The Mark Wahlberg Workout
By Chris Davis
 | Advanced (3+ years) |
 | 63 minutes/day | 5 days/week |
 | Build Muscle, Gain Strength |
 | Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Vertical Bench, Dips (Parallel) Bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, EZ Bar, Squat Rack, Seated Leg Press Machine, Bodyweight, Machine, Lying Leg Curl Machine, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Chest Press (Bench Press) Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest, Shoulders, and Triceps
Scroll to topThe Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 45s between rounds | ||||
| 1A.Barbell Bench Press | 4 rounds | 8-12 reps | 0s | |
| 1B.Dumbbell Flyes | 4 rounds | 8-12 reps | 45s | |
Circuit #2 - 4 rounds Rest 45s between rounds | ||||
| 2A.Incline Dumbbell Press | 4 rounds | 8-12 reps | 0s | |
| 2B.Front Two-Dumbbell Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #3 - 4 rounds Rest 45s between rounds | ||||
| 3A.Dumbbell Decline Bench Press | 4 rounds | 8-12 reps | 0s | |
| 3B.Dumbbell Lateral Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #4 - 4 rounds Rest 45s between rounds | ||||
| 4A.Seated Barbell Military Press | 4 rounds | 8-12 reps | 0s | |
| 4B.Standing Alternating Dumbbell Shoulder Press | 4 rounds | 8-12 reps | 45s | |
Circuit #5 - 4 rounds Rest 45s between rounds | ||||
| 5A.Parallel Bar Dip | 4 rounds | 8-12 reps | 0s | |
| 5B.Cable Pushdown (with V-bar) | 4 rounds | 8-12 reps | 45s | |
Circuit #6 - 4 rounds Rest 45s between rounds | ||||
| 6A.Lying EZ-Bar Triceps Extension | 4 rounds | 8-12 reps | 0s | |
| 6B.Barbell French Press | 4 rounds | 8-12 reps | 45s | |
Day 2 - Legs, Back & Biceps
Scroll to topThe Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 45s between rounds | ||||
| 1A.Crossed-Arm Barbell Front Squat | 4 rounds | 8-12 reps | 0s | |
| 1B.Barbell Split Squat | 4 rounds | 8-12 reps | 45s | |
Circuit #2 - 4 rounds Rest 45s between rounds | ||||
| 2A.Seated Leg Press | 4 rounds | 8-12 reps | 0s | |
| 2B.Bodyweight Jump Squat | 4 rounds | 8-12 reps | 45s | |
Circuit #3 - 4 rounds Rest 45s between rounds | ||||
| 3A.Walking Dumbbell Lunge | 4 rounds | 8-12 reps | 0s | |
| 3B.Single Leg Calf Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #4 - 4 rounds Rest 45s between rounds | ||||
| 4A.Barbell Deadlift | 4 rounds | 8-12 reps | 0s | |
| 4B.Lever Alternating Lying Leg Curl (plate loaded) | 4 rounds | 8-12 reps | 45s | |
Circuit #5 - 4 rounds Rest 45s between rounds | ||||
| 5A.Pull-up | 4 rounds | 8-12 reps | 0s | |
| 5B.Bent Over Two-Dumbbell Row | 4 rounds | 8-12 reps | 45s | |
Circuit #6 - 4 rounds Rest 45s between rounds | ||||
| 6A.Lat Pulldown | 4 rounds | 8-12 reps | 0s | |
| 6B.Seated Cable Row | 4 rounds | 8-12 reps | 45s | |
Day 4 - Full Body Workout
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Deadlift | 4 rounds | 8 reps | 0s | |
| 1B.Barbell Power Clean | 4 rounds | 8 reps | 0s | |
| 1C.Barbell Clean and Press | 4 rounds | 8 reps | 0s | |
| 1D.Barbell Hang Snatch | 4 rounds | 8 reps | 0s | |
| 1E.Barbell Push Press - Behind the Neck | 4 rounds | 8 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Barbell Split Squat | 4 rounds | 8 reps | 0s | |
| 2B.Barbell Bench Press | 4 rounds | 8 reps | 0s | |
| 2C.Barbell Deadlift | 4 rounds | 8 reps | 0s | |
| 2D.Inverted Row | 4 rounds | 8 reps | 60s | |
| 3.Cable Biceps Curl | 2-3 sets | 6-8 reps | 60s | |
| 4.Machine Bench Press | 2-3 sets | 6-8 reps | 60s | |
| 5.Seated Leg Press | 2-3 sets | 6-8 reps | 60s | |
| 6.Cable Triceps Pressdown | 2-3 sets | 6-8 reps | 60s | |
| 7.Seated Lateral Raise | 2-3 sets | 6-8 reps | 60s | |
Day 5 - Chest, Shoulders, and Triceps
Scroll to topThe Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 45s between rounds | ||||
| 1A.Barbell Bench Press | 4 rounds | 8-12 reps | 0s | |
| 1B.Dumbbell Flyes | 4 rounds | 8-12 reps | 45s | |
Circuit #2 - 4 rounds Rest 45s between rounds | ||||
| 2A.Incline Dumbbell Press | 4 rounds | 8-12 reps | 0s | |
| 2B.Front Two-Dumbbell Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #3 - 4 rounds Rest 45s between rounds | ||||
| 3A.Dumbbell Decline Bench Press | 4 rounds | 8-12 reps | 0s | |
| 3B.Dumbbell Lateral Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #4 - 4 rounds Rest 45s between rounds | ||||
| 4A.Seated Barbell Military Press | 4 rounds | 8-12 reps | 0s | |
| 4B.Standing Alternating Dumbbell Shoulder Press | 4 rounds | 8-12 reps | 45s | |
Circuit #5 - 4 rounds Rest 45s between rounds | ||||
| 5A.Parallel Bar Dip | 4 rounds | 8-12 reps | 0s | |
| 5B.Cable Pushdown (with V-bar) | 4 rounds | 8-12 reps | 45s | |
Circuit #6 - 4 rounds Rest 45s between rounds | ||||
| 6A.Lying EZ-Bar Triceps Extension | 4 rounds | 8-12 reps | 0s | |
| 6B.Barbell French Press | 4 rounds | 8-12 reps | 45s | |
Day 6 - Legs, Back & Biceps
Scroll to topThe Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 45s between rounds | ||||
| 1A.Crossed-Arm Barbell Front Squat | 4 rounds | 8-12 reps | 0s | |
| 1B.Barbell Split Squat | 4 rounds | 8-12 reps | 45s | |
Circuit #2 - 4 rounds Rest 45s between rounds | ||||
| 2A.Seated Leg Press | 4 rounds | 8-12 reps | 0s | |
| 2B.Bodyweight Jump Squat | 4 rounds | 8-12 reps | 45s | |
Circuit #3 - 4 rounds Rest 45s between rounds | ||||
| 3A.Walking Dumbbell Lunge | 4 rounds | 8-12 reps | 0s | |
| 3B.Single Leg Calf Raise | 4 rounds | 8-12 reps | 45s | |
Circuit #4 - 4 rounds Rest 45s between rounds | ||||
| 4A.Barbell Deadlift | 4 rounds | 8-12 reps | 0s | |
| 4B.Lever Alternating Lying Leg Curl (plate loaded) | 4 rounds | 8-12 reps | 45s | |
Circuit #5 - 4 rounds Rest 45s between rounds | ||||
| 5A.Pull-up | 4 rounds | 8-12 reps | 0s | |
| 5B.Bent Over Two-Dumbbell Row | 4 rounds | 8-12 reps | 45s | |
Circuit #6 - 4 rounds Rest 45s between rounds | ||||
| 6A.Lat Pulldown | 4 rounds | 8-12 reps | 0s | |
| 6B.Seated Cable Row | 4 rounds | 8-12 reps | 45s | |
Date Created: 12/14/2019, UTC
Last Updated: 10/1/2021, UTC
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