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 are 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 recovers 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