What Is The Mark Wahlberg Workout Routine?

Formerly often called Marky Mark, Mark Wahlberg has been known for his lean muscular physique since he was signed as an underwear model for Calvin Klein in 1992. Mark is considered one of Hollywood’s biggest movie stars, and his chiseled body isn’t only immediately recognizable but #gymgoals for a lot of lifters.

He trains and recovers like knowledgeable athlete combined with a bodybuilder and has one of the insane training schedules you’ll ever see. Most of us can only hope to perform all he does in a day.

But, even in the event you’re not in a position to work out twice a day, supersetting all the pieces, you may still use his principles and training styles to sculpt your individual physique. You are about to learn all the pieces it’s essential know to follow the Mark Wahlberg workout routine.

Table of Contents:

• Who’s Mark Wahlberg?
• What You Need To Know About Mark Wahlberg
• The Mark Wahlberg Workout Schedule And Split
• What Is Mark Wahlberg’s Workout Routine?
• Mark Wahlberg Workout Training Secrets
• Mark Wahlberg Food plan Plan
• How You Can Train And Eat Like Mark Wahlberg
• FAQs

Who’s Mark Wahlberg?

Does Mark Wahlberg really want an introduction? Our guess is not any, but let’s speak about him anyway.

Mark Wahlberg is 51 years old, stands 5 foot 8 inches tall, and weighs around 185 kilos. He’s an actor who was born in Boston, Massachusetts, and is the youngest of 9 kids. His older brother Donnie is credited with getting him began within the music industry, as Mark began his profession performing as Marky Mark and the Funky Bunch.

After some success, he transitioned to being an underwear model for Calvin Klein after which got his start in movies. Mark is understood for movies like Pain & Gain, Lone Survivor, The Fighter, Shooter, and The Departed, to call a couple of. He and his wife, Rhea Durham, have 4 children together.

What You Must Know About Mark Wahlberg

Mark has all the time been known for his physique and has worked out his entire adult life. His first role in a movie was in 1993, and by the early 2000s, he was considered one of Hollywood’s biggest stars.

Throughout his profession, Mark has received multiple awards, including nominations for 2 academy awards, three golden globe awards, nine Primetime Emmy awards, and three screen actors guild awards.

He even transitioned to producing the hit show Entourage on HBO.   

Wahlberg topped the list of highest-paid actors in 2017 and has shown no signs of slowing down as he has multiple business dealings, including his restaurant, Wahlburgers. The accolades and profession achievements are impressive enough, but what’s most remarkable about Mark is the crazy schedule that he keeps to at the present time.

It’s hard to imagine it’s real, but his structure and routine allow him to rework for movie roles and still appear like a boss at 51. Let’s dive into what his workout schedule looks like.

Mark Wahlberg’s Workout Schedule & Split

Mark’s body has made some wild transformations throughout his profession. He has played all the pieces from a bulked-up bodybuilder to a lean boxer, and he even gained 30 kilos for his role in Father Stu before losing it and returning to his standard shape.

To keep up a jacked and lean physique, the Mark Wahlberg workout plan uses multiple training methods to appear like a bodybuilder, move like an athlete, and, most significantly, recuperate as he ages.

He has been working with a private trainer since 2006 and actively programming his workouts based on his goals for upcoming movies.

The incredible thing about Mark is the ridiculous schedule that he adheres to. You will have to see it in an effort to imagine it. Here’s a snapshot within the day of the lifetime of Mark Wahlberg.

• Wake Up: 2:30 a.m.
• Prayer Time: 2:45 a.m.
• Breakfast: 3:15 a.m.
• Workout: 3:40–5:15 a.m.
• Post-Workout Meal: 5:30 a.m.
• Shower: 6 a.m.
• Golf: 7:30 a.m.
• Snack: 8 a.m.
• Cryotherapy Recovery: 9:30 a.m.
• Snack: 10:30 a.m.
• Family Time/Meetings/Work Calls: 11 a.m.
• Lunch: 1 p.m.
• Meetings/Work Calls: 2 p.m.
• Pick Up Kids From School: 3 p.m.
• Snack: 3:30 p.m.
• Workout No. 2: 4 p.m.
• Shower: 5 p.m.
• Dinner & Family Time: 5:30 p.m.
• Bedtime: 7:30 p.m.

Yes, you read that accurately, fitness fans. His day starts at 2:30 a.m. You’ll think Mark lives a glamorous celebrity life filled with vacation and day off, but this strict routine allows him to have a physique that’s nearly as good, if not higher than it was in his 20s.

Mark’s training style is a holistic approach to fitness that begins with a technique called RAMP. That stands for range of motion, activation, and movement prep. This includes incorporating movements resembling the Spiderman stretch and hip bridges into his routine.

The remainder of his workout includes strength training, bodybuilding, functional movement, and balance/agility drills. He firmly believes in supersets, circuits, and shorter rest times along with his weight training. Even with the high intensity, he still lifts heavy and trains for strength and muscle-building.

He also has his own cryotherapy chamber for muscle and workout recovery. On top of all that, Mark plays golf almost on daily basis.

Let’s take a look at his split:

• Monday: Chest and arms within the morning; abs, cardio, and stretching within the afternoon
• Tuesday: Legs and back within the morning; stretching, biceps, and cardio within the afternoon
• Wednesday: Rest
• Thursday: Full Body
• Friday: Chest and arms within the morning; abs, cardio, and stretching within the afternoon
• Saturday: Legs and back within the morning; abs, stretching, and cardio within the afternoon
• Sunday: Rest

As you may see, this isn’t for beginners. Mark follows a 5-day split, often understanding twice per day. His programming is rigorously planned to ensure that he recovers properly while still making progress.

For cardio, he jumps rope, runs on a treadmill, spars, uses the versa climber, and does sled pushes.

What’s Mark Wahlberg’s Workout Routine?

We have gone over his workout split and what a day looks like. Now, let’s get into the nitty-gritty of what he does for every training session.

Monday: Chest, arms, & abs

Mark starts his week by prioritizing his pressing movements first, supersetting them with shoulder exercises, just like the seated shoulder military press, which makes for a brutal pump. He then finishes off the day by blowing up his triceps.

Later within the day, he goes through his movement warmup, stretches, and moves through 2-3 circuits of core exercises followed by LISS cardio on the treadmill or elliptical.

All these exercises are done for 4 sets of 8-12 reps each with 45 seconds rest. This makes for a crazy conditioning workout while difficult you with compound strength movements. Note: Within the workouts below, anytime two exercises are paired together, it means it is best to superset them.

Morning Chest & arms:

Afternoon stretching, abs, & cardio:

After performing the warm-up, you will repeat this circuit 2-3 times, and finish with half-hour of cardio.

Tuesday: Legs, back, & biceps

This workout sticks to the identical 4×8-12 rep scheme that his Monday workout began with. He begins his leg day supersetting front squats and split squats, creating an enormous pump for the quads. In between supersets, he rests 45 seconds, after which repeats.

Next up is the leg press superset with jump squats. This heavy compound lift, mixed with a plyometric exercise, builds some serious power within the lower body.

After that, he moves to walking lunges, which he supersets with calf raises. That is an ideal combo to work on single-leg stability when the calves are drained and attempting to stabilize you within the lunge position.

After that, Mark hits the posterior chain with a superset of barbell deadlifts and alternating leg curls. This superset focuses on strength first using a compound movement after which pumping the blood into the hamstrings during a knee flexion movement.

Finally, he finishes along with his pulling movements for the back muscles. He supersets pull-ups with dumbbell rows after which lat pulldowns superset with seated pulley rows.

Each of those supersets do an ideal job of mixing a vertical pulling motion with a horizontal pulling motion. If you happen to prefer more body weight exercises, you may even substitute a seated pulley row for an inverted row as a substitute.

Later within the day, he finishes by hammering out three pyramid sets of bicep exercises, hitting them from all angles with different equipment. Together with his pyramid scheme, the primary set is 10 reps, followed by 8, after which 6 to complete. This enables him to extend each set’s weight as he drops the reps.

Top that each one off with half-hour of cardio again. Whew.

Morning Legs & Back:

Afternoon Biceps & cardio:

After ending this workout, end with half-hour of cardio.

Wednesday: Rest

Take time to rest and recuperate, especially in the event you’re following a workout routine even near this one!

Thursday: Full Body

This full-body day is not any joke, as Mark focuses on compound strength movements and explosive Olympic lifts. The circuit is 1 set of 8 reps for every exercise repeated 4 times before resting for 90 seconds and moving to the next circuit.

Circuit 1 starts with the king of strength exercises, the deadlift. From there, he moves through several Olympic lifts, including power cleans, the clean and press, a hang snatch, and the push press. These moves are highly technical and are extremely difficult to perform in a  circuit like this.

Circuit 2 focuses more on alternating between upper and lower body compound movements. He begins with split squats to give attention to unilateral strength. After that’s the bench press, the king of upper-body push movements.

Next, the deadlift returns as a posterior chain strength movement. He then finishes with inverted body weight rows for a pulling movement.

He finishes with several isolation exercises as a finisher for every body part, performing 2-3 sets of 6-8 reps of every exercise with 60 seconds of rest in between. He blows up his biceps first with cable curls. Next is the seated chest press, which allows him to isolate the pectoral muscles.

Leg press follows that as a quad and glute finisher. The triceps are next, with triceps pushdowns, specializing in cable tension. Finally, he finishes off the lateral delts with seated side lateral raises.

If that wasn’t enough, Mark returns to the gym within the afternoon to perform 2-3 circuits of 15 reps of every ab exercise, followed by 3 minutes of cardio.

Morning Circuit 1 (4 rounds):

Morning Circuit 2 (4 rounds):

Finisher:

Afternoon Abs & Cardio (2-3 rounds):

After completing 2-3 rounds of this circuit, perform half-hour of cardio.

Friday: Chest, arms, & abs

On Friday, Mark repeats the identical workout he began the week with on Monday. Regardless that he worked among the same muscles in Thursday’s session, the movements and elegance are barely different.

This enables him to hit these muscle groups twice with enough time to recuperate between workouts.

Morning Chest & arms:

Afternoon stretching, abs, & cardio:

After performing the warm-up, you will repeat this circuit 2-3 times, and finish with half-hour of cardio.

Saturday: Legs, back, & abs

Mark again repeats the identical workout from earlier within the week. For the reason that day before was entirely upper body, his legs can recuperate from the difficult circuit from a couple of days before.

Keep in mind that because the legs and back muscles are larger muscle groups, they should be hit twice per week.

Morning Legs & Back:

Afternoon Biceps & cardio:

After ending this workout, end with half-hour of cardio.

Sunday: Rest

Rest up! Come Monday, you are going to start from the start with this intense workout routine.

Mark Wahlberg Workout Training Secrets

Let’s cut to the chase. This workout is a ton of volume and can almost definitely burn out or injure a beginner lifter following a resistance training program anywhere near this.

Mark has been training this fashion for years and has rigorously crafted his programming along along with his recovery for his body to thrive with this training style.

Having said that, irrespective of how long you’ve got been lifting for, you may definitely use a few of his suggestions and training concepts. Let’s go over what you may apply to your workouts.

1) Take A Holistic approach:

Mark isn’t just training to be a jacked bodybuilder, doing cardio to get lean, training for a sport, or stretching like a yogi. He’s doing all of it!

This implies that you would be able to follow his lead here and take a holistic approach to your fitness, meaning that your body and fitness are a complete and never just parts.

By rigorously programming your routine, you should utilize these same methods to grow big muscles that move well, ensuring you might be pain-free in your 50s like Mark.

2) Use supersets and circuits:

You’ll elevate your heart rate during strength training by utilizing supersets with timed rest. By the tip of your session, you’ll feel such as you got the advantages of lifting heavy and doing an intense cardio workout.

Especially in the event you are busy, supersets let you get rather more done in a shorter period of time. No hour long workout needed!

3) Prioritize compound movements:

You’ll notice most of Mark’s workouts focus on compound lifts. These movements work probably the most muscles and construct probably the most strength.

It may well be highly difficult to superset big movements like this, but the outcomes lie within the struggle! Start by giving yourself barely more rest between sets than Mark does, and check out to chop down your rest time slightly each week.

4) Follow a schedule:

You don’t have to have an insane schedule that starts at 2:30 a.m., but routine and discipline make this all work.

You could prioritize your training, food plan, and recovery. Mark remains to be so slot in his 50s because he has stuck to this routine most of his life.

The Mark Wahlberg Food plan Plan

It’s necessary to note that similar to his workouts are planned out, so are his meals. The system is all one big machine that works together. Which means to work out as hard as he does, Mark needs proper nutrition and accurately timed meals to recuperate.

Wahlberg famously ate a 7,000-calorie food plan to achieve weight for his movie Father Stu, but that’s very out of the unusual for him. His general food plan revolves around high-protein meals. He gets 30% of his food plan from high protein low fat foods, 30% from healthy fats, and 40% from carbs like whole wheat, legumes, fruits, and vegetables.

It’s necessary to notice that somebody as busy as Mark has a private chef that helps prepare his meals, using the very best ingredients. This enables him to suit his meals into his day and refuel his body as needed. You could not have a private chef, however the concept of planning and eating whole foods with strict macros is your primary takeaway.

Mark doesn’t have specific macros listed along with his food plan, but for a person who’s 51 years old, 5 foot 8, and 185 kilos, his BMR calculation puts his likely food plan at around 3,100 calories along with his highly lively lifestyle.

Using a BMR calculator to work out your baseline calories and adjust for activity, you may follow Mark’s plan with similar macro percentages and food options.

Here’s a sample meal plan of what Mark eat’s in a day.

• Meal 1: Steel oats, peanut butter, blueberries, and eggs
• Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato
• Snack: 10 turkey meatballs
• Meal 3: Grilled chicken salad with 2 hard-boiled eggs, kalamata olives, avocado, pepperoncini, cucumber, cherry tomatoes, and lettuce
• Meal 4: Latest York strip steak with green peppers
• Meal 5: Grilled chicken with bok choy
• Meal 6: Halibut or sea bass with vegetables

Seeking to add some structure to your every day meals? This 7-Day High Protein Meal Plan can assist!

How the Average Lifter Can Train Like Mark Wahlberg

We all know his routine looks intimidating, especially in the event you are brand recent to lifting, but this doesn’t mean you may’t train like Marky Mark. First, ensure that to prioritize compound movements while constructing strength.

Over time you may begin to superset exercises so as to add the cardiovascular challenge that his circuits provide. You may work on reducing your rest time as your body gets used to the workouts, which increases the challenge.

One other thing you may work on is specializing in dynamic warmup movements before you lift. Marks’ RAMP warmup method is a incredible idea for each lifter. Most individuals just hop on a cardio machine for a couple of minutes or, even worse, skip the warmup altogether.

Concentrate on foam rolling, mobility movements, and stability exercises using TRX straps. If you’ve got certain problem areas like tight hips, spend slightly time beyond regulation on them.

Finally, don’t forget to coach to be functionally strong. Throwing some athletic movements into your program can have you feeling like an athlete. You don’t necessarily have to jump into barbell Olympic lifts, but you may substitute power cleans for a kettlebell clean and press.

You can too swap an exercise like a hang snatch for a dumbbell snatch from the ground. These movements construct power, which happens to be the primary thing we lose as we age.

How the Average Lifter Can Eat Like Mark Wahlberg

This answer is rather more straightforward. Mark follows a reasonably easy weight-reduction plan approach. He has pre-planned meals that fit his macronutrient goals, they usually are all quality whole foods.

There isn’t any junk, sugar, or alcohol listed in that food plan. That doesn’t mean it never happens, but what you do more often than not is more necessary than what you do a small portion of the time.

Concentrate on determining what number of calories it’s essential eat every day and check out his macro split of 30% fats, 30% protein, and 40% carbs. You may learn more about this in our article on counting macros.

Construct your meals around protein options to make sure you are constructing muscle. If you happen to plan and schedule your meals throughout your day, you’ll follow them. If you happen to wing it and just eat randomly, you usually tend to make bad decisions that won’t get you closer to your goals.

Mark Wahlberg Workout FAQs

Let’s discuss any remaining Mark Wahlberg questions you’ve got here.

What number of hours does Mark Wahlberg work out a day?

Mark works out for near 2 hours a day most days. These are split between two sessions, five times per week. That can also be combined with playing golf almost every day.

What time does Mark Wahlberg rise up to work out?

Mark wakes up at 2:30 a.m. to start his routine along with his early workouts starting around 3:30 a.m.

Does Mark Wahlberg use F45?

F45 is a bunch exercise class that uses high-intensity intervals and lasts precisely 45 minutes. Mark has been known to drop in once in a while because it is an analogous kind of training that he implements.