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
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