Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks

Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks
The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. He had to lift very heavy to gain 40 pounds of muscle in 7 weeks. For Pain & Gain, he used a 3 day workout split. Mark’s diet consists of eating all day long. He says he ate 10-12 times a day to gain weight for Pain & Gain. worked with trainer Bryan Nguyen. Training for the movie Pain & Gain, Mark Wahlberg said he went back to his old-school movie workouts. But, he did less cardio, and ate more. Wahlberg had just under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience: I was 165 pounds for my last movie, but I had to walk on the set at 205. So, that’s 40 pounds of muscle in 7 weeks. That’s a lot of physical preparation. The Mark Wahlberg workout is a 5-day routine. He takes Wednesdays and Sundays off. Mark Wahlberg admits that he made most of this workout up himself. He relied on past supersets that did the job. The workout is all about lifting really heavy to gain body weight fast. Mark Wahlberg Workout The Mark Wahlberg workout listed below is for Pain and Gain, where he plays Daniel Lugo. In the movie, he gets mixed up in an extortion attempt that goes wrong. Based on a visceral true story, the movie included The Rock, who worked out hard himself, and also has a killer workout routine. Here is the Dwayne Johnson aka “The Rock” workout. Mark Wahlberg Workout Monday Routine – Chest, Arms & Abs The 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. A.M workout: Chest, Shoulders, and Triceps Do 4 sets of 8-12 reps. The Pain & Gain workout used heavy lifting, and supersets. If you can do more than 12 reps, increase weight to stay challenged. Exercise Sets Reps Rest Notes Data Flat Bench Press 4 8-12 0 secs Dumbbell Chest Flys 4 8-12 45 secs Superset #1 Incline Bench Press 4 8-12 0 secs Front Shoulder Raises 4 8-12 45 secs Superset #2 Decline Bench Press 4 8-12 0 secs Side Shoulder Raises 4 8-12 45 secs Superset #3 Shoulder Military Press 4 8-12 0 secs Seated Standing Shoulder Press 4 8-12 45 secs Alternating Superset #4 Parallel Bar Dips 4 8-12 0 secs Cable Triceps Pressdown 4 8-12 45 secs Superset #5 Lying Triceps Extensions 4 8-12 0 secs Barbell OH Triceps Extensions 4 8-12 45 secs Single-Arm Superset #6 Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. For example, Wahlberg would do incline bench to work his chest and arms. Then, he would do shoulder raises to concentrate on just his shoulders. When talking about accomplishing goals and his workout routine, Mark Wahlberg says: Whatever it is, you got to ease into it. Don’t try to do it all in a day. You’ve gotta work up to it. If you do it right, do the work and get a lot of rest. And, especially get enough nutrition on top of it. You’ll be surprised what you can accomplish with the goals you set for yourself. P.M workout: Stretching, Abs, and Cardio For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise: Mark Wahlberg uses the afternoons to recover, do light workouts, stretch, and do cardio. I go in there and warm up. You know, at my age, I can be injury prone. I stretch, I use the foam roller, use the bands, the Val Slides, stuff like that. I want to remain injury free. Mark Wahlberg Workout Tuesday Routine – Legs, Back & Biceps The 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. A.M workout: Legs & Back Exercise Sets Reps Rest Notes Data Front Squats 4 8-12 0 secs Split Squats 4 8-12 45 secs Superset #1 Leg Press 4 8-12 0 secs Jump Squats 4 8-12 45 secs Superset #2 Walking Lunges 4 8-12 0 secs Calf Raises 4 8-12 45 secs Superset #3 Barbell Deadlift 4 8-12 0 secs Alternating Leg Curls 4 8-12 45 secs Superset #4 Pullups 4 8-12 0 secs Dumbbell Rows 4 8-12 45 secs Superset #5 Lat Pull Downs 4 8-12 0 secs Seated Pulley Rows 4 8-12 45 secs Superset #6 Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If you can do more than 12 reps, increase weight to stay challenged. Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout. Since he wanted to get big fast, Mark used very heavy weight. He would increase weight, and lower the reps as time went on. When asked about his schedule, Mark Wahlberg says about his workout routine: I’d wake up at 4:30 every morning, have a pre-workout igniter, and then hit the weights heavy, depending on the day and the routine for the day. But it always involved heavy lifting, and mostly just weights. P.M workout: Biceps, Stretching, and Cardio Mark Wahlberg does a lot of biceps curl variations. His workout starts with 10 reps, then goes to 8 reps, then 6 reps. He tried to add weight each time, making this the opposite of a drop set. Mark would also work with the TRX system in the afternoons. He gave the example, at one point, where he was using the following for seated bicep curls: 1 sets of 10 at 45 lbs. (20 kg) 1 set of 8 at 55 lbs (25 kg) 1 set of 6 at 65 lbs. (30 kg) Tuesday: Asked about his lower body routine, Mark Wahlberg says: Jump squats, split squats, I do a lot of front loaded squats, also a lot of lunges. I’ll tell you what. Do 30 seconds on the TRX, get bands, elevate with one leg in the air, then try to do a jump squat and lunge for 30 seconds straight. Intense squats and lunges. Next, See Mark’s Wednesday Routine. Continue to Page 2 >>
Mark Wahlberg Workout Wednesday Routine – Rest The Mark Wahlberg workout rests on Wednesdays and Sundays. He likes to call Wednesdays “Family Time” as that’s the day during the week he reserves for his family. On days that he does lift, the typical Mark Wahlberg workouts lasts 60 to 90 minutes. Wahlberg always starts with a quick warm up. Then, he gets into the heavier part of the routine. Mark Wahlberg wanted to be bigger for Pain & Gain. But, he says: I actually planned on getting bigger than I did. But, I was getting ready to film Broken City right before, and the director wanted me to be thinner. I weighed 185-190 at the time, then lost weight for the role in Broken City. I still got up to 212 by the end of filming for Pain & Gain. Mark Wahlberg Workout Thursday Routine – Full Body Workout The 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. A.M workout: Full Body Workout Do 4 rounds of each circuit. Do 8 reps of each exercise. The Thursday full body workout routine used 2 circuits, followed by some finishers. If you can do more than 8 reps, increase the weight to stay challenged. Rest 90 secs after you have finished a circuit. Don’t rest in between exercises. Trainer Bryan Nguyen would have Mark finish all 5 exercises in a circuit without resting. Then, he would have Mark Wahlberg rest 90 secs before starting the next set of that circuit. Circuit 1 Circuit 2 Finishers Then, he would finish with 2-3 sets of 6-8 reps of each exercise. Trainer Bryan Nguyen would have Wahlberg would rest 60 secs between each exercise. Mark Wahlberg was asked about being busy, finding success, and deciding to continue doing movies: There’s 2 kind of people in the world. The people that have success and get lazy. Failure’s not an option. I’m the person that I am just hungry. I know that I have a lot more to accomplish. A lot more to achieve. I know that with my story, and my experience, I have a lot to show people. P.M workout: Abs, Stretching, and Cardio For the abs routine, he would do 2-3 circuits of 15 reps per exercise: Mark Wahlberg has his own in-house gym. But when in South Florida, training for Pain & Gain, he had to use the sports club. While there, he says the workout consisted of: A lot of old-school stuff. I’d literally do a row of machines at the Sports Club. One set of every single machine all the way down the row. I’d leave the hotel at 4:30 in the morning. Just as the nightclubs were letting out on South Beach. Mark Wahlberg Workout Friday Routine – Chest, Arms & Biceps Wahlberg starts his Friday routine very early in the morning, with a heavy workout. Today, he focuses on chest & arms. Then, he often takes a “growth nap,” before doing a biceps workout with light cardio in the afternoon. Wahlberg says he is also a fan of the TRX machines, straps, and bands. Exercise Sets Reps Rest Notes Data Flat Bench Press 4 8-12 0 secs Dumbbell Chest Flys 4 8-12 45 secs Superset #1 Incline Bench Press 4 8-12 0 secs Front Shoulder Raises 4 8-12 45 secs Superset #2 Decline Bench Press 4 8-12 0 secs Side Shoulder Raises 4 8-12 45 secs Superset #3 Shoulder Military Press 4 8-12 0 secs Seated Standing Shoulder Press 4 8-12 45 secs Alternating Superset #4 Parallel Bar Dips 4 8-12 0 secs Cable Triceps Pressdown 4 8-12 45 secs Superset #5 Lying Triceps Extensions 4 8-12 0 secs Barbell OH Triceps Extensions 4 8-12 45 secs Single-Arm Superset #6 Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If you can do more than 12 reps, increase weight to stay challenged. Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout. Asked about his favorite cardio routine, Mark Wahlberg says: Playing basketball. Getting on the treadmill or elliptical gets pretty boring. So, anything I can do to make it a little bit more fun. Playing basketball, jumping rope, sparring… P.M workout: Biceps, Stretching, and Cardio Mark Wahlberg does a lot of biceps curl variations. It starts with 10 reps, then goes to 8 reps, then 6 reps. He tried to add weight each time, making this the opposite of a drop set. Mark Wahlberg gave the example that at one point he was using the following for dumbbell bicep curls: 1 sets of 10 at 45 lbs. (20 kg) 1 set of 8 at 55 lbs (25 kg) 1 set of 6 at 65 lbs. (30 kg) Friday: This may seem like a lot of the same exercise. And it is, but the biceps are a small muscle group that benefits from repeated stimulation. Also, the Mark Wahlberg workout routine starts by working the whole bicep with Seated and Dumbbell bicep curls. Then, Mark Wahlberg does Barbell bicep curls and EZ bar curls to work the upper biceps. Finally, he does Preacher curls and machine preacher bicep curls to work the lower biceps. Continue to Page 3 >>
Mark Wahlberg Workout Saturday Routine – Legs, Back & Abs The Mark Wahlberg workout starts his Saturday routine very early in the morning. He starts with a heavy workout. Today, Wahlberg focuses on legs & back. Then, in the afternoon, he does an abs workout with light cardio. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Exercise Sets Reps Rest Notes Data Front Squats 4 8-12 0 secs Split Squats 4 8-12 45 secs Superset #1 Leg Press 4 8-12 0 secs Jump Squats 4 8-12 45 secs Superset #2 Walking Lunges 4 8-12 0 secs Calf Raises 4 8-12 45 secs Superset #3 Barbell Deadlift 4 8-12 0 secs Alternating Leg Curls 4 8-12 45 secs Superset #4 Pullups 4 8-12 0 secs Dumbbell Rows 4 8-12 45 secs Superset #5 Lat Pull Downs 4 8-12 0 secs Seated Pulley Rows 4 8-12 45 secs Superset #6 A.M workout: Legs & Back Do 4 sets of 8-12 reps. The Legs and Back workout used heavy lifting and supersets. If you can do more than 12 reps on any exercise, then increase the weight to stay challenged. Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout. Asked about his dedication to fitness, Mark Wahlberg says: People identify me more with fitness than they do with film and television. Something I’ve been doing for a long time. I’ve always tried to identify roles with that. My fitness regimen is dictated by my movie schedule. P.M workout: Abs, Stretching, and Cardio For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise: Wahlberg uses the afternoons to stretch, do light lifting, and try new things. Focused on safety, as he says: I’m getting into the bands, power plate, and kaiser machines. Going in there and lifting heavy weight really takes a toll on your joints and everything. Mark Wahlberg Workout Routine Sources Sources for the Mark Wahlberg Workout Routine for Pain & Gain include: Interview with Michael De Medeiros on the Livestream network, while promoting his brand, called Marked Nutrition. Magazine Interviews in Men’s Fitness, Men’s Health, and Bodybuilding.com Remember, Sunday for the Mark Wahlberg workout routine = “Rest & Recovery & Family.” Mark Wahlberg The Fighter Workout The Mark Wahlberg The Fighter workout incorporated boxing, jump rope, and power plate exercises. Here’s a video showing Mark Wahlberg in action training for The Fighter. The Fighter workout included: 8 mile run in the morning 15 rounds of boxing in the ring weightlifting, power plates, jump squats and jump rope Talking about the movie, The Fighter, Mark Wahlberg says: Fighter was probably the hardest movie to train for. Just because, I never knew if the movie was going to happen or not. I had a promise to Mickey and Dickey to get the movie done. Boxing isn’t the thing where you can stop for 6 months, and then start right up again. I trained 4 and a half years for that movie. It was about resting and eating what a I want. Then, I just felt bad, and got back in the gym. Now, It’s Time To See What Mark Eats When He’s Trying To Gain Weight. Mark Wahlberg Diet Based on his interviews, the Mark Wahlberg diet is centered around: Here’s what he said when asked about the Mark Wahlberg diet: On a regular basis, I like to have this food sent to my home from Sunfare. They basically plan the meals. I eat 3 meals a day, and 3 healthy snacks. Then on Sunday, I eat whatever I want. Pancakes, 2 eggs, corn beef and hash. But, only if it’s the chunky style. For whatever reason, I was obsessed with chocolate chip cookies…3 small snacks and 3 good, healthy meals is usually the norm. Mark Wahlberg Diet Breakdown The Mark Wahlberg diet breakdown uses the 30/40/30 (protein-carbs-fat) rule. This way, Mark Wahlberg gets 30 percent of his diet from lean proteins. He gets 40 percent of his diet from whole wheat, legumes, fruit and vegetables. The remaining 30 percent comes from healthy fats. For Pain & Gain, Mark Wahlberg’s diet increased to where he ate 10-12 times a day. He stuck to mostly clean food. He says it was fun at first, eating as much as he wanted. But after a couple weeks, needing to eat constantly to gain weight began to take it’s toll. Mark Wahlberg Diet Quotes When asked about his diet for Pain & Gain, Mark Wahlberg talks about his diet, saying: I was eating ten times a day. Plus, the weight gainer and all this stuff, it was fun for two weeks because the first movie I did, I had to really get thin, but after that it was like, no more! He goes on to say: My diet included loads of chicken, actual pounds of chicken. I would eat at least two rotisserie chickens a day. Eating all he wanted, was fun at first. but then his overloading diet started to prove a challenge: That was fun for the first 2 weeks. And, I was eating whatever I wanted. That f and eating what you wanted, as long as I was working out enough. Then, you get to the point where you’re waking up at 2 a.m. to eat and you’re still full from your 10 p.m meal. Exercising and Eating Right On exercising and eating right, Mark Wahlberg says: The more you exercise, and the more you eat right, the better you’re gonna feel. But, don’t feel like you have to live in boot camp. You know, life is beautiful and you should definitely enjoy yourself. Mark Wahlberg uses Sunday as his Cheat day: Pick a day where you can eat what you want. I eat what I want on Sundays. Pancakes are my favorite. If you eat right and workout, you can certainly enjoy yourself. Speaking about his brand Marked Nutrition (@MarkedNutrition), Mark Wahlberg says: For me the nutrition, eating right, is 80-90 percent of it. It really comes down to what you’re putting in your body. I’ve been fortunate to introduce a lot of people to the products. It’s remarkable to see the results. Asked about losing weight as he gets older, Mark says: Controlling what I eat. I make sure I have my pre-workout igniter. And then after the workout, I have a shake. My metabolism has slowed down quite a bit. I’m bringing out the boxing bag as well. I love doing things that you can also make fun. Basketball and boxing are the most fun. After that, I’d say hockey. Asked about how his diet affects his results, and if he user weight gainers, Mark Wahlberg says: 100 percent. It may vary if I’m taking a mass gainer to gain weight, or just a protein shake to slim down. Post-Workout Diet When asked about his diet post-workout: During a workout, just water. Fruit: bananas, raspberries, blueberries… and strawberries. And for protein, just whey. It’s gotta taste good. And I eat bars. My kid are constantly taking my workout bars from my pantry. Pain & Gain Diet While training for Pain & Gain, Wahlberg says it was all about overloading his body: I’d wake up at 4:30 every morning, have a nice breakfast…And then a protein shake after the workout. And then chicken, steak, fish, a little bit of past here and there. Just really overloading, meal after meal after meal. Mark Wahlberg Supplements Mark Wahlberg worked with top nutritionists to make his brand of supplements, called Marked. For Pain & Gain, Mark Wahlberg mentioned using these supplements: Marked Nutrition – Blast & Burn Pack Marked Nutrition – Nutrition Daily Pack Marked Nutrition – Protein Bars About having all his supplements in place, Mark Wahlberg says: I’m a creature of habit. I got to have all my stuff where I want. If I don’t have it where it should be, I fall behind. I don’t want to be without it. Mark Wahlberg Body, Height & Weight Mark Wahlberg’s typical body weight is 185 pounds (84 kg), and Mark Wahlberg’s height is 5′ 8″ (1.73 m). Mark Wahlberg has gotten down to 165 pounds (75 kg) for a role, and all the way up to 212 pounds (96.2 kg) at the end of filming for Pain & Gain. Asked when he started working out, Mark Wahlberg says: It really started, when I started working out when I was in a bad place. I was 5’3″ 115 pounds at 16. I started taking weight gainer. It made me feel a good. You know, I was smoking cigarettes. You start working out, you feel better. You start feeling good. Mark Wahlberg says about his body and weight gain for Pain & Gain: For Pain & Gain I had to gain weight. It really depends on what you’re trying to accomplish. I went from 165 to 205, then 212 by the time I finished [Pain & Gain]. Then I got down to 183 right now, in a really short time. I want to stay around 185…180. Depending, so I’d mix a little weight with cardio. After filming for Pain & Gain, Mark talks about his weight loss for the movie 2 Guns: After we finished Pain & Gain, I went right into 2 Guns, so I immediately had to lose 30 pounds in 30 days. So, I started playing basketball right away. Full court basketball every day to shed the weight.I’m trying to get thin again, and doing a whole different workout. Changing my diet and my exercise. I’m doing a lot more cardio. About changing his body by losing weight after the movie, Mark says: Right now I’m just doing as much cardio as possible. I get on the basketball court at 5:30 in the morning. I turn the lights on while the kids are still in bed. Whether I’m just doing 1 on 1, or if I can get more guys to the house that early. Mark Wahlberg Workout Videos Here’s a video with Mark Wahlberg talking about Pain & Gain: Another Pain & Gain premiere video: Another video about The Rock and Mark Wahlberg talking their workouts: Mark Wahlberg on Jimmy Fallon show: mark wahlberg muscle and weight gain mark wahlberg pain and gain training superset workout routines for men Share the Mark Wahlberg Workout Know anyone who can benefit from Mark’s Workout for Pain & Gain? Then, Share The Mark Wahlberg Workout Routine With Them. Looking for more workouts for men? Get The Best Male Workouts Here! Original article and pictures take https://www.popworkouts.com/mark-wahlberg-workout-diet/ site