From Troubled Childhood to One of the Most Aesthetic & Successful Hollywood Actor
If you’re a fan of Mark Wahlberg, or else you’ve watched any of his movies, then it’s sure you may have noticed he has been fit and muscular throughout his career like other super-fit Hollywood stars, The Rock.
From his good young days when he was famous as Marky Mark, the rapper,to where he becameone of the highest-paid Hollywood actors,he had given his best shots for making his aesthetic physique.
Mark Wahlberg Had Troubled Youth, but His Brother Helped Him Pulling Away From the Scene
From Pain and Gain, The Fighter, Shooter, Lone Survivor to Mile 22, he made his body fit and ripped as and when required for the movies.
Nonetheless, if you’re thinking about how’s the Mark Wahlberg workouts, then keep reading. Here, we’re going to discuss the same.
Mark Wahlberg’s Training Split
Mark Wahlberg’s workout plan is not for any beginners. Like an athlete, Mark follows AM/PM workout routine. Once he trains in the early morning, and second workout session is in the afternoon. Though, according to his movie role, he does change his workout routine. And, one such typical training split of Mark is as follows:
- Day 1 – Monday: (Morning): Chest, Shoulders& Arms &(Afternoon): Abs, Cardio & Stretching
- Day 2 – Tuesday: (Morning): Legs & Back & (Afternoon): Stretching, Biceps & Cardio
- Day 3 – Wednesday: Rest Day
- Day 4 – Thursday: (Morning): Full Body Workout & (Afternoon): Abs
- Day 5 – Friday: (Morning): Arms, Chest &Arms& (Afternoon): Stretching, Biceps & Cardio
- Day 6 – Saturday: (Morning): Back, Abs & legs & (Afternoon): Abs, Cardio & Stretching)
- Day 7 – Sunday: Rest Day
Here below is Mark Wahlberg’s training routine:
Mark Wahlberg’s Workout Routine
Day 1 – Monday: Morning – Chest, Shoulders& Arms
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press – Flat | 4 | 8 – 12 |
| DB Flys | 4 | 8 – 12 |
| Bench Press – Incline | 4 | 8 – 12 |
| Front Lateral Raises | 4 | 8 – 12 |
| Decline Bench Press | 4 | 8 – 12 |
| Side Lateral Raises | 4 | 8 – 12 |
| Military Press – Seated | 4 | 8 – 12 |
| Alternate Shoulder Press – Standing | 4 | 8 – 12 |
| Parallel Bar Dips | 4 | 8 – 12 |
| Triceps Press downs – Cable | 4 | 8 – 12 |
| BB Triceps Extensions – Lying | 4 | 8 – 12 |
| 1 – Arm Overhead Triceps Extensions | 4 | 8 – 12 |
Afternoon – Abs, Cardio & Stretching
Circuit: Perform 2 – 3 Rounds withoutbreak W/ 15 Reps
| Exercise | Sets | Reps |
|---|---|---|
| Stretching, Bands, Val Sides & Foam Roller | – | – |
| Curl – Ups | – | 15 |
| Bicycle – Crunches | – | 15 |
| Side – Crunches | – | 15 |
| Hip – Ups | – | 15 |
| Twists (Medicine Ball) | – | 15 |
| Treadmill or Elliptical | – | 30 Min |
Day 2 – Tuesday:
Morning – Legs & Back
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 4 | 8 – 12 |
| Split Squats | 4 | 8 – 12 |
| Leg Press | 4 | 8 – 12 |
| Jump Squats | 4 | 8 – 12 |
| Walking Lunges | 4 | 8 – 12 |
| Calf Raises | 4 | 8 – 12 |
| BB Deadlift | 4 | 8 – 12 |
| Leg Curls – Single Leg | 4 | 8 – 12 |
| Pull-Ups | 4 | 8 – 12 |
| 1 – Arm DB Rowing | 4 | 8 – 12 |
| Lat Pulldowns | 4 | 8 – 12 |
| Seated Cable Rowing | 4 | 8 – 12 |
Afternoon – Stretching, Biceps & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Stretching, TRX Workout, Bands, & Foam Roller | – | – |
| Bicep Curls – Seated | 3 | 10 – 8 |
| DB Biceps Curls | 3 | 10 – 8 |
| BB Biceps Curls | 3 | 10 – 8 |
| EZ Bar Curls | 3 | 10 – 8 |
| Preacher Curls | 3 | 10 – 8 |
| Bicep Curls – Machine | 3 | 10 – 8 |
| Treadmill or Elliptical | – | 30 Min |
Day 3 – Wednesday: Rest Day
Day 4 – Thursday Morning – Full Body Workout
Circuit – 1: Perform 4 Rounds
| Exercise | Reps |
|---|---|
| Power Clean | 8 |
| BB Deadlift | 8 |
| Clean & Press | 8 |
| Push Press | 8 |
| Hang Snatch | 8 |
Circuit – 2: Perform 4 Rounds
| Exercise | Reps |
|---|---|
| BB Bench Press | 8 |
| Split Squats | 8 |
| Inverted Rowing | 8 |
| BB Deadlift | 8 |
| Exercise | Sets | Reps |
|---|---|---|
| Chest Press – Seated | 2 – 3 | 6 – 8 |
| Bicep Curls W/ Cable | 2 – 3 | 6 – 8 |
| Leg Press | 2 – 3 | 6 – 8 |
| Side Lateral Raises – Seated | 2 – 3 | 6 – 8 |
| Triceps Pushdowns | 2 – 3 | 6 – 8 |
Afternoon – Abs
Perform Circuit of 2 – 3 Rounds
| Exercise | Reps |
|---|---|
| Curl – Ups | 15 |
| Bicycle Crunches | 15 |
| Side Crunches | 15 |
| Hip – Ups | 15 |
Day 5 – Friday: Morning – Arms, Chest &Arms
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press – Flat | 4 | 8 – 12 |
| DB Chest Flys | 4 | 8 – 12 |
| Bench Press – Incline | 4 | 8 – 12 |
| Front Lateral Raises | 4 | 8 – 12 |
| BB Bench Press – Decline | 4 | 8 – 12 |
| Side Lateral Raises | 4 | 8 – 12 |
| Seated Military Press | 4 | 8 – 12 |
| Alternate Shoulder Press – Standing | 4 | 8 – 12 |
| Parallel Bar Dips | 4 | 8 – 12 |
| Triceps Press downs – Cable | 4 | 8 – 12 |
| BB Triceps Extensions – Lying | 4 | 8 – 12 |
| 1 – Arm DB Overhead Triceps Extensions | 4 | 8 – 12 |
Afternoon – Stretching, Biceps & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Stretching, TRX work, Bands & Foam Roller | – | – |
| Seated Biceps Curls | 3 | 10, 8, 6 |
| DB Biceps Curls | 3 | 10, 8, 6 |
| BB Biceps Curls | 3 | 10, 8, 6 |
| EZ Bar Curls | 3 | 10, 8, 6 |
| Preacher Curls | 3 | 10, 8, 6 |
| Machine Curls | 3 | 10, 8, 6 |
| Treadmill or Elliptical | – | 30 Min |
Day 6 – Saturday: Rest Day – Morning – Back, Abs & Legs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 4 | 8 – 12 |
| Split Squats | 4 | 8 – 12 |
| Leg Press | 4 | 8 – 12 |
| Jump Squats | 4 | 8 – 12 |
| Walking Lunges | 4 | 8 – 12 |
| Calf Raises | 4 | 8 – 12 |
| BB Deadlift | 4 | 8 – 12 |
| Leg Curls – Single Leg | 4 | 8 – 12 |
| Pull-Ups | 4 | 8 – 12 |
| DB Rowing | 4 | 8 – 12 |
| Lat Pull Downs | 4 | 8 – 12 |
| Pulley Rowing – Seated | 4 | 8 – 12 |
Afternoon – Abs, Cardio & Stretching
Circuits: Perform 2 – 3 Times
| Exercise | Reps |
|---|---|
| Stretching, Val Sides, Bands & Foam Roller | – |
| Curl – Ups | 15 |
| Bicycle – Crunches | 15 |
| Side – Crunches | 15 |
| Hip – Ups | 15 |
| Twists (Medicine Ball) | 15 |
| Treadmill or Elliptical | 30 Min |
Day 7 – Sunday: Rest Day
Mark Wahlberg Diet Plan – What He Eats in a Day
Meal 1
- Steel Oats
- Blueberries
- Eggs
- Peanut Butter
Meal 2
- Protein Shake
- Sweet Potato – 5 Pieces
- Turkey Burgers – 3
Meal 3
- Turkey Meatballs – 10
Meal 4
- Chicken Salad (Grilled)
- Hard-Boiled Eggs – 2
- Olive
- Avocado
- Lettuce
- Cucumber
- Tomato
Meal 5
- Green Papers
- New York Steak
Meal 6
- Bok Choy
- Grilled Chicken
Supplements
- Multi-Vitamin
- Protein Shakes
- BCAAs
Mark Wahlberg Daily Routine
Below is Mark Wahlberg’s daily routine that he shared on the Instagram story:
- 2:30 AM – Wake Up
- 2:45 AM – Prayer
- 3:15 AM – Breakfast
- 3:40 AM – 05:15 AM – Workout
- 5:30 AM – Post Workout Meal
- 6:00 AM – Shower
- 730 AM – Golf
- 8:00 AM – Snack
- 9:30 AM – Cryo Chamber (Recovery)
- 10:30 AM – Snack
- 11:00 AM – Family Time / Meetings / Work Calls
- 1:00 PM – Lunch
- 2:00 PM – Meetings / Work Calls
- 3:00 PM – Pick Up Kids At School
- 3:30 PM – Snack
- 4: 00 PM – 2nd Workout
- 5:00 PM – Shower
- 5:30 PM – Dinner / Family Time
- 7:30 PM – Bed Time
Mark Wahlberg’s Filmography
Here below are the movies in which Mark worked:
Movies
- Uncharted – 2022(Post – Production)
- Infinite – 2021 (Post – Production)
- Joe Bell – Released in 2020
- Scoob! – Released in 2020
- Spenser Confidential – Released in 2020
- Instant Family – Released in 2018
- Mile 22 – Released in 2018
- All the Money in the World – Released in 2017
- Daddy’s Home 2 – Released in 2017
- Transformers: The Last Knight – Released in 2017
- Patriots Day – Released in 2016
- Deepwater Horizon – Released in 2016
- Daddy’s Home – Released in 2015
- Ted 2 – Released in 2015
- Entourage – Released in 2015
- Mojave – Released in 2015
- The Gambler – Released in 2014
- Transformers: Age of Extinction – Released in 2014
- Lone Survivor – Released in 2013
- 2 Guns – Released in 2013
- Pain & Gain – Released in 2013
- Broken City – Released in 2013
- Ted – Released in 2012
- Contraband – Released in 2012
- The Fighter – Released in 2010
- The Other Guys – Released in 2010
- Date Night – Released in 2010
- The Lovely Bones – Released in 2009
- Max Payne – Released in 2008
- The Happening – Released in 2008
- We Own the Night – Released in 2007
- Shooter – Released in 2007
- The Departed – Released in 2006
- Invincible – Released in 2006
- Four Brothers – Released in 2005
- I Heart Huckabees – Released in 2004
- Juvies – Released in 2004
- Overnight – Released in 2003
- The Italian Job – Released in 2003
- The Truth About Charlie – Released in 2002
- Rock Star – Released in 2001
- Planet of the Apes – Released in 2001
- The Perfect Storm – Released in 2000
- The Yards – Released in 2000
- Three Kings – Released in 1999
- The Corruptor – Released in 1999
- The Big Hit – Released in 1998
- Boogie Nights – Released in 1997
- Traveler – Released in 1997
- Fear – Released in 1996
- The Basketball Diaries – Released in 1995
- Renaissance Man – Released in 1994
Wrapping Up
Without a doubt, he has one of the best bodies in the Hollywood industry. So, it’s evident that Mark Wahlberg’s workout routines are tailored adequately according to his goal. It shouldn’t come as a surprise that he’s into the proper workout fora long time, and he’s dedicated to it. Lastly, if you’re a beginner, it’s recommended to follow any other workout routine instead of going with Mark’s workout routine that can prove overwhelming.
