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.
