mark wahlberg workout and diet

Mark Wahlberg Workout Schedule and Diet (Pain and Gain)

This famous and highly talented actor always looks like an experienced athlete in films. Moreover, based on his interview, Mark Wahlberg performs workouts for gaining mass and giving relief, and this is somewhat more difficult than just working on mass or developing endurance. Mark is lucky – he has the best constitution for most sports and is a mesomorph.

What is Mark Wahlberg Workout?

His body is dominated by muscle fibers, but there is plenty of adipose and bone tissue, so Mark was never thin. If you look at his shape in different films, you will notice that the actor has large arms and torso, but his coach pays less attention to the development of his legs, this is due to the fact that in the films the image is focused on the face and upper body.

  1. Mark Wahlberg’s workout is based on doing basic exercises using a set and superset system.
  2. Mark worked out five times a week while gaining mass, and in the cutting mode, cardio and crossfit exercises were added to the basic exercises, as well as the number of repetitions was increased.
  3. The program also included sparring and basketball. The actor trained six times a week during preparation for filming. While burning fat, Wahlberg did two full workouts on training days. Also, relief training consisted of multifunctional exercises, for example, while working with a rope, the actor performed cross lunges.

mark wahlberg workout schedule

Mark Wahlberg Workout Schedule

The trainings were held at half past four in the morning and around eleven in the morning. Each workout necessarily included a warm-up and abdominal exercises.

Exercises were performed in 3-4 sets, not counting the warm-up. Each set consisted of 8-12 reps. Between each set, the actor took a short break of 30-60 seconds.


  • Barbell Bench Press
  • Incline Barbell Bench Press
  • Dumbbell Bench Press
  • Decline Barbell Bench Press
  • Military Press
  • Dips
  • French Press


  • Barbell Back Squat
  • Dumbbell Lunges
  • Box Jump
  • Standing Calf Raise
  • Pull-Ups
  • One-Arm Dumbbell Press
  • Seated Cable Row

On Tuesday night, the actor did Cardio and Barbell Bicep Curl.

It is worth noting that a little more attention was paid to the biceps. Barbell Bicep Curl the actor performed 3 sets of ladder: 10 reps with a weight of 20 kg, 8 reps with a weight of 25 kg and 5 reps with a weight of 35 kg.


On Thursday, all muscle groups were trained. Each exercise was performed in 4 sets of 12 reps each.

  • Power Snatch
  • Deadlift
  • Military Press
  • Barbell Thrusters
  • Barbell Back Squat
  • Barbell Bench Press
  • Romanian Deadlift


On Friday, the Monday exercise program was repeated. The second workout was carried out in the evening and was aimed at developing the biceps. By the way, in the films, his well-developed biceps stand out well from the general shape. On Friday, he did three exercises of 3 sets, each with 12 reps.

He performed:

  • Barbell Bicep Curl
  • Standing Dumbbell Bicep Curl
  • Dumbbell Concentration Curl


The workout was carried out according to the Tuesday program, and the evening load consisted of cardio exercises and stretching.

During cutting, the program was supplemented with exercises such as:

  • Jumping Rope
  • 70lbs kettlebell walk (450 steps)
  • Exercises with resistance band and wheel for abs.

mark wahlberg diet

Mark Wahlberg Diet

Mark Wahlberg’s daily diet consisted of eight meals and two high-carb shakes.

From the basic products that the actor used during the preparation for filming, there were boiled chicken, beef steaks, egg white, fruits. There were only three plentiful meals.

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