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.

Best Exercises to Build Muscle

BEST EXERCISES TO BUILD MUSCLE

           

     Yeah, you probably know that I am thinking on Compound Exercises, that must be clear. I appreciate them a lot more than Isolation Exercises and in order to Gain Muscle and also Lose Fat, your Workout Program must contain a lot of Compound Workouts.

With those exercises, all old school bodybuilders made their body so muscular and strong. Strength is very important too to achieve your muscle building goals so lift heavy and with not so many reps and you will see results. Along with good Hypertrophy Meal Plan and great Hypertrophy Workout Plan you must see results. 

Don't be afraid of hard workouts, just learn how to do any exercises with perfect form and you won't damage any muscle. Lift heavy and add more weight every training session.

1. Bench Press 

This is my favorite exercise and I always put it as no. 1 in my pushing workouts and my upper body workouts. With Bench Press, you can become more strong and add muscle to your chest primarily and also for your shoulders, triceps, and traps. Muscles that are affected by Bench Press are often most important for most beginners in bodybuilding but you also must give attention to your Upper Back and Lower Back if you want to get the proportional body and also to don't get damaged.

Here is a tutorial on how to do Bench Press correctly and with good form from Buff Dudes YouTube channel:

2. Squat

King of lower body exercises, absolutely. If you want to be big and strong and have the whole body developed you must input Squats in your workout routine. It is good Mass Building exercises, probably the best. What Bench Press is for Upper Body that Squat is for Lower Body. They are both very important.

3. Pull Up / Chin Up

There are many variations of this exercises but the main classification is on Pull Up and Chin Up and the difference between those two is a grip stance, overhand or underhand. Underhand grip, Chin Up, works Biceps significantly more but still is very good for Upper Back. If you can't do many pull ups don't give up, do them on every back workout day in the beginning of training and you will do more and more every time. There is nothing better for big and muscled upper backs and also big biceps than Pull Up or Chin Up.

 Jeff from AthleanX channel on YouTube explain the importance of Pull Ups and Chin Ups for back training and difference between those two. Watch this video and learn to do those two exercises properly and why are they different.

Other important compound exercises:

I consider these three exercises as most important for strong and muscled body and I will just mention some others. But with those three exercises only you can build big muscles and be very fit and strong. Use them separately and also add some weights on the belt or between your legs if you can do many pull ups and chin ups.

Other great Mass Building Compound Exercises are:

• Military Press (Overhead Press)
• Dips (For chest or for triceps, also you can add weights)
• Dead Lifts (Become incredibly strong)
• Rows (Bent-Over Row, T-Bar Row, Machine Rows)
• Pull Down Machine (Great for those that can't do any pull up)
• Lunges

Compound Exercises for Strength and Hypertrophy

Compound Exercises are Best for Strength and Muscle Size

    Many people that are going to the gym focus to hypertrophy, for those that don't know what muscle hypertrophy is, that is increase in size of skeletal muscle through a grow of its component cells. We can say that muscle hypertrophy is muscle gain, that have the same meaning. And I mostly see questions about muscle gain when I am searching the web but a lot of people don't think about a very important fact:

You need to get more stronger to gain more muscle mass. That works together. If you only lift same amount of weight for one year you won't see some results. That is the rule muscles function. Muscles get very easy adapted to one weight and they can not increase in size if you are lifting that weight all the time. 

But, what you need if you want to lift heavier? You need to GET STRONGER. Period.

Lifting weight from 10 to 12 won't get you very stronger. That means you are lifting weights that is not very heavy for you and that does not increase your strength. You must follow some programs on the web that are created for strength gain or some powerlifter's programs. Yeah, I also imagined powerlifters as fat big guys that are not aesthetic and they eat too much calories, either healthy and junk food. But they are not, some of them are very fit and incredibly strong. 

    

      Imagine yourself very fit with big lean muscle size and super strong, that is just perfect. You can look good, be healthy and when some girl want you to help her with something heavy you will not be afraid to be laughed at. Some bodybuilders are not strong you must know that, they are just big and pumped but where the strength is? I don't want to mention Steroid users, I don't believe those guys are even worth mentioning. They are not athletes, they are just balloons with tons of muscle but with little effort and some testosterone injections that will bring them nothing than heart attack and erection dysfunctionallity. You don't want that, so don't even think about that.

It is better to be skinny athlete with not so much muscle size and definition but looking fit and normal than looking big and heavy but unhealthy, unaesthetic and on steroids. 

My point is, try some training programs for strength gain for one to two month then go again to train for hypertrophy, you will feel stronger and you will get more muscle size. To achieve that you must do generally only COMPOUND EXERCISES and do them in all workout days with only one or two isolation exercises if you like. 

I will share a video about a strength training from Elliot Hulse, Strength Camp channel. Follow this guy, he can help you a lot if you are beginner and looking for muscle and strength gains. I recommend him very much because he helped me to get a lot of gains for a short period of time with mostly compound exercises.

Feel free to ask or say anything in the comments. Don't forget to GO HARD in the Gym.