I am sure we all know that Mark Wahlberg has been fit and muscular throughout his life: from his youth when he marked Mark, Rapper and continued to grow until now when he became one of the highest paid actors in Hollywood.
He has played a different role in films including fighters, pain and gain, alone surviving, shooter, and miles 22 which require him to be fit and torn.
In this article, we will discuss the routine, diet, and supplements of Mark Wahlberg.
Current statistics
Height: 5 ‘8
Weight: around 185 lbs
Age: 48 years old
Birthday: June 5, 1971
Place of birth: Dorchester, Boston, Massachusetts
Award: Winner of BAFTA Awards, 2007
Practice principle
Wahlberg is a high-performance man who is committed to achieving his fitness goals. He has been practicing under Brian Nguyen for more than 13 years to form for some of his most demanding roles.
He also ate snacks every 2-3 hours all day.
Mark Wahlberg’s exercise routine
Wahlberg woke up at 2:30 a.m. for a difficult training session that began before 4’o at the gym. This session lasts for one and a half hours in which it focuses on load training, including overhead, vertical suppressor, and reverses the lungs.
To recover from muscle pain and inflammation, Wahlberg received a post-training cryotherapy session, which he felt reduced pain and improved sleep.
This is the exercise routine of Mark Wahlberg:
Monday: chest and arm (morning)
In this routine, Wahlberg did 19 exercises.
This is the chest and arm of Mark Wahlberg, routine:
Each of the following exercises is made for 4 sets, each with 8-12 repetitions.
1. press flat bench (rest: no)
2. Dumbbell Flys Flys (Rest: 45 secs)
3. Press Bench Incline (Rest: None)
4. Front shoulder numbers (rest: 45 seconds)
5. Press Bench Press (Rest: None)
6. Side shoulder numbers (break: 45 secs)
7. Press Military Shoulder Sitting (Rest: Nothing)
8. Alternantly press the shoulder stand (rest: 45 seconds)
9. Parallel bar dips (break: no)
10. Cable Triceps Pressdown (Rest: 45 secs)
11. Barbell triceps extension (break: no)
12. Extension of Triceps Overhand Single-ARM (Rest: 45 secs)
ABS, Cardio, and Stretching (Afternoon)
He did the following for 2-3 circuits with 15 repetitions per exercise.
13. Stretch, Band, Val Slide, and Foam Rollers
14. Curl-ups1
15. Crunch bicycles
16. Crunches side.
17. Hip UPS.
18. Twists Medicine Ball
19. Elliptical or Treadmill for 30 minutes
Tuesday: feet and return (morning)
On Tuesday, Wahlberg targeted his legs and back. There are 20 different exercises in their feet and return routines.
It’s Mark Wahlberg’s feet and return routines:
The following exercises are made for 4 sets, each with 8-12 reps.
1. Squat front (rest: no)
2. Squat Split (Rest: 45 secs)
3. Press Feet (Rest: None)
4. squat jump (break: 45 seconds)
5. Walking Lunges (Rest: Nothing)
6. Raise Calf (break: 45 secs)
7. Barbell Deadlift (Rest: None)
8. Foot curls alternately (Rest: 45 seconds)
9. Pull-up (rest: no)
10. Dumbbell line (break: 45 seconds)
11. Lat Pull Downs (Rest: None)
12. Pulley lines sit (break: 45 secs)
Stretch, biceps, and cardio (afternoon)
The following exercises are made for 3 sets. The first set was carried out for 10 repetitions using 45 lbs, the second was for 8 repetitions using 55 lbs, and the third was for 6 repetitions using a weight of 65 lbs.
13. Stretch, Band, Trx Work, and Foam Roller
14. Sitting Bicep Curl
15. Dumbbell bicep curl
16. Barbell Bicep Curls
17. EZ bar curl
18. Curl preacher.
19. Bicep Curl Machine
20. Elliptical or Treadmill for 30 minutes
Wednesday: rest
On Wednesday, Wahlberg rested.
Thursday: full body exercise (morning)
On Thursday, Mark hit his full body for 19 exercises. Each exercise is done for 4 sets and 8 reps.
This is Mark Wahlberg’s full body routine:
Each circuit is carried out for 4 rounds and 8 repetitions, rest 90 seconds after the circuit.
Circuit 1.
1. Power Clean.
2. Barbell Deadlift.
3. Clean and press
4. Push Press.
5. Hang Snatch.
Circuit 2.
6. Barbell Bench Press
7. Split squat.
8. Reverse line.
9. Barbell Deadlift.
Each of the following things is carried out for 2-3 sets, 6-8 repetitions, and rests 60 seconds after each of them.
10. Press the chest sitting
11. Cable bicep curls
12. Press feet
13. Lateral side of the sitting side
14. Triceps Pushdown.
15. ABS, Cardio, and Stretching (Afternoon)
He did the following for 2-3 circuits with 15 repetitions per exercise.
16. SKIN-UPS
17. Crunch bicycles
18. Crunches side.
19. Hip UPS.
20. Friday: Medicine Ball Twists
On Friday, Mark crashed into a medical ball twisted a routine by doing 21 different exercises.
This is Mark Wahlberg’s Medicine Ball Twists Routine:
Friday: arms, chest, and biceps (morning)
Each of the following exercises is made for 4 sets, each with 8-12 repetitions.
1. press flat bench (rest: no)
2. Dumbbell Flys Flys (Rest: 45 secs)
3. Press Bench Incline (Rest: None)
4. Front shoulder numbers (rest: 45 seconds)
5. Press Bench Press (Rest: None)
6. Side shoulder numbers (break: 45 secs)
7. Press Military Shoulder Sitting (Rest: Nothing)
8. Alternantly press the shoulder stand (rest: 45 seconds)
9. Parallel bar dips (break: no)
10. Cable Triceps Pressdown (Rest: 45 secs)
11. Barbell triceps extension (break: no)
12. Extension of Triceps Overhand Single-ARM (Rest: 45 secs)
13. Stretch, biceps, and cardio (afternoon)
The following exercises are made for 3 sets. The first set was carried out for 10 repetitions using 45 lbs, the second was for 8 repetitions using 55 lbs, and the third was for 6 repetitions using a weight of 65 lbs.
14. Stretch, Band, Trx Work, and Foam Roller
15. Sit Bicep Curl
16. Dumbbell bicep curl
17. Barbell Bicep Curls
18. Ez Bar Curl
19. Curl preacher.
20. Bicep Curl Machine
21. Elliptical or Treadmill for 30 minutes
Saturday: back, abs, and foot (morning)
In this routine, Mark conducted 19 exercises, but for a total of 4 sets and 8-12 reps.
This is Back Wahlberg, ABS and Routine Feet:
These exercises are carried out for 4 sets, each with 8-12 reps.
1. Squat front (rest: no)
2. Squat Split (Rest: 45 secs)
3. Press Feet (Rest: None)
4. squat jump (break: 45 seconds)
5. Walking Lunges (Rest: Nothing)
6. Raise Calf (break: 45 secs)
7. Barbell Deadlift (Rest: None)
8. Foot curls alternately (Rest: 45 seconds)
9. Pull-up (rest: no)
10. Dumbbell line (break: 45 seconds)
11. Lat Pull Downs (Rest: None)
12. Pulley lines sit (break: 45 secs)
ABS, Cardio, and Stretching (Afternoon)
He did the following for 2-3 circuits with 15 repetitions per exercise.
13. Stretch, Band, Val Slide, and Foam Rollers
14. Kulun.
15. Crunch bicycles
16. Crunches side.
17. Hip UPS.
18. Twists Medicine Ball
19. Elliptical or Treadmill for 30 minutes
Sunday: rest
On Sunday, Mark Wahlberg rested and restored his body.
Mark Wahlberg diet
After waking up at 2:30 a.m., he ate breakfast at 3:15 a.m. Along with pre-exercise food. He took a post-training meal at 5:30 a.m. After training for one and a half hours.
This is the Mark Wahlberg diet:
Eat 1:
- Steel wheat.
- Bluberi
- Peanut butter
- Egg
Eat 2:
- Performance Inspired by Vanilla Protein Shake Nutrition
- 5 pcs sweet potatoes
- 3 Turkish burgers
Eat 3:
- Ten Turkish meatballs
Eat 4:
- Grilled chicken salad
- 2 boiled eggs
- Avocado
- Olive
- Cucumber
- Lettuce
- Tomato
Eat 5:
- New York Steak.
- Green paprica
Eat 6:
- Grilled chicken
- Bok Choy.
Supplements & Recommendations
Mark Wahlberg uses the following supplement to help trigger the increase:
BCAA’s.
- Multivitamin
- Protein Shakes
- Pre-Workout
Whilst we don’t know the exact brand of supplements Mark Wahlberg uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:
