Mark Wahlberg Workout Routine
Mark Wahlberg is starring alongside Dwayne Johnson in the upcoming bodybuilding action-comedy, Pain & Gain. And while he’s no stranger to the gym, this was yet another role that Wahlberg had to prepare for by getting serious about lifting.
For his latest role, Mark Wahlberg had to do a lot of bulking up, playing the part of a gym-obsessed bodybuilder who gets involved in some bad business.
So how’d he do it?
Part 1 – Mark Wahlberg’s Muscle Building Diet
For starters, Wahlberg went on a ridiculously clean diet that left no room for fat, sugar, or processed foods. Over a period of 5 months of preparation, he avoided all the bad stuff and skipped out on any kind of cheat meals. It takes a lot of dedication, but if you want serious results you have to take serious action.
According to interviews with E! News, mark was eating constantly – up to 10 meals a day! That’s pretty tough, but any serious bodybuilder will tell you that in order to make serious gains in muscle mass, you have to eat a lot. And it’s not all just protein. Increasing muscle size is a major strain on your body that requires a lot of energy, so you need to get enough calories to handle the job.
As for supplements, he was also taking some mass gainers during his prep period. One of the leaders in the industry is USPLabs Jack3d, which contains all the right ingredients to boost workout energy and performance, improve endurance, and increase muscle size and vascularity.
If you’re looking for something a little more pure (and without the caffeine), then I recommend trying a Creatine supplement. Probably the best on the market is Fusion Purple K. It’s a buffered Creatine, so it’s easier on your body, allowing you do avoid any potential side effects. It’s a great way to get more out of every lift.
Part 2 – Mark Wahlberg’s Muscle Building Workout Routine
Next came his intense workout program. Since the goal of Wahlberg’s workout routine was gaining size, he got pretty serious about his lifting routine. And he always lifted big wherever possible, focusing on compound exercises that incorporated large muscle groups.
Making serious gains in size also requires doing multiple sets of each exercise at low reps – using heavier weights. So for this entire workout program, I’m going to recommend aiming for 3-4 sets of 6-8 reps each, lifting heavy at all times.
Follow this workout routine, and I guarantee you’ll see serious results in muscle size and strength. You’re going to cycle through 5-day periods, with 3 days at the gym followed by 2 days for recovery. Keep cycling through, never resting for more than 2 days in a row.
Here’s what to do:
Day 1 – Back & Biceps
- 4 sets Pull-Ups with Close Grip (view exercise)
- 4 sets Bent-Over Barbell Row (view exercise)
- 4 sets Seated Cable Row (view exercise)
- 4 sets Lat Pulldown (view exercise)
- 3 sets Seated Bicep Curl on Incline (view exercise)
- 3 sets Barbell Bicep Curl (view exercise)
- 4 sets Dumbbell Row on Bench (view exercise)
- 4 sets Back Extensions (view exercise)
Day 2 – Legs & Abs
- 4 sets Barbell Deadlift (view exercise)
- 4 sets Barbell Squat (view exercise)
- 4 Wide Stance Squats with Weight (view exercise)
- 4 sets Lateral Lunge with Dumbbells (view exercise)
- 3 sets Ab Crunch on Stability Ball (view exercise)
- 3 sets Bicycle Crunch (view exercise)
- 4 sets Oblique Crunches on Stability Ball (view exercise)
- 4 sets Standing Calf Press with Barbell (view exercise)
Day 3 – Chest, Triceps, & Shoulders
- 4 sets Dumbbell Chest Press (view exercise)
- 4 sets Dumbbell Chest Flye (view exercise)
- 4 sets Incline Dumbbell Chest Press (view exercise)
- 4 sets Dumbbell Chest Flye on Incline (view exercise)
- 3 sets Tricep Extension on Bench (view exercise)
- 3 sets Overhead Rope Extension (view exercise)
- 4 sets Seated Shoulder Press (view exercise)
- 4 sets Standing Barbell Shoulder Press (view exercise)
Days 4 & 5 – Rest & Recovery
On your recovery days, I recommend doing some light cardio, like going for a walk or light jog. Do something, but leave the weights alone and allow those gains to really make themselves visible.
Like Mark Wahlberg, you should start seeing some major results in size and strength after 4-6 weeks of this program.
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