Belonging to a poor working-class family, Mark Wahlberg has made it from rags to riches in the Hollywood industry as a Hollywood A-lister actor.
Known by his former stage name coming from the rap group, Marky Mark, Mark Wahlberg’s acting career has made him a Hollywood superstar and known among the most successful and richest Hollywood actors.
Wahlberg has also been an Oscar nominee two times and won a BAFTA award in 2007. Mark now lives out Vegas with his family and owns successful businesses including a restaurant chain named “Wahlburgers,” and a clothing brand “Municipal.”
His phenomenal acting masterpieces include films that revolve around action, comedy, and drama genres. He served roles in films like Pain and Gain, Uncharted, Shooter, Lone Survivor, Transformers: The Last Knight, and Transformers: Age Of Extinction which required him to transform into a ripped and fit physique.
In this article, I’ll walk you through the workout and diet routine that Mark Wahlberg follows to get ripped, and we will see how he maintains his impressive physique so effortlessly. So what are we waiting for? Let’s dig in!
Mark Wahlberg’s Biographical Details
| Full name | Mark Robert Michael Wahlberg |
| Birth | June 5, 1971, Massachusetts, United States |
| Age | 52 years old |
| Height | 1.73 m (5 foot 8 inches) |
| Weight | 185 pounds |
Mark Wahlberg’s Workout Routine
No wonder Mark Wahlberg was offered to shoot beside Kate Moss in a 1992 Calvin Klein campaign ad when he was just 21 years old. He has always been fit and muscular and continues to inspire many of his fans.
For him to gain and maintain the physique of a fit and muscular man, Wahlberg has to follow a strictly disciplined workout and diet regimen. With professional assistance, Wahlberg can hit his fitness goals in the gym. His workout mainly involves strength training, cardio sessions, and circuit training.
His workout starts at 4 a.m., is scheduled after he wakes up at 2:30 a.m., and performs exercises according to his daily schedule.
Let’s get a look into the rigorous workout session that Mark Wahlberg follows to remain fit and active:
Mondays: Arms And Chest Routine
Session One
This is the arms and chest routine that Mark Wahlberg follows in the gym:
- Flat Bench Press (4 sets, 12 reps)
- Incline Bench Press (4 sets, 12 reps)
- Decline Bench Press (4 sets, 10 reps)
- Front Shoulder Raises (4 sets, 12 reps)
- Dumbell Chest Flyes (4 sets, 10 reps)
- Side Shoulder Raises (4 sets, 10 reps)
- Seated Overhead Barbell Press (4 sets, 12 reps)
- Alternating Standing Shoulder Press (4 sets, 10 reps)
- Parallel Bar Dips (4 sets, 12 reps)
- Tricep Pushdowns (4 sets, 12 reps)
- Skull Crushers (4 sets, 12 reps)
- Overhead Single-Arm Tricep Extensions (4 sets, 12 reps)
Session Two
For session two, Wahlberg performs seven exercises including cardio, stretching exercises, and an abs workout. Each exercise comprises two to three circuits, fifteen reps, and three to five minutes of rest between each circuit.
- Valslide, foam rolling, and resistance bands
- Stretching
- Curl-ups
- Side Crunches & Bicycle Crunches
- Medicine Ball Twists
- Hip-Ups
- Treadmill or Elliptical (half an hour)
Tuesdays: Back And Legs
Session One
- Split Squats (4 sets, 8 reps)
- Jump Squats (4 sets, 8 reps)
- Front Squats (4 sets, 8 reps)
- Leg Press (4 sets, 12 reps)
- Lunges (4 sets, 10 reps)
- Calf Raises (4 sets, 10 reps)
- Deadlifting (4 sets, 12 reps)
- Leg Curls (4 sets, 12 reps)
- Pull-ups (4 sets, 12 reps)
- Dumbell Rows (4 sets, 12 reps)
- Lat Pulldowns (4 sets, 12 reps)
- Pulley Rows (4 sets, 12 reps)
Session Two
Mark performs biceps and cardio exercises on Tuesday, each of three sets. Each set has to be done at 10,8,6 reps:
- Stretching
- Foam rolling, bands, and TRX workout
- Bicep Curls with Barbell & Dumbell
- EZ Bar Curls
- Preacher Curls
- Machine Bicep Curls
- Treadmill or Elliptical for half an hour
Wednesdays: Rest Days
On Wednesday, Mark gives his body a well-deserved rest.
Thursdays: Full Body Workout
Wahlberg hits a full-body workout with three circuits:
Circuit One (Each exercise: 4 sets, 8 reps, rest 90 secs)
- Power Clean
- Power Clean & Press
- Deadlifts
- Push Press
- Hang Snatch
Circuit Two (Each exercise: 4 sets, 8 reps, rest 90 secs)
- Bench Press
- Squats
- Deadlifts
- Inverted Rows
Circuit Three (Each exercise: 3 sets, 8 reps, rest 60 secs)
- Leg Press
- Seated Chest Press
- Cable Rows
- Cable Biceps Curls
- Side Lat Raises
- Tricep Pushdown
- Stretching
- Abs and cardio
Circuit Four (Each exercise: 2 sets, 15 reps, rest 60 secs)
- Bicycle Crunches
- Side Crunches
- Hip-ups
Fridays: Arms, Chest, And Biceps
Session One
- Flat Bench Press (4 sets, 12 reps)
- Incline Bench Press (4 sets, 12 reps)
- Decline Bench Press (4 sets, 10 reps)
- Front Shoulder Raises (4 sets, 12 reps)
- Dumbell Chest Flyes (4 sets, 10 reps)
- Side Shoulder Raises (4 sets, 10 reps)
- Seated Overhead Barbell Press (4 sets, 12 reps)
- Alternating Standing Shoulder Press (4 sets, 10 reps)
- Parallel Bar Dips (4 sets, 12 reps)
- Tricep Pushdowns (4 sets, 12 reps)
- Skull Crushers (4 sets, 12 reps)
- Overhead Single-Arm Tricep Extensions (4 sets, 12 reps)
Session Two
Mark performs biceps and cardio exercises, each of three sets. Each set has to be done at 10,8,6 reps:
- Stretching
- Foam rolling, bands, and TRX workout
- Bicep Curls with Barbell & Dumbell
- EZ Bar Curls
- Preacher Curls
- Machine Bicep Curls
- Treadmill or Elliptical for half an hour
Saturdays: Abs, Back, And Legs
Session One
- Split Squats (4 sets, 8 reps)
- Jump Squats (4 sets, 8 reps)
- Front Squats (4 sets, 8 reps)
- Leg Press (4 sets, 12 reps)
- Lunges (4 sets, 10 reps)
- Calf Raises (4 sets, 10 reps)
- Deadlifting (4 sets, 12 reps)
- Leg Curls (4 sets, 12 reps)
- Pull-ups (4 sets, 12 reps)
- Dumbell Rows (4 sets, 12 reps)
- Lat Pulldowns (4 sets, 12 reps)
- Pulley Rows (4 sets, 12 reps)
Session Two
Each exercise comprises two to three circuits, fifteen reps, and three to five minutes rest between each circuit.
- Valslide, foam rolling, and resistance bands
- Stretching
- Curl-ups
- Side Crunches & Bicycle Crunches
- Medicine Ball Twists
- Hip-Ups
- Treadmill or Elliptical (half an hour)
Sunday: Rest Day
Sunday is another rest day for Mark so his muscles can recover and he can continue with his workout routine with the same enthusiasm next week.
Mark Wahlberg Diet Routine
Being an early-morning person, Mark stuffs himself with his morning meal and pre-workout meal at 3:15 a.m. and takes his post-workout meal one and a half hours after he is done performing his workout routine.
Here’s what he eats
Breakfast
- Egg whites
- Steel-cut oatmeal
- Almond butter
- Fruits
Post-Workout
- Protein shake
- Three turkey burgers
- Five pieces of sweet potatoes
First Snack
- Ten turkey meatballs
Second Breakfast
- Grilled Chicken Breast Salad with olive oil dressing
- Olives
- Two hard-boiled eggs
- Mix vegetables: tomatoes, cucumbers, avocado, and lettuce
Lunch
- New York steak
- Green peppers
Second Snack
- Grilled chicken or salmon
- Bok Choy
Dinner
- Lean fish
- Spinach or Asparagus
- Bok Choy
Conclusion
- Mark Wahlberg’s workout routine is based on strength training, cardio, and circuit training that help him remain fit and muscular. He eats a balanced diet with supplements to fuel his gains.
- Despite, not being so “active” in the Hollywood game nowadays, Mark is busy promoting businesses he runs and he remains recognized as one the best ripped Hollywood actors, thanks to his rigorous workout and being a part of the 4 a.m. workout club.
- Being an early-morning person, Mark stuffs himself with his morning meal and pre-workout meal at 3:15 a.m. and takes his post-workout meal one and a half hours after he is done performing his workout routine.