How To Train Like Mark Wahlberg

How To Train Like Mark Wahlberg

Mark Wahlberg is a celebrity icon and movie star and is known for his athleticism and physique both on and off the camera set. Mark Wahlberg follows a strict diet and exercise program that allows him to continually change his physique for roles that require him to be everything from a boxer to a bodybuilder. For his role in Pain & Gain, Wahlberg used an advanced periodized program incorporating heavy weightlifting, supersets and HIIT cardio to gain 40 pounds of lean muscle within just a few months following his previous role where he weighed in at 165 pounds.This program, in combination with an increased caloric intake and a high-protein balanced meal plan, will result in an athletic and muscular physique that is comparable to professional athletes and bodybuilders alike.

Monday: Back, Biceps, HIIT Cardio
Tuesday: Chest, Shoulders, Triceps
Wednesday: Legs, Abs, Cardio
Thursday: Rest
Friday: Back, Biceps, HIIT Cardio
Saturday: Chest, Shoulders, Triceps
Sunday: Legs, Abs, Cardio

Back, Biceps, HIIT Cardio

Superset 1 Sets Reps Rest
Deadlifts 4 6-10  30 seconds
Pullups 4 8-12 1-2 Minutes

 

Superset 2 Sets Reps Rest
Barbell Row 3 8-12 30 seconds
Close Grip Lat Pulldown 3 8-12 1-2 minutes

 

Superset 3 Sets Reps Rest
Barbell Curl 3 8-12 30 second
Dumbbell Concentration Curl 3 8-12 1-2 minutes

 

HIIT Cardio-20 mins total Time Reps Rest
Battling Rope Waves 30 seconds AMRAP Minimal/ No rest
Burpees 30 seconds AMRAP 1 minute

 

Chest, Shoulders, Triceps

Superset 1 Sets Reps Rest
Flat Barbell Bench Press 4 6-10 30 seconds
Dumbbell Lateral Raise 4 10-15 1-2 minutes

 

Superset 2 Sets Reps Rest
Barbell Military Press 3 8-12 30 seconds
Dumbbell Fly’s 3 10-15 1-2 minutes

 

Superset 3 Sets Reps Rest
Bodyweight Dips 3 8-12 30 seconds
Dumbbell Skull Crushers 3 8-12 1-2 minutes

 

Legs, Abs, Cardio

Superset 1 Sets Reps Rest
Barbell Back Squat 4 6-10 30 seconds
Jump Squats 4 10-15 1-2 minutes

 

Superset 2 Sets Reps Rest
Leg Press 3 8-12 30 seconds
Dumbbell Walking Lunges 3 8-12 1-2 minutes

 

Superset 3 Sets Reps Rest
Leg Extension 3 8-12 30 seconds
Leg Curl 3 8-12 1-2 minutes

 

Abs Giant Set Sets Reps Rest
Physio Ball Crunches 3 15-20 Minimal
Bicycle Crunch 3 15-20 Minimal
Leg Raises 3 15-20 Minimal
Medicine Ball Russian Twist   15-20 1-2 Minutes

 

Boxing-30 to 45 minutes total Rounds Time Rest
Jump rope 1 5 minutes Minimal
Heavy Bag Combinations 3 3 minutes 1 minute
Partner Focus Mit Combinations 3 3 minutes 1 minute

Mark Wahlberg’s success is attributed to his positive mindset, consistency and hard work both in an out of the gym. Walberg maintains his physique by an intelligent being aware of his body needs through training, nutrition and rest.

References

[1] http://www.mensfitness.com/life/mark-wahlberg-reveals-his-secrets-staying-buff-41-video

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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