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Mark Wahlberg Workout Routine

Mark Wahlberg's Workout Routine and Diet

I bet we all know that Mark Wahlberg has been fit and muscular all through his life: From his younger days when he was Marky Mark, the rapper and continuing to thrive up till now when he became one of the highest-paid actors in Hollywood.

He has played different roles in films including The Fighter, Pain and Gain, Lone Survivor, Shooter, and Mile 22 that required him to be fit and ripped.

Within this article, we’ll discuss Mark Wahlberg’s workout routine, diet, and supplements.

 

Current Stats

Height: 5’ 8

Weight: Around 185 lbs

Age: 48 years old

Birthday: 5th of June, 1971

Birthplace: Dorchester, Boston, Massachusetts

Accolades: BAFTA Awards Winner, 2007

 

Workout Principles

Wahlberg is a high-performance guy who is committed to reaching his fitness goals. He has been training under Brian Nguyen for over 13 years to get in shape for some of his most demanding roles.

He also eats smaller meals every 2-3 hours throughout the day.

 

Mark Wahlberg’s Workout Routine

Wahlberg wakes up at 2:30 in the morning for a tough workout session that starts before the 4’o clock in the gym. The session lasts for one and a half hours during which he focuses on weight training, including overhead presses, vertical presses, and reverse lunges.

To recover from muscle soreness and inflammation, Wahlberg gets a post-workout cryotherapy session, which he feels reduces pain and improves sleep.

Here is Mark Wahlberg’s workout routine:

 

Monday: Chest and Arms (Morning)

Within this routine, Wahlberg performs 19 exercises.

Here’s Mark Wahlberg’s chest and arms routine: 

Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.

1. Flat Bench Press (rest: none)

2. Dumbbell Chest Flys (rest: 45 secs)

3. Incline Bench Press (rest: none)

4. Front Shoulder Raises (rest: 45 secs)

5. Decline Bench Press (rest: none)

6. Side Shoulder Raises (rest: 45 secs)

7. Seated Shoulder Military Press (rest: none)

8. Alternating Standing Shoulder Press (rest: 45 secs)

9. Parallel Bar Dips (rest: none)

10. Cable Triceps Pressdown (rest: 45 secs)

11. Lying Barbell Triceps Extension (rest: none)

12. Single-Arm Overhand Triceps Extension (rest: 45 secs)

 

Abs, Cardio, and Stretching (Afternoon)

He performs the following for 2-3 circuits with 15 repetitions per exercise.

13. Stretching, Bands, Val Slides, and Foam Roller

14. Curl-Ups1

15. Bicycle Crunches

16. Side Crunches

17. Hip Ups

18. Medicine Ball Twists

19. Elliptical or Treadmill for 30 minutes

 

Tuesday: Legs and Back (Morning)

On Tuesday, Wahlberg targets his legs and back. There are 20 different exercises within his legs and back routine.

Here’s Mark Wahlberg’s legs and back routine: 

The following exercises are performed for 4 sets, each with 8-12 repetitions.

1. Front Squats (rest: none)

2. Split Squats (rest: 45 secs)

3. Leg Press (rest: none)

4. Jump Squats (rest: 45 secs)

5. Walking Lunges (rest: none)

6. Calf Raises (rest: 45 secs)

7. Barbell Deadlift (rest: none)

8. Alternating Leg Curls (rest: 45 secs)

9. Pull-ups (rest: none)

10. Dumbbell Rows (rest: 45 secs)

11. Lat Pull Downs (rest: none)

12. Seated Pulley Rows (rest: 45 secs)

 

Stretching, Biceps, and Cardio (Afternoon)

The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.

13. Stretching, Bands, TRX work, and Foam Roller

14. Seated Bicep Curl

15. Dumbbell Bicep Curl

16. Barbell Bicep Curls

17. EZ Bar Curl

18. Preacher Curl

19. Machine Bicep Curl

20. Elliptical or Treadmill for 30 minutes

 

Wednesday: Rest

On Wednesday, Wahlberg takes some rest.

 

Thursday: Full Body Workout (Morning)

On Thursday, Mark hits his full body for 19 exercises. Each exercise is performed for 4 sets and 8 reps.

Here’s Mark Wahlberg’s full body routine: 

Each circuit is performed for 4 rounds and 8 reps, resting 90 seconds after a circuit.

Circuit 1

1. Power Clean

2. Barbell Deadlift

3. Clean and Press

4. Push Press

5. Hang Snatch

Circuit 2

6. Barbell Bench Press

7. Split Squat

8. Inverted Row

9. Barbell Deadlift

Each of the following is performed for 2-3 sets, 6-8 repetitions, and resting 60 seconds after each one of them.

10. Seated Chest Press

11. Cable Bicep Curls

12. Leg Press

13. Seated Side Lateral Raise

14. Triceps Pushdown

15. Abs, Cardio, and Stretching (Afternoon)

He performs the following for 2-3 circuits with 15 repetitions per exercise.

16. Curl-Ups

17. Bicycle Crunches

18. Side Crunches

19. Hip Ups

 

20. Friday: Medicine Ball Twists

On Friday, Mark hits a medicine ball twists routine by doing 21 different exercises.

Here’s Mark Wahlberg’s medicine ball twists routine: 

Friday: Arms, Chest, and Biceps (Morning)

Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.

1. Flat Bench Press (rest: none)

2. Dumbbell Chest Flys (rest: 45 secs)

3. Incline Bench Press (rest: none)

4. Front Shoulder Raises (rest: 45 secs)

5. Decline Bench Press (rest: none)

6. Side Shoulder Raises (rest: 45 secs)

7. Seated Shoulder Military Press (rest: none)

8. Alternating Standing Shoulder Press (rest: 45 secs)

9. Parallel Bar Dips (rest: none)

10. Cable Triceps Pressdown (rest: 45 secs)

11. Lying Barbell Triceps Extension (rest: none)

12. Single-Arm Overhand Triceps Extension (rest: 45 secs)

13. Stretching, Biceps, and Cardio (Afternoon)

The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.

14. Stretching, Bands, TRX work, and Foam Roller

15. Seated Bicep Curl

16. Dumbbell Bicep Curl

17. Barbell Bicep Curls

18. EZ Bar Curl

19. Preacher Curl

20. Machine Bicep Curl

21. Elliptical or Treadmill for 30 minutes

 

Saturday: Back, Abs, and Legs (Morning)

Within this routine, Mark performs 19 exercises, but for a total of 4 sets and 8-12 reps.

Here’s Mark Wahlberg’s back, abs and legs routine: 

These exercises are performed for 4 sets, each with 8-12 repetitions.

1. Front Squats (rest: none)

2. Split Squats (rest: 45 secs)

3. Leg Press (rest: none)

4. Jump Squats (rest: 45 secs)

5. Walking Lunges (rest: none)

6. Calf Raises (rest: 45 secs)

7. Barbell Deadlift (rest: none)

8. Alternating Leg Curls (rest: 45 secs)

9. Pull-ups (rest: none)

10. Dumbbell Rows (rest: 45 secs)

11. Lat Pull Downs (rest: none)

12. Seated Pulley Rows (rest: 45 secs)

 

Abs, Cardio, and Stretching (Afternoon)

He performs the following for 2-3 circuits with 15 repetitions per exercise.

13. Stretching, Bands, Val Slides, and Foam Roller

14. Curl-Ups

15. Bicycle Crunches

16. Side Crunches

17. Hip Ups

18. Medicine Ball Twists

19. Elliptical or Treadmill for 30 minutes

 

Sunday: Rest

On Sunday, Mark Wahlberg rests and recover his body.

 

Mark Wahlberg’s Diet

After waking up at 2:30 in the morning, he eats his breakfast at 3:15 a.m. along with the pre-workout meal. He takes his post-workout meal at 5:30 a.m. after training for one-and-half-an-hour.

Here is Mark Wahlberg’s diet:

Meal 1:

  • Steel oats
  • Blueberries
  • Peanut butter
  • Eggs

Meal 2:

  • Performance Inspired Nutrition Vanilla protein shake
  • 5 pcs sweet potato
  • 3 turkey burgers

Meal 3:

  • Ten turkey meatballs

Meal 4:

  • Grilled chicken salad
  • 2 hard-boiled eggs
  • Avocado
  • Olive
  • Cucumber
  • Lettuce
  • Tomato

Meal 5:

  • New York steak
  • Green peppers

Meal 6:

  • Grilled chicken
  • Bok choy

 

Supplements

Mark Wahlberg uses the following supplements to help fuel his gains:

  • BCAA’s
  • Multivitamin
  • Protein Shakes

 

Summary

Mark Wahlberg has one of the best bodies in Hollywood. He has a great workout routine and therefore, it is no surprise that he spends hours in the gym for training and getting in shape.

What do you think about Mark Wahlberg’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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