Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks

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Mark Wahlberg Workout Wednesday Routine – Rest

The Mark Wahlberg workout rests on Wednesdays and Sundays. He likes to call Wednesdays “Family Time” as that’s the day during the week he reserves for his family.

  • 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

Circuit 2


Then, he would finish with 2-3 sets of 6-8 reps of each exercise. Trainer Bryan Nguyen would have Wahlberg would rest 60 secs between each exercise.

mark wahlberg arms

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:

mark wahlberg workout with the rock

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.

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

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.

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)


mark wahlberg workout arms

This may seem like a lot of the same exercise. And it is, but the biceps are a small muscle group that benefits from repeated stimulation. Also, the Mark Wahlberg workout routine starts by working the whole bicep with Seated and Dumbbell bicep curls. Then, Mark Wahlberg does Barbell bicep curls and EZ bar curls to work the upper biceps. Finally, he does Preacher curls and machine preacher bicep curls to work the lower biceps.

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      • Chris, steroids do not cause hair loss if you’re not already predisposed, it is hereditary. Granted if you are going to go bald, it will hasten the process. 40 pounds of muscle, especially on an already well formed body, would take years. Of course he is on steroids or something along the same lines… Personally I don’t know what it matters. If someone wants to take a PED, go for it.

        • Yes, I wasn’t on board at first. But, I agree with you guys now: You can take PED’s and still have a full head of hair. The side effects are different for everyone.

    • It’s based on all the interviews and magazine articles that Mark Wahlberg did for Pain & Gain. Sometimes, the magazines use an abridged workout to cater to low-patience audience. So, there may be more exercises that Mark Wahlberg did. Still, all the ones he mentioned are in the workout.

      Also, Mark Wahlberg says that he normally stays in shape by playing basketball a lot. (He has an indoor basketball court in his home). But, for Pain & Gain, Wahlberg was mass building, so he stopped playing basketball to get in shape for the role.

  1. hi chris!… so marc trains early in the mornig on an empty stomach, and after workout has breakfast?!

    • Hey Piero!

      For Pain & Gain, Mark Wahlberg did not train on an empty stomach. He ate all day long to gain weight. To gain 40 pounds, Mark Wahlberg says that it was all about overloading his body with food. Mark Wahlberg says about his workout:

      “I’d wake up at 4:30 every morning, have a nice breakfast…And then a protein shake after the workout. And then chicken, steak, fish, a little bit of past here and there. Just really overloading, meal after meal after meal.”

      But when Mark wants to burn fat, he does cardio first thing on an empty stomach. He plays basketball at his house at 5:30 in the morning. The key to burning fat and losing weight is training first thing in the morning on an empty stomach. Our bodies are conditioned to hold onto fat the best they can. But, at night the body burns fat for fuel. So, when you wake up in the morning, your body has more fatty acids ready to be burned off. Working out later in the day, you’re less likely to burn these fatty acids, and more likely to burn the food you’ve ate that day. So, working out first thing in the morning, on an empty stomach, is what the majority of celebrity trainers do to get their clients to lose weight.

  2. It is obvious the author has no knowledge of (AAS). Jay Cutler, Kai Greene and many more professional body builders juice to the gills and do not experience acne, hair loss, nor do they experience gyno. When it comes down to how steroids effect an individual it is all genetic.
    Previous user of Dbol, winstrol, tren and testosterone. I experienced gyno but letrezole took care of that, but no hair loss. ~retired body builder~

    • What I do know is that the major side effects of steroids include:

      “Increased risk of cancer, increased risk of heart and liver disease, jaundice, fluid retention, reduction in HDL-C (“good cholesterol”), high blood pressure, changes in blood coagulation, increased risk of atherosclerosis, swelling of the soft tissues of the extremities (edema), and obstructive sleep apnea. Side effects specific to men can include testicular atrophy or the shrinking of the testicles, reduced sperm count, infertility, baldness, and the development of breasts.” (cited from:

      But you’re right, the effects for an individual will be based on genetics, so despite all these risks, each individual will have a different array of the side affects listed above.

  3. With the intensity of these workouts, would doing the muscle groups twice a week be considered over training?

    • The Mark Wahlberg workout focuses on eating a ton of food to recover from his training. By eating all day long (and taking naps he says), Mark Wahlberg was able to recover faster than normal. In turn, he was able to train muscle groups twice per week with great results. Wahlberg had a small window, within which he had to put on weight, so he turned to training muscle groups twice per week. Doing this results in bigger gains in shorter time. But it should also be added that Mark Wahlberg has weight trained for over 20 years. Someone much newer to weight training would surely want to start with only one training session per muscle group. From there, you would have to assess your diet/recovery to decide when to jump to the 2x/week schedule.

      • “But it should also be added that Mark Wahlberg has weight trained for over 20 years”

        That’s really what it comes down to. Go back to his Calvin Klein ads waaay back in the day. He’s always been in great shape. It’s much easier for him to do what he did than for somebody who has never worked out a day in their life.

  4. It’s easier just to say “I gained 40lbs of muscle” than it is to say “I gained 40lbs”. Sounds cooler, too.

    There’s no way he gained that much muscle in that period of time. If he did, forget movies… write a book and become a billionaire.

  5. Great info man, but you mention ‘Mark Wahlberg’ in literally every sentence. It seems like keyword stuffing to get your SEO right for Google, but these days Google penalizes this amount of keyword stuffing. Just giving you a heads up. The info is awesome though!

      • Awesome article….. Having bulked up effectively more than a few times myself I would say it is the MOST effective way of training for size.. But 6-8 weeks max is about right for all the eating as it burns out CNS after that time with heavy squats. I am currently 184lb, 5 feet 8, but would love to aim to be around Warlbergs size given enough time. And I’ve had 20+ years training myself now.

      • Awesome article….. Having bulked up effectively more than a few times myself I would say it is the MOST effective way of training for size.. But 6-8 weeks max is about right for all the eating as it burns out CNS after that time with heavy squats. I am currently 184lb, 5 feet 8, but would love to aim to be around Warlbergs size given enough time. And I’ve had 20+ years training myself now.

      • Awesome article….. Having bulked up effectively more than a few times myself I would say it is the MOST effective way of training for size.. But 6-8 weeks max is about right for all the eating as it burns out CNS after that time with heavy squats. I am currently 184lb, 5 feet 8, but would love to aim to be around Warlbergs size given enough time. And I’ve had 20+ years training myself now.

  6. There’s no question that Wahlberg used steroids. There’s also no question that he’s a greedy pig for not being up front about it, but rather, attempting to fool gullible people.

    • Yes, I tend to agree with you. Still, he had to put in the work to get big. This is a challenging workout, and it gives you results. Even if you just stick to a clean diet, lots of protein and fibrous carbs, creatine and whey.

  7. He doesn’t take steroids!! He says he gained 40 lbs but that’s from his last movie! He sits at around 185, but for The Gambler he dropped weight but when you try to put that weight back on it is VERY EASY!! He probably gained that 20 lbs back in a week, just like how MMA fighters get ready for weigh ins!! So he actually pretty much gained 20 lbs in 7 weeks which is easily possible!! Everybody just accuses every celebrity of being on steroids!

    • No … That is so dumb… Sorry.. You misread the article he basically gained 40 lbs in that time, not 20lb. He had to lose weight for a different movie, down from 180lb to 160lb then he had 2 months from 160 to 212.. Pay attention.

  8. This piece of writing is really a good one it assists new internet viewers, who are wishing for blogging.

  9. Why do so many people hate on the man?
    He’s a great actor who could easily have excelled at boxing, bodybuilding, or any sport that he dedicated himself to.
    Fact is, Wahlberg is the real deal.
    Years ago when he publicly stated that had he been on the plane on 9/11 the hijackers would have received a “beat down” from him.
    The majority of the public chastised him.
    Truth is, with some assistance Mark Wahlberg had the mental and physical capabilities to make good on that promise.
    I could honestly see Wahlberg putting a real hurtin on those hijackers.
    Would it have changed the outcome?
    Who knows.

  10. If I add a lot of cardiovascular 45 min steady,could this workout ad the muscle while losing the fat?

    • Yes, especially if you do that cardio 1st thing in the morning. In the afternoon, it’s better to do HIIT cardio. More importantly, your diet is where fat loss will really come from. It’s 70-80% of body composition. To add muscle, make sure to eat protein/carbs both before/after your workout. Otherwise, stick to clean foods.

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