
Wahlberg has a fitness trainer Brian Nguyen. He has been following the instructions of Brian for the last 13 years.
The good thing is that Brian’s training has helped him to stay in shape for such a long time. All his workout efforts are giving amazing bodybuilding and fitness results.
In addition to exercise, Mark also maintains a strict diet routine. He prefers eating snacks and smaller meals after every 2 or 3 hours during the day.
Mark Wahlberg Workout Routine
Mark starts his day very early and exercises diligently twice during the day. He usually wakes up at 2:30 a.m. so he enters the gym for his morning workout routine even before 4:00 a.m.
His workout session lasts for almost one and a half hours. This session includes different types of weight training exercises.
Also, Wahlberg goes for a cryotherapy session after his workout so that all his muscles can get repaired. This reduces any inflammation and pain in his muscles. In addition, it promotes better sleep. Also, check out the Ryan Reynolds workout routine.
Here is the Mark Wahlberg workout routine in detail:
Monday
Mark performs a total of 19 exercises on Monday:
Morning – Arms, and Chest
- Dumbbell Chest Fly (8-12 reps) – 4 sets and 45 secs rest
- Decline Bench Press (8-12 reps) – 4 sets and no rest
- Lateral Shoulder Raises (8-12 reps) – 4 sets and 45 secs rest
- Dumbbell Front Shoulder Raises (8-12 reps) – 4 sets and 45 secs rest
- Flat Bench Press (8-12 reps) – 4 sets and no rest
- Parallel Bar Dips (8-12 reps) – 4 sets and no rest
- Incline Bench Press (8-12 reps) – 4 sets and no rest
- Tricep Cable Pressdown (8-12 reps) – 4 sets and 45 secs rest
- Seated Barbell Shoulder Press (8-12 reps) – 4 sets and no rest
- Single-Arm Overhead Triceps Extension (8-12 reps) – 4 sets and 45 secs rest
- Barbell Lying Triceps Extension (8-12 reps) – 4 sets and no rest
- Standing Alternate Dumbbell Shoulder Press (8-12 reps) – 4 sets and 45 secs rest
Afternoon – Stretching, Cardio, and Abs
For the rest of the exercises of the day, he performs them in the afternoon. He follows 2 circuits (15 reps) for each exercise.
- Stretching – Valslides, Foam Roller, and Bands
- Curl Ups #1
- Side Crunches (on both sides)
- Hip Ups
- Medicine Ball Side Twists
- Bicycle Crunches
- Cardio on Treadmill (30 minutes)
Tuesday
On Tuesday, Wahlberg uses all his energy for working out his back and leg muscles. He performs 20 different types of exercises during this routine:
Morning – Back, and Legs
- Split Squats (8-12 reps) – 4 sets and 45 secs rest
- Front Squats (8-12 reps) – 4 sets and no rest
- Jump Squats (8-12 reps) – 4 sets and 45 secs rest
- Walking Lunges (8-12 reps) – 4 sets and no rest
- Barbell Deadlift (8-12 reps) – 4 sets and no rest
- Dumbbell Rows (8-12 reps) – 4 sets and 45 secs rest
- Calf Raises (8-12 reps) – 4 sets and 45 secs rest
- Alternating Hamstring Curls (8-12 reps) – 4 sets and 45 secs rest
- Pull-Ups (8-12 reps) – 4 sets and no rest
- Seated Cable Rows (8-12 reps) – 4 sets and 45 secs rest
- Leg Press (8-12 reps) – 4 sets and no rest
- Lat Pulldown (8-12 reps) – 4 sets and no rest
Afternoon – Stretching, Cardio, and Biceps
In the afternoon, he continues with his workout routine for the day. He uses different weights for each set.
A total of 3 sets are done. For the first set, he uses 45 lbs (10 reps), then for the second set, Mark uses 55 lbs (8 reps), and finally, for the third set, he uses 65 lbs (6 reps).
- Stretching – TRX exercises, Foam rollers, and Bands
- Biceps Barbell Curls
- EZ Curl Bar
- Preacher Curls
- Seated Dumbbell Biceps Curls
- Biceps Curls Machine
- Standing Dumbbell Biceps Curls
- Cardio on Treadmill (30 minutes)
Wednesday – Rest
After training continuously for 2 days, Mark prefers taking a day off from exercise. He rests on Wednesday so that his body can recover and he can feel more energetic.
Thursday
On Thursday, Wahlberg targets working out his entire body with 19 types of exercises throughout the day. He takes 90 secs rest between sets.
Morning – Full Body Workout
- Barbell Clean and Press – 4 sets, 8 reps
- Dumbbell Push Press – 4 sets, 8 reps
- Power Clean – 4 sets, 8 reps
- Hang Snatch – 4 sets, 8 reps
- Barbell Deadlift – 4 sets, 8 reps
- Barbell Split Squat – 4 sets, 8 reps
- Inverted Rows – 4 sets, 8 reps
- Barbell Deadlift – 4 sets, 8 reps
- Barbell Bench Press – 4 sets, 8 reps
While doing these next set of exercises, Mark prefers taking 60 secs of rest between each set.
- Seated Dumbbell Side Lateral Raises – 3 sets, 6 reps
- Biceps Cable Curls – 3 sets, 6 reps
- Leg Press – 3 sets, 6 reps
- Triceps Pushdown – 3 sets, 6 reps
- Seated Chest Press – 3 sets, 6 reps
Afternoon – Stretching, Cardio, and Abs
- Bicycle Crunches – 3 sets, 15 reps
- Side Crunches – 3 sets, 15 reps
- Curl-Ups – 3 sets, 15 reps
- Hip Ups – 3 sets, 15 reps
Friday – Twists using Medicine Ball
Mark Wahlberg uses a medicine ball to do twists on Friday. In total, he does 20 exercises:
Morning – Chest, Biceps, and Arms
- Incline Bench Press (8-12 reps) – 4 sets and no rest
- Decline Bench Press (8-12 reps) – 4 sets and no rest
- Dumbbell Front Shoulder Raises (8-12 reps) – 4 sets and 45 secs rest
- Dumbbell Lateral Shoulder Raises (8-12 reps) – 4 sets and 45 secs rest
- Barbell Seated Military Press (8-12 reps) – 4 sets and no rest
- Dumbbell Chest Flys (8-12 reps) – 4 sets and 45 secs rest
- Barbell Lying Triceps Extension (8-12 reps) – 4 sets and no rest
- Flat Bench Press (8-12 reps) – 4 sets and no rest
- Cable Triceps Pushdown (8-12 reps) – 4 sets and 45 secs rest
- Standing Dumbbell Alternating Shoulder Press (8-12 reps) – 4 sets and 45 secs rest
- Single-Arm Overhead Triceps Extension (8-12 reps) – 4 sets and 45 secs rest
- Parallel Bar Dips (8-12 reps) – 4 sets and no rest
Afternoon – Stretching, Cardio, and Biceps
This time also, he follows a similar routine like Tuesday.
A total of 3 sets are done. For the first set, he uses 45 lbs (10 reps), then for the second set, Mark uses 55 lbs (8 reps), and finally, for the third set, he uses 65 lbs (6 reps).
- Stretching – TRX exercises, Foam Roller, and Bands
- EZ Bar Curl
- Biceps Curl Machine
- Dumbbell Biceps Curl
- Dumbbell Preacher Curl
- Biceps Barbell Curl
- Seated Dumbbell Curl
- Cardio on Treadmill (30 minutes)
Saturday
On Saturday, Mark does 19 types of exercises.
Morning – Abs, Back, and Legs
- Split Squats (8-12 reps) – 4 sets and 45 secs rest
- Jump Squats (8-12 reps) – 4 sets and 45 secs rest
- Front Squats (8-12 reps) – 4 sets and no rest
- Barbell Deadlift (8-12 reps) – 4 sets and no rest
- Calf Raises (8-12 reps) – 4 sets and 45 secs rest
- Walking Lunges (8-12 reps) – 4 sets and no rest
- Lat Pulldowns (8-12 reps) – 4 sets and no rest
- Alternating Leg Curl (8-12 reps) – 4 sets and 45 secs rest
- Leg Press (8-12 reps) – 4 sets and no rest
- Seated Pulley Rows (8-12 reps) – 4 sets and 45 secs rest
- Pull-ups (8-12 reps) – 4 sets and no rest
- Dumbbell Rows (8-12 reps) – 4 sets and no rest
Afternoon – Stretching, Cardio, and Abs
- Stretching – Valslides, Foam Roller, and Bands
- Side Crunches – 2 sets, 15 reps
- Bicycle Crunches – 3 sets, 15 reps
- Hip ups – 3 sets, 15 reps
- Twists with Medicine Ball – 2 sets, 15 reps
- Curl-ups – 2 sets, 15 reps
- Cardio on Treadmill (30 minutes)
Sunday – Rest
Wahlberg follows a very strict workout routine throughout the week, so taking a day off for rest is essential.
Therefore, on Sunday, Mark does not exercise at all. He rests so that his body can recover.
When you do strenuous exercise and training, your muscles become susceptible to injuries. In this situation, if you do not rest then you can harm your joints, muscles, and overall body.
Mark Wahlberg Diet Routine
Similar to the workout routine, Wahlberg follows a strict diet routine. He starts his day early by walking up at 2:30 a.m. in the morning, and obviously if he wakes up early, he sleeps early too. He goes to bed at around 7:30 p.m. in the evening.
Throughout the day, he keeps eating his meals at regular intervals. Let’s see his diet chart…
First Meal – 3:15 a.m.
- Steel-cut oats
- Peanut butter
- Eggs
- Blueberries
Second Meal – 5:30 a.m.
- Protein Shake
- Turkey burgers (2 or 3)
- Sweet Potato (5 pieces)
Third Meal – 8:00 a.m.
- Turkey meatballs (10)
Fourth Meal – 10:30 a.m.
- Hard-boiled eggs (2)
- Grilled chicken salad
- Tomato
- Lettuce
- Avocado
- Cucumber
- Olive
Fifth Meal – 1:00 p.m.
- New York strip steak with green peppers
Sixth Meal – 3:30 p.m.
- Grilled chicken with bok choy
Seventh Meal (Dinner time) – 5:30 p.m
- Fish with veggies
Supplements
Using supplements is not uncommon especially among people who believe in natural bodybuilding. It actually helps in boosting strength and stamina so that your energy levels do not deplete while you exercise.
In the case of Mark, we think that he might be using these types of supplements to improve his muscle gains:
- Multivitamin
- BCAA’s
- Protein Shake
Mark Wahlberg Workout Routine – Conclusion
It is not easy to follow such a strict workout routine but if you are focused and determined then nothing is difficult.
If you also wish to have amazing bodybuilding results then consistency is extremely important. You should set your own fitness goals and work hard to achieve them.
Top Legal Steroid Alternatives
Testosterone is essential if you want to build muscles. If you have low testosterone levels then no matter how much you train, your workout efforts will all go in vain. So, it is important to increase your T-levels.
The number one supplement that boosts your testosterone levels naturally is Testo Prime. It is clinically tested and 100% legal for use. In addition, it does not cause any side effects.
Dianabol Alternative
Many bodybuilders and fitness enthusiasts start taking steroids to gain massive gains but we do not advise it. Steroids cause serious side effects and health problems.
However, there are many different types of steroid alternatives available in the market these days, so you can choose from them.
The number one and the most popular steroid alternative is Crazybulk D-bal. It is 100% legal and free from any harsh and nasty chemicals.
Crazybulk D-bal is made from only natural ingredients and it is even suitable for vegetarians and vegans. It gives the same bodybuilding results as the steroid Dianabol.
The good thing is that D-Bal does not give side effects. This is the reason why it has been one of the best bodybuilding supplements for the last 7 years.
References:
Images were taken from Mark Wahlberg Instagram