Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks

Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks

The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. He had to lift very heavy to gain 40 pounds of muscle in 7 weeks. For Pain & Gain, he used a 3 day workout split. Mark’s diet consists of eating all day long. He says he ate 10-12 times a day to gain weight for Pain & Gain.

mark wahlberg workout showing off biceps

Mark Wahlberg worked with trainer Bryan Nguyen. Training for the movie Pain & Gain, Mark Wahlberg said he went back to his old-school movie workouts. But, he did less cardio, and ate more. Wahlberg had just under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience:

I was 165 pounds for my last movie, but I had to walk on the set at 205. So, that’s 40 pounds of muscle in 7 weeks. That’s a lot of physical preparation.

The Mark Wahlberg workout is a 5-day routine. He takes Wednesdays and Sundays off. Mark Wahlberg admits that he made most of this workout up himself. He relied on past supersets that did the job. The workout is all about lifting really heavy to gain body weight fast.

mark wahlberg workout with dwayne johnson the rock

Mark Wahlberg Workout

The Mark Wahlberg workout listed below is for Pain and Gain, where he plays Daniel Lugo. In the movie, he gets mixed up in an extortion attempt that goes wrong. Based on a visceral true story, the movie included The Rock, who worked out hard himself, and also has a killer workout routine. Here is the Dwayne Johnson aka “The Rock” workout.

Mark Wahlberg Workout Monday Routine – Chest, Arms & Abs

The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.

A.M workout: Chest, Shoulders, and Triceps

Do 4 sets of 8-12 reps. The Pain & Gain workout used heavy lifting, and supersets. If you can do more than 12 reps, increase weight to stay challenged.

mark wahlberg workout chest shoulders

ExerciseSetsRepsRestNotesData
Flat Bench Press48-120 secs
Dumbbell Chest Flys48-1245 secsSuperset #1
Incline Bench Press48-120 secs
Front Shoulder Raises48-1245 secsSuperset #2
Decline Bench Press48-120 secs
Side Shoulder Raises48-1245 secsSuperset #3
Shoulder Military Press48-120 secsSeated
Standing Shoulder Press48-1245 secsAlternatingSuperset #4
Parallel Bar Dips48-120 secs
Cable Triceps Pressdown48-1245 secsSuperset #5
Lying Triceps Extensions48-120 secsBarbell
OH Triceps Extensions48-1245 secsSingle-ArmSuperset #6

Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. For example, Wahlberg would do incline bench to work his chest and arms. Then, he would do shoulder raises to concentrate on just his shoulders.

When talking about accomplishing goals and his workout routine, Mark Wahlberg says:

Whatever it is, you got to ease into it. Don’t try to do it all in a day. You’ve gotta work up to it. If you do it right, do the work and get a lot of rest. And, especially get enough nutrition on top of it. You’ll be surprised what you can accomplish with the goals you set for yourself.

P.M workout: Stretching, Abs, and Cardio

mark wahlberg workout chest abs

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

Mark Wahlberg uses the afternoons to recover, do light workouts, stretch, and do cardio.

I go in there and warm up. You know, at my age, I can be injury prone. I stretch, I use the foam roller, use the bands, the Val Slides, stuff like that. I want to remain injury free.

Mark Wahlberg Workout Tuesday Routine – Legs, Back & Biceps

The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.

A.M workout: Legs & Back

mark whalberg workout diet legs

ExerciseSetsRepsRestNotesData
Front Squats48-120 secs
Split Squats48-1245 secsSuperset #1
Leg Press48-120 secs
Jump Squats48-1245 secsSuperset #2
Walking Lunges48-120 secs
Calf Raises48-1245 secsSuperset #3
Barbell Deadlift48-120 secs
Alternating Leg Curls48-1245 secsSuperset #4
Pullups48-120 secs
Dumbbell Rows48-1245 secsSuperset #5
Lat Pull Downs48-120 secs
Seated Pulley Rows48-1245 secsSuperset #6

Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If you can do more than 12 reps, increase weight to stay challenged.

Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout.

Since he wanted to get big fast, Mark used very heavy weight. He would increase weight, and lower the reps as time went on. When asked about his schedule, Mark Wahlberg says about his workout routine:

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. His 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 would also work with the TRX system in the afternoons.

He gave the example, at one point, where 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)

Tuesday:

mark-wahlberg-workout-arms-

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.

Next, See Mark’s Wednesday Routine.

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