Last Updated on October 21, 2022 by admin
Film star Mark Wahlberg is admired for his physique just as much as he’s admired for his acting. He’s an actor who’s maintained peak fitness throughout his entire career, which has spanned a number of hit movies; most recently All the Money in the World and the film adaption for the Uncharted video game series. His current stats are a height of 5’8, a weight of roughly 185 pounds, and he’s 50 years old.
But how does someone stay in such good shape for so long, and is that level of fitness even attainable for the average person? Read on to find out all the specifics of Mark Wahlberg’s workout routine, as well as his diet plan.
Mark Wahlberg: The Weekly Workout Schedule
Wahlberg tends to focus on chest, arms, and abs on Monday, back, legs, and biceps on Tuesday, rest on Wednesday, full body workouts on Thursday, arms, chest, and biceps on Friday, back, legs, and abs on Saturday, and rest on Sunday. So, he works out on five days of the week, and rests for two.
Now onto the workout plan itself. It’s worth bearing in mind that actors like Mark Wahlberg will be required to reach varying levels of physique depending on the role in question.
But even if the following workout regime isn’t the plan he’s currently using, it’s likely he’ll return to something similar for future roles.
Monday: Arms / Chest / Abs
Monday Morning
The morning of Monday is for chest and arms workouts. Wahlberg will start with four sets, eight to 12 reps each, of flat bench press, which will be supersetted with dumbbell chest flyes. He’ll also be doing four sets at eight to 12 reps each for every remaining workout on Monday morning.
Next he’ll do incline bench press, which is supersetted with front shoulder raises. This is followed with decline bench press, which is supersetted with side shoulder raises, and then he’ll move on to shoulder military press, an exercise supersetted with standing shoulder press.
This will be followed by parallel bar dips that are supersetted with cable triceps pressdowns. The final exercise of the morning is lying tricep extensions, and these are supersetted with overhead tricep extensions.
Monday Afternoon
Monday afternoons are dedicated to abs, stretching, and cardio. His warm-up consists of foam roller, bands, val slides, and stretches. After the warm-up he’ll do two to three circuits of the following exercises, each in one set of 15 reps.
First he’ll do McGill curl-ups, then bicycle crunches, side crunches, hip-up, and medicine ball twists. Once he’s completed his circuits he’ll do 30 minutes of cardio- usually elliptical or treadmill.
Tuesday: Back / Legs / Biceps
Tuesday A.M.
His first workout on Tuesday focuses on back, legs, and biceps. For each of the following exercises he’ll do four sets of eight to 12 reps. First up is front squats which are supersetted with split squats, next is leg press which is supersetted with jump squats, then walking lunges which are supersetted with calf raises.
These are followed by barbell deadlift with an alternating leg curls superset, pull-ups with a dumbbell rows superset, and finally lat pulldowns with a seated pulley rows superset.
Tuesday P.M.
His second Tuesday workout consists of stretching, biceps, and cardio. His warm-up is a mix of foam roller, stretching, TRX work and bands. Then he’ll do each of the following exercises in three sets (10 reps for the first set, eight reps for the second, and six reps for the third).
The exercises are as follows: seated biceps curls, dumbbell bicep curls, barbell bicep curls, EZ bar curls, preacher curls, and machine bicep curls. These exercises are followed by 30 minutes of cardio, with either elliptical or treadmill.
Wednesday: Rest
Thursday: Full Body
Thursday A.M.
His Thursday morning workouts consist of two circuits and some additional finishing exercises. He’ll do four rounds of both circuits, with a break of 90 seconds between each circuit. Every exercise is done in one set of eight reps.
The first exercise is the barbell deadlift, which is followed by the power clean, the clean and press, the hang snatch, and the push press. The second circuit consists of split squats, then barbell bench press, then barbell deadlift, then inverted rows.
The finishing exercises will be done in two to three sets of six to eight reps, with a break of 60 seconds between each exercise. First is cable bicep curls, then seated chest press, then leg press, triceps pressdowns, and seated side lateral raises.
Thursday P.M.
After noon, the workout is focused on stretching, abs, and cardio. He’ll do between two to three circuits of the following exercises after his warm-up, with one set of 15 reps for each.
The warm-up consists of foam roller, stretching, val slides, and bands, and then the first exercise is McGill curl-ups, followed by bicycle crunches, side crunches, hip-ups, and medicine ball twists. These would be followed once again by 30 minutes of cardio, either elliptical or treadmill.
Friday: Arms / Chest / Biceps
Friday A.M.
His Friday morning exercises each consist of four sets of eight to 12 reps.
The exercises include, in order, flat bench press with a superset of dumbbell chest flyes, incline bench press with a superset of front shoulder raises, decline bench press with a superset of side shoulder raises, shoulder military press with a superset of standing shoulder press, parallel bar dips with a superset of cable tricep pressdowns, and finally lying tricep extensions with a superset of overhead tricep extensions.
Friday P.M.
His P.M. workouts are focused on stretching, cardio, and biceps, and each exercise will get three sets of 10-8-6 reps. The exercises are seated biceps curls, then dumbbell bicep curls, then barbell biceps curls, then EZ bar curls, then preacher curls, and machine bicep curls. He’ll finish with 30 minutes of cardio.
Saturday: Back / Legs / Abs
Saturday A.M.
For the morning workout he’ll be focusing on back, legs, and abs, with each exercise getting four sets of eight to 12 reps each.
The exercises are front squats with a superset of split squats, leg press with a superset of jump squats, walking lunges with a superset of calf raises, barbell deadlift with a superset of alternating leg curls, pull ups with a superset of dumbbell rows, and lat pulldowns with a superset of seated pulley rows.
Saturday P.M.
His final workout of the week is focused on stretching, cardio, and abs. After his warm-up of band work, stretching, val slides, and foam roller, he’ll do two to three circuits of the following exercises, in one set each of 15 reps.
The exercises are McGill curl ups, then bicycle crunches, then side crunches, then hip-ups, and medicine ball twists, topped with 30 minutes of cardio.
Sunday: Rest
Mark Wahlberg’s Daily Schedule
It was a year ago or so now, so there may have been some changes since then, but Mark Wahlberg actually posted a handy outline of his entire daily routine on an Instagram story. This would be his schedule any time he’s preparing for a role.
He wakes up at 2:30am, and 2:45am is his designated prayer time. Breakfast is at 3:15am, before his first workout of the day at 3:40 to 5:15am (and we’ll get into the specifics of those workouts shortly).
He’ll have a post-workout meal at 5:30am, a shower at 6:00am, and then he’ll play some golf at 7:30am before having a snack at 8:00am. Next on the agenda is cryo chamber recovery, which takes place at 9:30am before a snack at 10:30am.
11:00am is for family time, as well as meetings and work calls. Moving into the afternoon, Wahlberg will have his lunch at 1:00pm, more meetings and work calls at 2:00pm, and then he’ll pick up his kids from school at 3:00pm.
At 3:30pm he has a snack, before his second workout at 4:00pm. He has another shower at 5:00pm, and 5:30pm is for dinner and time with his family. Then he’s in bed by 7:30pm.
Mark Wahlberg’s Diet Plan
Now for Wahlberg’s diet plan, which begins with his first meal at 3:15am. Yes, you heard that right. Let’s look at his meal plan in detail.
First Meal
For Wahlberg’s first meal, he’s up a little bit earlier than the crack of dawn (2:30am) to eat a mix of steel oats, blueberries, peanut butter, and eggs.
Second Meal
His second meal, at around 5:30am, consists of a performance enhancing Nutrition Vanilla protein shake, five sweet potato pieces, and three turkey burgers. Following this meal he’ll have a snack, which tends to be a plate of meatballs, at 8am.
Third Meal
At 10:30am he’ll have his third meal, which consists of grilled chicken, peppercinis, kalamata olives, cherry tomatoes, bell peppers, cucumber, and hard boiled eggs.
Fourth Meal
His fourth meal is a simple one: a New York steak with green peppers, consumed at 1pm.
Fifth Meal
For his fifth meal at 3:30pm, Wahlberg has grilled chicken with bok choy.
Sixth Meal
His final meal is his dinner, which he consumes before 5:30pm and consists of fish with vegetables.
Does Mark Wahlberg Have a Plant Based Diet Plan?
In 2020 Wahlberg revealed that he switched to a plant based diet plan rather than a high protein diet plan. It’s unclear if he’s still on this kind of meal plan, but the chances are reasonably high; he had only intended to stick with the switch for 12 days, but loved it so much that he was still on the plan at least four months later.
Unfortunately, a full breakdown of Mark Wahlberg’s plant based diet plan has not been made public. All we really know is that, when it comes to snacking, he highly recommends hummus.
Mark Wahlberg: Supplements
Unlike a lot of professional athletes, Wahlberg doesn’t rely on a wide range of supplements. There are only three that he consumes on a regular basis. These include BCAA’s, Protein Shake, and Multivitamins. His approach to supplements is a traditional one: he prefers to stick to the basics. And they seem to work for him, so wouldn’t he? Let’s look at these supplements individually.
BCAA
BCCA (branched chain amino acids) are essential nutrients that help to increase the speed of muscle formation and also decrease muscle soreness, and help with muscle relaxation. These nutrients have also been proven to aid those who have liver disorders.
Multivitamins
Multivitamins are known for boosting your energy levels, easing out mood swings, reducing stress and anxiety, and maintaining muscle mass. Additionally, of course, multivitamins will help with maintaining the essential vitamin levels of the body.
Protein Shakes
Protein shakes both enhance muscle gain and improve recovery & performance. They can also aid in the prevention of muscle loss, and it’s believed they may be able to increase muscle mass while a person is losing weight.
Conclusion
If you’re not highly experienced with working out, trying Wahlberg’s entire workout (especially on his exact schedule) will be nothing short of a nightmare.
If you’re eager to match his routine, work your way into it. Start with the morning workouts only, and once you feel you have enough experience in this area, you can add in the evening workouts too.
Crafting a physique like Wahlberg’s takes years of dedication- try to have realistic expectations, and use Wahlberg’s routine as a baseline to find your own perfect schedule.