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 Press||4||8-12||0 secs|
|Dumbbell Chest Flys||4||8-12||45 secs||Superset #1|
|Incline Bench Press||4||8-12||0 secs|
|Front Shoulder Raises||4||8-12||45 secs||Superset #2|
|Decline Bench Press||4||8-12||0 secs|
|Side Shoulder Raises||4||8-12||45 secs||Superset #3|
|Shoulder Military Press||4||8-12||0 secs||Seated|
|Standing Shoulder Press||4||8-12||45 secs||Alternating||Superset #4|
|Parallel Bar Dips||4||8-12||0 secs|
|Cable Triceps Pressdown||4||8-12||45 secs||Superset #5|
|Lying Triceps Extensions||4||8-12||0 secs||Barbell|
|OH Triceps Extensions||4||8-12||45 secs||Single-Arm||Superset #6|
- Flat Bench Press
- Superset with Dumbbell Chest Flys
- Incline Bench Press
- Superset with Front Shoulder Raises
- Decline Bench Press
- Superset with Side Shoulder Raises
- Seated Shoulder Military Press
- Superset with Alternating Standing Shoulder Press
- Parallel Bar Dips
- Superset with Cable Triceps Pressdowns
- Skull Crushers aka (Barbell Lying Down Triceps Extensions)
- Superset with Single-Arm Overhead Triceps Extensions
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 Squats||4||8-12||0 secs|
|Split Squats||4||8-12||45 secs||Superset #1|
|Leg Press||4||8-12||0 secs|
|Jump Squats||4||8-12||45 secs||Superset #2|
|Walking Lunges||4||8-12||0 secs|
|Calf Raises||4||8-12||45 secs||Superset #3|
|Barbell Deadlift||4||8-12||0 secs|
|Alternating Leg Curls||4||8-12||45 secs||Superset #4|
|Dumbbell Rows||4||8-12||45 secs||Superset #5|
|Lat Pull Downs||4||8-12||0 secs|
|Seated Pulley Rows||4||8-12||45 secs||Superset #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.”
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.
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.