Mark Wahlberg Workout Saturday Routine – Legs, Back & Abs
The Mark Wahlberg workout starts his Saturday routine very early in the morning. He starts with a heavy workout. Today, Wahlberg focuses on legs & back. Then, in the afternoon, he does an abs workout with light cardio. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.
|Front Squats||4||8-12||0 secs|
|Split Squats||4||8-12||45 secs||Superset #1|
|Leg Press||4||8-12||0 secs|
|Jump Squats||4||8-12||45 secs||Superset #2|
|Walking Lunges||4||8-12||0 secs|
|Calf Raises||4||8-12||45 secs||Superset #3|
|Barbell Deadlift||4||8-12||0 secs|
|Alternating Leg Curls||4||8-12||45 secs||Superset #4|
|Dumbbell Rows||4||8-12||45 secs||Superset #5|
|Lat Pull Downs||4||8-12||0 secs|
|Seated Pulley Rows||4||8-12||45 secs||Superset #6|
A.M workout: Legs & Back
Do 4 sets of 8-12 reps. The Legs and Back workout used heavy lifting and supersets. If you can do more than 12 reps on any exercise, then increase the weight to stay challenged.
- Warmup: Stretching, Foam Roller, Lateral Bands, and Val Slides
- Front Squats
- Superset with Split Squats
- Leg Press
- Superset with Jump Squats
- Walking Lunges
- Superset with Calf Raises
- Barbell Deadlift
- Superset with Alternating Leg Curls
- Pull Ups
- Superset with Dumbbell Rows
- Lat Pull Downs
- Superset with Seated Pulley Rows
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 dedication to fitness, Mark Wahlberg says:
People identify me more with fitness than they do with film and television. Something I’ve been doing for a long time. I’ve always tried to identify roles with that. My fitness regimen is dictated by my movie schedule.
P.M workout: Abs, Stretching, and Cardio
For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:
Wahlberg uses the afternoons to stretch, do light lifting, and try new things. Focused on safety, as he says:
I’m getting into the bands, power plate, and kaiser machines. Going in there and lifting heavy weight really takes a toll on your joints and everything.
Mark Wahlberg Workout Routine Sources
Sources for the Mark Wahlberg Workout Routine for Pain & Gain include:
- Interviews with Mark Wahlberg (@Mark_Wahlberg) (@MarkedNutrition)
- Interview with Michael De Medeiros on the Livestream network, while promoting his brand, called Marked Nutrition.
- Magazine Interviews in Men’s Fitness, Men’s Health, and Bodybuilding.com
Remember, Sunday for the Mark Wahlberg workout routine = “Rest & Recovery & Family.”
Mark Wahlberg The Fighter Workout
The Mark Wahlberg The Fighter workout incorporated boxing, jump rope, and power plate exercises. Here’s a video showing Mark Wahlberg in action training for The Fighter.
The Fighter workout included:
- 8 mile run in the morning
- 15 rounds of boxing in the ring
- weightlifting, power plates, jump squats and jump rope
Talking about the movie, The Fighter, Mark Wahlberg says:
Fighter was probably the hardest movie to train for. Just because, I never knew if the movie was going to happen or not. I had a promise to Mickey and Dickey to get the movie done. Boxing isn’t the thing where you can stop for 6 months, and then start right up again.
I trained 4 and a half years for that movie. It was about resting and eating what a I want. Then, I just felt bad, and got back in the gym.
Now, It’s Time To See What Mark Eats When He’s Trying To Gain Weight.