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.

Try Mark Wahlberg's Workout Routine to Build Muscle Mass Fast

Mark Wahlberg is one of the celebrities that had many body transformations. In 90's he was known for his body fitness and shredded abs, but now he is well known for his pack of big guns. Cannons. Let's take a look how Mark Wahlberg looked in the 90's:

This is Mark Wahlberg modeling for Calving Klein in the 90's. We can say that Mark was very fit then, so he is now too. But, did you noticed a big difference between photos? Yes, on the first photo (below title) we can see that Mark Wahlberg built big arms that many lifters want to have.

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. 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. 

The workout routine that Mark Wahlberg followed to get big for his role in 'Pain and Gain' movie was a 5-day routine. Wednesdays and Sundays were his rest days. In his workout routine, Mark focused on heavy lifting and supersets to build muscle mass fast.

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.

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.

Check out:

The Bodybuilding Guide to Build Muscle Mass Fast

Mark Wahlberg's Workout for Big Arms

HOW TO BUILD BIG ARMS LIKE MARK WAHLBERG

Exercises from Mark Wahlberg's Workout Plan

Yes those are two big guys Mark Wahlberg and Dwayne The Rock Johnson and their photos from movie "Pain and Gain". I guess that all bodybuilding fans knows about these two guys and their amazing physique. And also, this is the first time that I noticed that Mark's Triceps and Biceps looks bigger that The Rock's, and I watched the movie more than three times probably. 

Also, one of the differences between these two big-sized guys is that I guess that only steroid user is The Rock, I am not sure but I read about that a lot of times on the internet before, though I never heard that Mark Wahlberg used anabolic steroids. So, what exercises this naturally big guy used in his Workout Routine to build those big guns? That is really simple, he used exercises that many bodybuilders with a great physique did and whose big arms are famous in the whole world.

The number of Sets and Reps? He used 10 reps in 1st set then he would add more weight and did 8 reps in 2nd set and in his last, 3rd set, he put more weight on dumbbells or barbell and did 6 reps. That was his favorite routine for big arms. 

Exercises:

Biceps Curl

Overhead Triceps Extension

Incline Bench Biceps Curls

Triceps Dips

Pull-Ups

Bench Press with Close Grip

Hammer Curls

Seated Preacher Curls

I don't know about you but I tried this Mark Wahlberg's routine and I will perform it many times again. He is an amazing actor and he is famous for his great physique and I will post more about his training routines and diet plans.

Comment about this Workout.