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Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 WeeksMark Wahlberg Workout
& Diet 40 Pounds of Muscle 7 Weeks
page 1, page 2....


Page 2 of post...
I’d wake up at 4:30 every morning, have a pre-workout igniter, and then hit the weights heavy, depending
on the day and the routine for the day. But it always involved heavy lifting, and mostly just weights.

P.M workout: Biceps, Stretching, and Cardio

Mark Wahlberg does a lot of biceps curl variations. The Mark Wahlberg workout starts with 10 reps, then
goes to 8 reps, then 6 reps. He tried to add weight each time, making this the opposite of a drop set. Mark
Wahlberg would also work with the TRX system in the afternoons.

Mark Wahlberg gave the example that at one point he was using the following for seated bicep curls:

1 sets of 10 at 45 lbs. (20 kg)
1 set of 8 at 55 lbs (25 kg)
1 set of 6 at 65 lbs. (30 kg)
Warmup: Stretching, Foam Roller, Bands and TRX work
Seated Bicep Curl
Dumbbell Bicep Curl
Barbell Bicep Curls
EZ Bar Curl
Preacher Curl
Machine Bicep Curl
Cardio: Treadmill  or Elliptical for 30 mins

Asked about his lower body routine, Mark Wahlberg says:

Jump squats, split squats, I do a lot of front loaded squats, also a lot of lunges. I’ll tell you what. Do 30
seconds on the TRX, get bands, elevate with one leg in the air, then try to do a jump squat and lunge for 30
seconds straight. Intense squats and lunges.

Mark Wahlberg Workout Wednesday Routine – Rest
The Mark Wahlberg workout rests on Wednesdays and Sundays. He likes to call Wednesdays “Family Time.”

Rest
On days that he does lift, the typical Mark Wahlberg workouts lasts 60 to 90 minutes. Wahlberg always starts
with a quick warm up. Then, he gets into the heavier part of the routine. Mark Wahlberg wanted to be
bigger for Pain & Gain. But, he says:

I actually planned on getting bigger than I did. But, I was getting ready to film Broken City right before, and
the director wanted me to be thinner. I weighed 185-190 at the time, then lost weight for the role in Broken
City. I still got up to 212 by the end of filming for Pain & Gain.

Mark Wahlberg Workout Thursday Routine – Full Body Workout
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.

A.M workout: Full Body Workout


Do 4 rounds of each circuit. Do 8 reps of each exercise. The Thursday full body workout routine used 2
circuits, followed by some finishers. If you can do more than 8 reps, increase the weight to stay challenged.

Rest 90 secs after you have finished a circuit. Don’t rest in between exercises. Trainer Bryan Nguyen would
have Mark finish all 5 exercises in a circuit without resting. Then, he would have Mark Wahlberg rest 90
secs before starting the next set of that circuit.

Circuit 1

Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
Circuit 2

Split Squats
Barbell Bench Press
Barbell Deadlift
Inverted Row

Mark Wahlberg was asked about being busy, finding success, and deciding to continue doing movies:

There’s 2 kind of people in the world. The people that have success and get lazy. Failure’s not an option. I’
m the person that I am just hungry. I know that I have a lot more to accomplish. A lot more to achieve. I know
that with my story, and my experience, I have a lot to show people.

P.M workout: Abs, Stretching, and Cardio

For the abs routine, he would do 2-3 circuits of 15 reps per exercise:

Stretching, Foam Roller, Bands and Val Slides
Curl-Ups (McGill) (x 15)
Bicycle Crunches (x 15)
Side Crunches (x 15)
Hip-ups (x 15)
Medicine Ball Twists (x 15)
Cardio: Treadmill  or Elliptical for 30 mins

Mark Wahlberg has his own in-house gym. But when in South Florida, training for Pain & Gain, he had to use
the sports club. While there, he says the workout consisted of:

A lot of old-school stuff. I’d literally do a row of machines at the Sports Club. One set of every single
machine all the way down the row. I’d leave the hotel at 4:30 in the morning. Just as the nightclubs were
letting out on South Beach.

Mark Wahlberg Workout Friday Routine – Chest, Arms & Biceps
Wahlberg starts his Friday routine very early in the morning, with a heavy workout. Today, he focuses on
chest & arms. Then, he often takes a “growth nap,” before doing a biceps workout with light cardio in the
afternoon. Wahlberg says he is also a fan of the TRX machines, straps, and bands.

Asked about his favorite cardio routine, Mark Wahlberg says:

Playing basketball. Getting on the treadmill or elliptical gets pretty boring. So, anything I can do to make it a
little bit more fun. Playing basketball, jumping rope, sparring…

P.M workout: Biceps, Stretching, and Cardio

Mark Wahlberg does a lot of biceps curl variations. It starts with 10 reps, then goes to 8 reps, then 6 reps.
He tried to add weight each time, making this the opposite of a drop set.

Mark Wahlberg gave the example that at one point he was using the following for dumbbell bicep curls:

1 sets of 10 at 45 lbs. (20 kg)
1 set of 8 at 55 lbs (25 kg)
1 set of 6 at 65 lbs. (30 kg)
Stretching, Foam Roller, and TRX work
Seated Bicep Curl
Dumbbell Bicep Curl
Barbell Bicep Curls
EZ Bar Curl
Preacher Curl
Machine Bicep Curl
Cardio: Treadmill  or Elliptical for 30 mins

P.M workout: Abs, Stretching, and Cardio

For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

Stretching, Foam Roller, Bands and Val Slides
Curl-Ups (McGill) (x 15)
Bicycle Crunches (x 15)
Side Crunches (x 15)
Hip-ups (x 15)
Medicine Ball Twists (x 15)
Cardio: Treadmill or Elliptical for 30 mins
Wahlberg uses the afternoons to stretch, do light lifting, and try new things. Focused on safety, as he says:

I’m getting into the bands, power plate, and kaiser machines. Going in there and lifting heavy weight really
takes a toll on your joints and everything.

Mark Wahlberg Workout Routine Sources
Sources for the Mark Wahlberg Workout Routine for Pain & Gain include:

Interviews with Mark Wahlberg (@Mark_Wahlberg) (@MarkedNutrition)
Interview with Michael De Medeiros on Livestream while promoting Marked Nutrition.
Magazine Interviews in Men’s Fitness, Men’s Health, and Bodybuilding.
Remember, Sunday for the Mark Wahlberg workout routine = “Rest & Recovery & Family.”

Mark Wahlberg The Fighter Workout
The Mark Wahlberg The Fighter workout incorporated boxing, jump rope, and power plate exercises. Here’s
a video showing Mark Wahlberg in action training for The Fighter.

The Fighter workout included:

1.8 mile run in the morning
2.15 rounds of boxing in the ring
3.weightlifting, power plates, jump squats and jump rope
READ MORE OUTSIDE LINK... http://www.popworkouts.com/mark-wahlberg-workout-
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