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Mark Wahlberg Workout Routine, Diet Plan and Supplements

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Satinder Chowdhry
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From Troubled Childhood to One of the Most Aesthetic & Successful Hollywood Actor

If you’re a fan of Mark Wahlberg, or else you’ve watched any of his movies, then it’s sure you may have noticed he has been fit and muscular throughout his career like other super-fit Hollywood stars, The Rock.

From his good young days when he was famous as Marky Mark, the rapper,to where he becameone of the highest-paid Hollywood actors,he had given his best shots for making his aesthetic physique.

Mark Wahlberg Had Troubled Youth, but His Brother Helped Him Pulling Away From the Scene

From Pain and Gain, The Fighter, Shooter, Lone Survivor to Mile 22, he made his body fit and ripped as and when required for the movies.

mark wahlberg workout routine

Nonetheless, if you’re thinking about how’s the Mark Wahlberg workouts, then keep reading. Here, we’re going to discuss the same.

Mark Wahlberg’s Training Split

Mark Wahlberg’s workout plan is not for any beginners. Like an athlete, Mark follows AM/PM workout routine. Once he trains in the early morning, and second workout session is in the afternoon. Though, according to his movie role, he does change his workout routine. And, one such typical training split of Mark is as follows:

  • Day 1 – Monday: (Morning): Chest, Shoulders& Arms &(Afternoon): Abs, Cardio & Stretching
  • Day 2 – Tuesday: (Morning): Legs & Back & (Afternoon): Stretching, Biceps & Cardio
  • Day 3 – Wednesday: Rest Day
  • Day 4 – Thursday: (Morning): Full Body Workout & (Afternoon): Abs
  • Day 5 – Friday: (Morning): Arms, Chest &Arms& (Afternoon): Stretching, Biceps & Cardio
  • Day 6 – Saturday: (Morning): Back, Abs & legs & (Afternoon): Abs, Cardio & Stretching)
  • Day 7 – Sunday: Rest Day

Here below is Mark Wahlberg’s training routine:

Mark Wahlberg’s Workout Routine

Day 1 – Monday: Morning – Chest, Shoulders& Arms

ExerciseSetsReps
Bench Press – Flat48 – 12
DB Flys48 – 12
Bench Press – Incline48 – 12
Front Lateral Raises48 – 12
Decline Bench Press48 – 12
Side Lateral Raises48 – 12
Military Press – Seated48 – 12
Alternate Shoulder Press – Standing48 – 12
Parallel Bar Dips48 – 12
Triceps Press downs – Cable48 – 12
BB Triceps Extensions – Lying48 – 12
1 – Arm Overhead Triceps Extensions48 – 12

Afternoon – Abs, Cardio & Stretching

Circuit: Perform 2 – 3 Rounds withoutbreak W/ 15 Reps

ExerciseSetsReps
Stretching, Bands, Val Sides & Foam Roller––
Curl – Ups–15
Bicycle – Crunches–15
Side – Crunches–15
Hip – Ups–15
Twists (Medicine Ball)–15
Treadmill or Elliptical–30 Min

Day 2 – Tuesday:

Morning – Legs & Back

ExerciseSetsReps
Front Squats48 – 12
Split Squats48 – 12
Leg Press48 – 12
Jump Squats48 – 12
Walking Lunges48 – 12
Calf Raises48 – 12
BB Deadlift48 – 12
Leg Curls – Single Leg48 – 12
Pull-Ups48 – 12
1 – Arm DB Rowing48 – 12
Lat Pulldowns48 – 12
Seated Cable Rowing48 – 12

Afternoon – Stretching, Biceps & Cardio

ExerciseSetsReps
Stretching, TRX Workout, Bands, & Foam Roller––
Bicep Curls – Seated310 – 8
DB Biceps Curls310 – 8
BB Biceps Curls310 – 8
EZ Bar Curls310 – 8
Preacher Curls310 – 8
Bicep Curls – Machine310 – 8
Treadmill or Elliptical–30 Min

Day 3 – Wednesday: Rest Day

Day 4 – Thursday Morning – Full Body Workout

Circuit – 1: Perform 4 Rounds

ExerciseReps
Power Clean8
BB Deadlift8
Clean & Press8
Push Press8
Hang Snatch8

Circuit – 2: Perform 4 Rounds

ExerciseReps
BB Bench Press8
Split Squats8
Inverted Rowing8
BB Deadlift8
ExerciseSetsReps
Chest Press – Seated2 – 36 – 8
Bicep Curls W/ Cable2 – 36 – 8
Leg Press2 – 36 – 8
Side Lateral Raises – Seated2 – 36 – 8
Triceps Pushdowns2 – 36 – 8

Afternoon – Abs

Perform Circuit of 2 – 3 Rounds

ExerciseReps
Curl – Ups15
Bicycle Crunches15
Side Crunches15
Hip – Ups15

Day 5 – Friday: Morning – Arms, Chest &Arms

ExerciseSetsReps
BB Bench Press – Flat48 – 12
DB Chest Flys48 – 12
Bench Press – Incline48 – 12
Front Lateral Raises48 – 12
BB Bench Press – Decline48 – 12
Side Lateral Raises48 – 12
Seated Military Press48 – 12
Alternate Shoulder Press – Standing48 – 12
Parallel Bar Dips48 – 12
Triceps Press downs – Cable48 – 12
BB Triceps Extensions – Lying48 – 12
1 – Arm DB Overhead Triceps Extensions48 – 12

Afternoon – Stretching, Biceps & Cardio

ExerciseSetsReps
Stretching, TRX work, Bands & Foam Roller––
Seated Biceps Curls310, 8, 6
DB Biceps Curls310, 8, 6
BB Biceps Curls310, 8, 6
EZ Bar Curls310, 8, 6
Preacher Curls310, 8, 6
Machine Curls310, 8, 6
Treadmill or Elliptical–30 Min

Day 6 – Saturday: Rest Day – Morning – Back, Abs & Legs

ExerciseSetsReps
Front Squats48 – 12
Split Squats48 – 12
Leg Press48 – 12
Jump Squats48 – 12
Walking Lunges48 – 12
Calf Raises48 – 12
BB Deadlift48 – 12
Leg Curls – Single Leg48 – 12
Pull-Ups48 – 12
DB Rowing48 – 12
Lat Pull Downs48 – 12
Pulley Rowing – Seated48 – 12

Afternoon – Abs, Cardio & Stretching

Circuits: Perform 2 – 3 Times

ExerciseReps
Stretching, Val Sides, Bands & Foam Roller–
Curl – Ups15
Bicycle – Crunches15
Side – Crunches15
Hip – Ups15
Twists (Medicine Ball)15
Treadmill or Elliptical30 Min

Day 7 – Sunday: Rest Day

Mark Wahlberg Diet Plan – What He Eats in a Day

Meal 1

  • Steel Oats
  • Blueberries
  • Eggs
  • Peanut Butter

Meal 2

  • Protein Shake
  • Sweet Potato – 5 Pieces
  • Turkey Burgers – 3

Meal 3

  • Turkey Meatballs – 10

Meal 4

  • Chicken Salad (Grilled)
  • Hard-Boiled Eggs – 2
  • Olive
  • Avocado
  • Lettuce
  • Cucumber
  • Tomato

Meal 5

  • Green Papers
  • New York Steak

Meal 6

  • Bok Choy
  • Grilled Chicken

Supplements

  • Multi-Vitamin
  • Protein Shakes
  • BCAAs

Mark Wahlberg Daily Routine

Below is Mark Wahlberg’s daily routine that he shared on the Instagram story:

mark wahlberg workout faq
  • 2:30 AM – Wake Up
  • 2:45 AM – Prayer
  • 3:15 AM – Breakfast
  • 3:40 AM – 05:15 AM – Workout
  • 5:30 AM – Post Workout Meal
  • 6:00 AM – Shower
  • 730 AM – Golf
  • 8:00 AM – Snack
  • 9:30 AM – Cryo Chamber (Recovery)
  • 10:30 AM – Snack
  • 11:00 AM – Family Time / Meetings / Work Calls
  • 1:00 PM – Lunch
  • 2:00 PM – Meetings / Work Calls
  • 3:00 PM – Pick Up Kids At School
  • 3:30 PM – Snack
  • 4: 00 PM – 2nd Workout
  • 5:00 PM – Shower
  • 5:30 PM – Dinner / Family Time
  • 7:30 PM – Bed Time

Mark Wahlberg’s Filmography

Here below are the movies in which Mark worked:

Movies

  • Uncharted – 2022(Post – Production)
  • Infinite – 2021 (Post – Production)
  • Joe Bell – Released in 2020
  • Scoob! – Released in 2020
  • Spenser Confidential – Released in 2020
  • Instant Family – Released in 2018
  • Mile 22 – Released in 2018
  • All the Money in the World – Released in 2017
  • Daddy’s Home 2 – Released in 2017
  • Transformers: The Last Knight – Released in 2017
  • Patriots Day – Released in 2016
  • Deepwater Horizon – Released in 2016
  • Daddy’s Home – Released in 2015
  • Ted 2 – Released in 2015
  • Entourage – Released in 2015
  • Mojave – Released in 2015
  • The Gambler – Released in 2014
  • Transformers: Age of Extinction – Released in 2014
  • Lone Survivor – Released in 2013
  • 2 Guns – Released in 2013
  • Pain & Gain – Released in 2013
  • Broken City – Released in 2013
  • Ted – Released in 2012
  • Contraband – Released in 2012
  • The Fighter – Released in 2010
  • The Other Guys – Released in 2010
  • Date Night – Released in 2010
  • The Lovely Bones – Released in 2009
  • Max Payne – Released in 2008
  • The Happening – Released in 2008
  • We Own the Night – Released in 2007
  • Shooter – Released in 2007
  • The Departed – Released in 2006
  • Invincible – Released in 2006
  • Four Brothers – Released in 2005
  • I Heart Huckabees – Released in 2004
  • Juvies – Released in 2004
  • Overnight – Released in 2003
  • The Italian Job – Released in 2003
  • The Truth About Charlie – Released in 2002
  • Rock Star – Released in 2001
  • Planet of the Apes – Released in 2001
  • The Perfect Storm – Released in 2000
  • The Yards – Released in 2000
  • Three Kings – Released in 1999
  • The Corruptor – Released in 1999
  • The Big Hit – Released in 1998
  • Boogie Nights – Released in 1997
  • Traveler – Released in 1997
  • Fear – Released in 1996
  • The Basketball Diaries – Released in 1995
  • Renaissance Man – Released in 1994

Wrapping Up

Without a doubt, he has one of the best bodies in the Hollywood industry. So, it’s evident that Mark Wahlberg’s workout routines are tailored adequately according to his goal. It shouldn’t come as a surprise that he’s into the proper workout fora long time, and he’s dedicated to it. Lastly, if you’re a beginner, it’s recommended to follow any other workout routine instead of going with Mark’s workout routine that can prove overwhelming.

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Satinder Chowdhry Avatar

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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