Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks

 Mark Wahlberg Workout

The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. He had to lift very heavy to gain 40 pounds of muscle in 7 weeks. For Pain & Gain, he used a 3 day workout split. Mark’s diet consists of eating all day long. Mark Wahlberg says he ate 10-12 times a day to gain weight for Pain & Gain.


Mark Wahlberg worked with trainer Bryan Nguyen. Training for the movie Pain & Gain, Mark Wahlberg said he went back to his old-school movie workouts. But, he did less cardio, and ate more. Wahlberg had just under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience:

I was 165 pounds for my last movie, but I had to walk on the set at 205. So, that’s 40 pounds of muscle in 7 weeks. That’s a lot of physical preparation.

The Mark Wahlberg workout is a 5-day routine. He takes Wednesdays and Sundays off. Mark Wahlberg admits that he made most of this workout up himself. He relied on past supersets that did the job. The workout is all about lifting really heavy to gain body weight fast.


The Mark Wahlberg workout listed below is for Pain and Gain, where he plays Daniel Lugo. In the movie, he gets mixed up in an extortion attempt that goes wrong. Based on a visceral true story, the movie included The Rock, who worked out hard himself, and also has a killer workout routine. Here is the Dwayne Johnson aka The Rock workout.

Mark Wahlberg Workout Monday Routine – Chest, Arms & Abs

The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.

A.M workout: Chest, Shoulders, and Triceps

Do 4 sets of 8-12 reps. The Pain & Gain workout used heavy lifting, and supersets. If you can do more than 12 reps, increase weight to stay challenged.


Flat Bench Press48-120 secs
Dumbbell Chest Flys48-1245 secsSuperset #1
Incline Bench Press48-120 secs
Front Shoulder Raises48-1245 secsSuperset #2
Decline Bench Press48-120 secs
Side Shoulder Raises48-1245 secsSuperset #3
Shoulder Military Press48-120 secsSeated
Standing Shoulder Press48-1245 secsAlternatingSuperset #4
Parallel Bar Dips48-120 secs
Cable Triceps Pressdown48-1245 secsSuperset #5
Lying Triceps Extensions48-120 secsBarbell
OH Triceps Extensions48-1245 secsSingle-ArmSuperset #6

Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. For example, Wahlberg would do incline bench to work his chest and arms. Then, he would do shoulder raises to concentrate on just his shoulders.

When talking about accomplishing goals and his workout routine, Mark Wahlberg says:

Whatever it is, you got to ease into it. Don’t try to do it all in a day. You’ve gotta work up to it. If you do it right, do the work and get a lot of rest. And, especially get enough nutrition on top of it. You’ll be surprised what you can accomplish with the goals you set for yourself.

P.M workout: Stretching, Abs, and Cardio


For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

Mark Wahlberg uses the afternoons to recover, do light workouts, stretch, and do cardio.

I go in there and warm up. You know, at my age, I can be injury prone. I stretch, I use the foam roller, use the bands, the Val Slides, stuff like that. I want to remain injury free.

Mark Wahlberg Workout Tuesday Routine – Legs, Back & Biceps

The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.

A.M workout: Legs & Back


Front Squats48-120 secs
Split Squats48-1245 secsSuperset #1
Leg Press48-120 secs
Jump Squats48-1245 secsSuperset #2
Walking Lunges48-120 secs
Calf Raises48-1245 secsSuperset #3
Barbell Deadlift48-120 secs
Alternating Leg Curls48-1245 secsSuperset #4
Pullups48-120 secs
Dumbbell Rows48-1245 secsSuperset #5
Lat Pull Downs48-120 secs
Seated Pulley Rows48-1245 secsSuperset #6

Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If you can do more than 12 reps, increase weight to stay challenged.

Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout.

Since he wanted to get big fast, Mark Wahlberg used very heavy weight. He would increase weight, and lower the reps as time went on. When asked about his schedule, Mark Wahlberg says about his workout routine:

I’d wake up at 4:30 every morning, have a pre-workout igniter, and then hit the weights heavy, depending on the day and the routine for the day. But it always involved heavy lifting, and mostly just weights.

P.M workout: Biceps, Stretching, and Cardio

Mark Wahlberg does a lot of biceps curl variations. The Mark Wahlberg workout starts with 10 reps, then goes to 8 reps, then 6 reps. He tried to add weight each time, making this the opposite of a drop set. Mark Wahlberg would also work with the TRX system in the afternoons.

Mark Wahlberg gave the example that at one point he was using the following for seated bicep curls:

  • 1 sets of 10 at 45 lbs. (20 kg)
  • 1 set of 8 at 55 lbs (25 kg)
  • 1 set of 6 at 65 lbs. (30 kg)


Asked about his lower body routine, Mark Wahlberg says:

Jump squats, split squats, I do a lot of front loaded squats, also a lot of lunges. I’ll tell you what. Do 30 seconds on the TRX, get bands, elevate with one leg in the air, then try to do a jump squat and lunge for 30 seconds straight. Intense squats and lunges.

Mark Wahlberg Workout Wednesday Routine – Rest

The Mark Wahlberg workout rests on Wednesdays and Sundays. He likes to call Wednesdays “Family Time.”

  • Rest

On days that he does lift, the typical Mark Wahlberg workouts lasts 60 to 90 minutes. Wahlberg always starts with a quick warm up. Then, he gets into the heavier part of the routine. Mark Wahlberg wanted to be bigger for Pain & Gain. But, he says:

I actually planned on getting bigger than I did. But, I was getting ready to film Broken City right before, and the director wanted me to be thinner. I weighed 185-190 at the time, then lost weight for the role in Broken City. I still got up to 212 by the end of filming for Pain & Gain.

Mark Wahlberg Workout Thursday Routine – Full Body Workout

The Mark Wahlberg workout starts his Thursday routine very early in the morning with a heavy workout. He focuses on chest and arms. Then, he does an abs workout, with light cardio, in the afternoon. When filming Pain & Gain, Wahlberg had to do the entire workout at 4 in the morning.

A.M workout: Full Body Workout

Do 4 rounds of each circuit. Do 8 reps of each exercise. The Thursday full body workout routine used 2 circuits, followed by some finishers. If you can do more than 8 reps, increase the weight to stay challenged.

Rest 90 secs after you have finished a circuit. Don’t rest in between exercises. Trainer Bryan Nguyen would have Mark finish all 5 exercises in a circuit without resting. Then, he would have Mark Wahlberg rest 90 secs before starting the next set of that circuit.

Circuit 1

Circuit 2


Then, he would finish with 2-3 sets of 6-8 reps of each exercise. Trainer Bryan Nguyen would have Wahlberg would rest 60 secs between each exercise.


Mark Wahlberg was asked about being busy, finding success, and deciding to continue doing movies:

There’s 2 kind of people in the world. The people that have success and get lazy. Failure’s not an option. I’m the person that I am just hungry. I know that I have a lot more to accomplish. A lot more to achieve. I know that with my story, and my experience, I have a lot to show people.

P.M workout: Abs, Stretching, and Cardio

For the abs routine, he would do 2-3 circuits of 15 reps per exercise:


Mark Wahlberg has his own in-house gym. But when in South Florida, training for Pain & Gain, he had to use the sports club. While there, he says the workout consisted of:

A lot of old-school stuff. I’d literally do a row of machines at the Sports Club. One set of every single machine all the way down the row. I’d leave the hotel at 4:30 in the morning. Just as the nightclubs were letting out on South Beach.

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About the Author:

Chris Davis is focused on bringing you the most popular information on celebrity and athlete workouts. His goal is to make you stronger. Connect with him on Facebook, Twitter and Google.

  • The Rock

    40lbs in 2 months? Got to love them steroids.

    • Chris Davis

      I think his hairline would like to have a word with you. You don’t have a full head of hair in your 40′s by doing steroids your whole life.

      • Joe

        Chris, steroids do not cause hair loss if you’re not already predisposed, it is hereditary. Granted if you are going to go bald, it will hasten the process. 40 pounds of muscle, especially on an already well formed body, would take years. Of course he is on steroids or something along the same lines… Personally I don’t know what it matters. If someone wants to take a PED, go for it.

        • Chris Davis

          Yes, I wasn’t on board at first. But, I agree with you guys now: You can take PED’s and still have a full head of hair. The side effects are different for everyone.

  • Jay

    Hey, I was wondering how accurate the information on this article is?

    • Chris Davis

      It’s based on all the interviews and magazine articles that Mark Wahlberg did for Pain & Gain. Sometimes, the magazines use an abridged workout to cater to low-patience audience. So, there may be more exercises that Mark Wahlberg did. Still, all the ones he mentioned are in the workout.

      Also, Mark Wahlberg says that he normally stays in shape by playing basketball a lot. (He has an indoor basketball court in his home). But, for Pain & Gain, Wahlberg was mass building, so he stopped playing basketball to get in shape for the role.

  • piero

    hi chris!… so marc trains early in the mornig on an empty stomach, and after workout has breakfast?!

    • Chris Davis

      Hey Piero!

      For Pain & Gain, Mark Wahlberg did not train on an empty stomach. He ate all day long to gain weight. To gain 40 pounds, Mark Wahlberg says that it was all about overloading his body with food. Mark Wahlberg says about his workout:

      “I’d wake up at 4:30 every morning, have a nice breakfast…And then a protein shake after the workout. And then chicken, steak, fish, a little bit of past here and there. Just really overloading, meal after meal after meal.”

      But when Mark wants to burn fat, he does cardio first thing on an empty stomach. He plays basketball at his house at 5:30 in the morning. The key to burning fat and losing weight is training first thing in the morning on an empty stomach. Our bodies are conditioned to hold onto fat the best they can. But, at night the body burns fat for fuel. So, when you wake up in the morning, your body has more fatty acids ready to be burned off. Working out later in the day, you’re less likely to burn these fatty acids, and more likely to burn the food you’ve ate that day. So, working out first thing in the morning, on an empty stomach, is what the majority of celebrity trainers do to get their clients to lose weight.

  • piero

    thank u so much!!!

  • Anon

    It is obvious the author has no knowledge of (AAS). Jay Cutler, Kai Greene and many more professional body builders juice to the gills and do not experience acne, hair loss, nor do they experience gyno. When it comes down to how steroids effect an individual it is all genetic.
    Previous user of Dbol, winstrol, tren and testosterone. I experienced gyno but letrezole took care of that, but no hair loss. ~retired body builder~

    • Chris Davis

      What I do know is that the major side effects of steroids include:

      “Increased risk of cancer, increased risk of heart and liver disease, jaundice, fluid retention, reduction in HDL-C (“good cholesterol”), high blood pressure, changes in blood coagulation, increased risk of atherosclerosis, swelling of the soft tissues of the extremities (edema), and obstructive sleep apnea. Side effects specific to men can include testicular atrophy or the shrinking of the testicles, reduced sperm count, infertility, baldness, and the development of breasts.” (cited from:

      But you’re right, the effects for an individual will be based on genetics, so despite all these risks, each individual will have a different array of the side affects listed above.

  • Jay

    With the intensity of these workouts, would doing the muscle groups twice a week be considered over training?

    • Chris Davis

      The Mark Wahlberg workout focuses on eating a ton of food to recover from his training. By eating all day long (and taking naps he says), Mark Wahlberg was able to recover faster than normal. In turn, he was able to train muscle groups twice per week with great results. Wahlberg had a small window, within which he had to put on weight, so he turned to training muscle groups twice per week. Doing this results in bigger gains in shorter time. But it should also be added that Mark Wahlberg has weight trained for over 20 years. Someone much newer to weight training would surely want to start with only one training session per muscle group. From there, you would have to assess your diet/recovery to decide when to jump to the 2x/week schedule.

      • Batman

        “But it should also be added that Mark Wahlberg has weight trained for over 20 years”

        That’s really what it comes down to. Go back to his Calvin Klein ads waaay back in the day. He’s always been in great shape. It’s much easier for him to do what he did than for somebody who has never worked out a day in their life.

        • Chris Davis

          Very true, I agree.

  • Batman

    It’s easier just to say “I gained 40lbs of muscle” than it is to say “I gained 40lbs”. Sounds cooler, too.

    There’s no way he gained that much muscle in that period of time. If he did, forget movies… write a book and become a billionaire.

    • Chris Davis

      Well, he did start a supplement line, “Marked Nutrition.” But yea, I hear what you’re saying.

  • Luke

    Great info man, but you mention ‘Mark Wahlberg’ in literally every sentence. It seems like keyword stuffing to get your SEO right for Google, but these days Google penalizes this amount of keyword stuffing. Just giving you a heads up. The info is awesome though!

    • Chris Davis

      Thanks for the feedback. I’ll take a look at that.