The Mark Wahlberg's Workout Routine to Build Muscle Mass

Mark Wahlberg is a renowned actor and he has played many roles in movies that require all different kinds of physiques. In this article, you will learn a Mark Wahlberg's Workout Routine that he used to build muscle mass for his role in the "Pain & Gain" movie.

So, how to get big like famous actor Mark Wahlberg? First tip - lift heavy. Mark Wahlberg is a fan of old-school bodybuilding workouts and his focus is on heavy barbell and dumbbells more than on machine exercises. 

Life was not so easy for Mark, just like his workouts. He had a hard time growing up and he also had a hard time building his amazing physique. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders.

Life was not so easy for Mark, same as his workouts. If you want to succeed in anything in life you need to work hard on it. Same goes for building muscle mass. Mark Wahlberg has been lifting heavy weights since the 80's and he acquired techniques from golden era bodybuilders.

For those that don't know, supersets are done when you perform 2 exercises without pausing between them. Usually, the first exercise in the superset is compound exercise followed by isolation exercise.

Check out Mark Wahlberg's Workout Routine for Pain and Gain movie:

MONDAY - Chest, Shoulders, Triceps and Abs

1st Superset 

(45 seconds rest between supersets)

Barbell Bench Press: 4 sets, 8-12 reps

Dumbbell Flyes: 4 sets, 8-12 reps 

2nd Superset

Incline Bench Press: 4 sets, 8-12 reps

Front Shoulder Raises: 4 sets, 8-12 reps

3rd Superset

Decline Bench Press: 4 sets, 8-12 reps

Side Lateral Raises: 4 sets, 8-12 reps

4th Superset

Military Press: 4 sets, 8-12 reps

Parallel Bar Dips: 4 sets, 8-12 reps

5th Superset

Lying Triceps Extensions: 4 sets, 8-12 reps

Cable Triceps Pressdowns: 4 sets, 8-12 reps

Sit Ups: 2 sets, 15 reps

Bicycle Crunches: 2 sets, 15 reps

Side Crunches: 2 sets, 15 reps

Medicine Ball Twists: 2 sets, 15 reps

Treadmill for 30 mins

TUESDAY - Legs, Back, and Biceps

1st Superset

Front Barbell Squat: 4 sets, 8-12 reps

Split Squats: 4 sets, 8-12 reps

2nd Superset

Leg Press: 4 sets, 8-12 reps

Jump Squts: 4 sets, 8-12 reps

3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps

Calf Raises: 4 sets, 8-12 reps

4th Superset

Barbell Deadlift: 4 sets, 8-12 reps

Leg Curls: 4 sets, 8-12 reps

5th Superset

Pull Ups: 4 sets, 8-12 reps

Dumbbell Rows: 4 sets, 8-12 reps

6th Superset

Lat Pull Down: 4 sets, 8-12 reps

Seated Cable Rows: 4 sets, 8-12 reps

Seated Biceps Curls: 3 sets, 10-8-6 reps

Barbell Biceps Curls: 3 sets, 10-8-6 reps

EZ Bar Curls: 3 sets, 10-8-6 reps

Preacher Curls: 3 sets, 10-8-6 reps

Treadmill for 30 mins

Doesn't sound easy, does it? Wednesday is a rest day and then goes a row of three training days.

THURSDAY - Full Body Workout

(90 seconds between circuits, no rest between exercises)

Circuit one:

Barbell Deadlift: 4 sets, 8 reps

Power Clean: 4 sets, 8 reps

Clean and Press: 4 sets, 8 reps

Hang Snatch: 4 sets, 8 reps

Circuit 2:

Split Squats: 4 sets, 8 reps

Barbell Bench Press: 4 sets, 8 reps

Barbell Deadlift: 4 sets, 8 reps

Inverted Row: 4 sets, 8 reps

Circuit 3:

Cable Biceps Curls: 3 sets, 6-8 reps

Leg Press: 3 sets, 6-8 reps

Triceps Pushdowns: 3 sets, 6-8 reps

Seated Side Lateral Raises: 3 sets, 6-8 reps

Circuit 4:

Sit Ups: 3 sets, 15 reps

Bicycle Crunches: 3 sets, 15 reps

Side Crunches: 3 sets, 15 reps

Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins

FRIDAY - Chest, Triceps and Shoulders Workout from Monday + Biceps Workout

Seated Biceps Curls: 3 sets, 10-8-6 reps

Barbell Biceps Curls: 3 sets, 10-8-6 reps

EZ Bar Curls: 3 sets, 10-8-6 reps

Preacher Curls: 3 sets, 10-8-6 reps

Machine Biceps Curls: 3 sets, 10-8-6 reps

Treadmills for 30 mins

SATURDAY - Legs, Back, and Abs

1st Superset

Front Barbell Squat: 4 sets, 8-12 reps

Split Squats: 4 sets, 8-12 reps

2nd Superset

Leg Press: 4 sets, 8-12 reps

Jump Squts: 4 sets, 8-12 reps

3nd Superset

Walking Dumbbell Lunges: 4 sets, 8-12 reps

Calf Raises: 4 sets, 8-12 reps

4th Superset

Barbell Deadlift: 4 sets, 8-12 reps

Leg Curls: 4 sets, 8-12 reps

5th Superset

Pull Ups: 4 sets, 8-12 reps

Dumbbell Rows: 4 sets, 8-12 reps

6th Superset

Lat Pull Down: 4 sets, 8-12 reps

Seated Cable Rows: 4 sets, 8-12 reps

Sit Ups: 3 sets, 15 reps

Bicycle Crunches: 3 sets, 15 reps

Side Crunches: 3 sets, 15 reps

Medicine Ball Twists: 3 sets, 15 reps

Treadmill for 30 mins

Try out this Mark Wahlberg's Workout Routine to get muscular and toned physique as famous Hollywood actor. He followed this workout routine and bulked up 40 pounds of muscle for his role in 'Pain and Gain' movie in 2013. Don't forget to consume enough calories and macronutrients that are very important for building muscle mass.