Mark Wahlberg is a famous actor in Hollywood due to his acting prowess and striking body. Many people take Wahlberg as a role model for fitness to reach a Hollywood-level physique. Stand-up Hollywood actor follows strict diet and training program to get muscular bodies that impress audiences worldwide. In addition, Mark Wahlberg looked like a Greek God.
Unlike actors such as Matthew McConaughey and Chris Evans put on slim down and muscle mass for a specific role. After that, they go back to their everyday look. Mark stays in good shape by following the diet plan yearly. Keep reading the post to learn the comprehensive guide of Mark Wahlberg’s workout routine and diet plan.
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About Mark Wahlberg
On 5th June 1971, Mark Wahlberg was born in Boston, Massachusetts, and raised with his siblings. Mark’s parents divorced when he was eleven so he faced numerous troubles in his childhood and also dropped out of school.
Donnie is a successful musician who is one of Mark’s older brothers. He decided to help Mark Wahlberg to gain a footing in the entertainment industry. Mark Wahlberg not only stands out for his outstanding acting skill but also for his attractive physical transformations. Let’s see Mark Wahlberg’s regular schedule.
- Wake up – 2:30 AM
- Prayer time – 2:45 AM
- 1st breakfast – 3:15 AM (steel oats, eggs, and peanut butter)
- Workout – 3:40-5:15 AM
- 2nd breakfast – 5:30 AM (protein shake, sweet potato, and burgers)
- Shower – 6 AM
- Golf – 7:30 AM
- Snack – 8 AM
- Cryo chamber recovery – 9:30 AM
- 3rd breakfast – 10:30 AM (grilled chicken salad, boiled eggs, olives, etc.)
- Family time and work calls – 11 AM
- Lunch – 1 PM
- Meetings – 2 PM
- Pick up children from school or have a fun time with family – 3 PM
- Snack – 3:30 PM
- Workout – 4 PM
- Shower – 5 PM
- Dinner – 5:30 PM
- Bedtime – 7:30 PM
Mark Wahlberg Statistics
| Height | 5 ft 8 in |
| Weight | 78 kg or 172 lbs |
| Chest | 46 in or 117 cm |
| Waist | 35 in or 89 cm |
| Biceps | 16 in or 41 cm |
| Age | 52 |
| Birthday | June 05, 1971 |
| Birthplace | Boston, Massachusetts, United States |
Mark Walberg’s Workout Schedule
Hollywood actor Mark follows the diet program with multiple training methods to build the standard shape like a bodybuilder. Mark has gained more than thirty pounds for his character in Father Stu. His workout plan can be designed based on his role in the upcoming film. Since 2006, Mark has been working as a personal trainer. Mark takes rest on Wednesday and Sunday, which help their body to recover. Here is a workout schedule of Mark Walberg:
Morning – Chest and arms
- Flat Bench Press and Dumbbell Chest Fly – 4 sets ten reps
- Decline Bench Press and Rear Delt Fly – 4 sets 12 reps
- Parallel Bar Dips and Cable Triceps Pushdowns – 4 sets, eight reps
- Incline Bench Press and Front Shoulder Raise – 4 sets of eight reps
- Lying Triceps Extension and Overhead Triceps Extensions – 4 sets, ten reps
- Shoulder Military Press and Standing Shoulder Press – 4 sets, ten reps
Afternoon – ABS & Cardio
- Stretch, Foam Roll, Ramp Warm-Up, and Mcgill Curl-Ups – 1 set 15 reps
- Side Crunches – 1 set of 12 reps
- Bicycle Crunches – 1 set 10 reps
- Medicine Ball Twists – 1 set of 10 reps
- Hip Ups -1 set 15 reps
- Cardio –Treadmill for thirty minutes
Legs, Back, and Biceps (Morning)
All workouts are done for four sets of eight–twelve reps that provide the desired outcome. Let's see the list of exercises for the legs, back, and biceps:
- Front Squats
- Walking Lunges
- Split Squats
- Leg Press
- Barbell Deadlift
- Jump Squats
- Calf Raises
- Alternating Leg Curls
- Dumbbell Rows
- Seated Pulley Rows
- Lat Pulldowns
- Pull-Ups
Afternoon exercises – Biceps, Stretching, and Cardio
These workouts are performed for three sets and eight-ten reps. Here are afternoon workouts
- Warm-Up
- Dumbbell Bicep Curls
- Stretching, TRX work, Foam Roller, and Bands
- Machine Bicep Curls
- Seated Biceps Curls
- EZ-Bar Curls
- Preacher Curls
- Barbell Bicep Curls
- Treadmill for thirty minutes
Full Body (Morning)
Mark Wahlberg performs nineteen exercises that knock his entire body. You can perform these workouts for four rounds and eight reps.
Circuit 1
- Push Press
- Barbell Deadlift
- Clean and Press
- Hang Snatch
- Power Clean
Circuit 2
- Barbell Deadlift
- Split Squats
- Barbell Bench Press
- Inverted Rows
The person can take sixty seconds of rest between every workout.
- Triceps Pressdowns
- Seated Side Lateral Raises
- Cable Bicep Curls
- Seated Chest Press
- Leg Press
Abs, Stretching, and Cardio – afternoon workout
Mark performs three sets of 15 reps every workout after warm-up. Let's see the list of exercises for the afternoon session:
- Stretching, Val Slides, Foam Roller and Bands
- Medicine Ball Twists
- Curl-Ups
- Side Crunches
- Bicycle Crunches
- Hip-ups
- Elliptical for thirty minutes
Morning - Chest, Arms, and Biceps
Mark does twenty-one different workouts on Friday mornings, and each exercise has four circuits and eight or ten repetitions. Here are Mark Wahlberg's workout routines:
- Incline Bench Press
- Front Shoulder Raises
- Flat Bench Press
- Dumbbell Chest Flyes
- Decline Bench Press
- Shoulder Military Press
- Parallel Bar Dips
- Lying Triceps Extensions
- Overhead Triceps Extensions
- Side Shoulder Raises
- Standing Shoulder Press
- Cable Triceps Pressdowns
Afternoon workout – Biceps, Stretching, and Cardio
In the afternoon session, Mark performs every exercise in three rounds and eight reps.
- Dumbbell Bicep Curls
- Preacher Curls
- Seated Biceps Curls
- Barbell Bicep Curls
- EZ-Bar Curls
- Machine Bicep Curls
- Treadmill for thirty minutes
Morning - Legs, Back, and Abs
On Saturday morning, Wahlberg performs the following exercises for four sets and ten reps.
- Front Squats
- Leg Press
- Walking Lunges
- Barbell Deadlift
- Pull-Ups
- Lat Pulldowns
- Seated Pulley Rows
- Split Squats
- Jump Squats
- Calf Raises
- Alternating Leg Curls
- Dumbbell Rows
Afternoon Workout – Abs, Stretching, and Cardio
Mark Wahlberg performs two circuits of these workouts for eight reps.
- Warm-Up
- Stretching, foam roller work, valslides, and band work
- Hip-ups
- Bicycle Crunches
- Curl-Ups
- Side Crunches
- Treadmill
- Medicine Ball Twists
These workouts help Mark Wahlberg to obtain an attractive body.
Mark Wahlberg Diet Plan
Mark Wahlberg consumes the first two meals before most people have woken up. Also, he goes to bed around 8 PM to give rest for his body. Mark’s diet program provides essential nutrition to the body that helps him to achieve their fitness goal. Let’s see Mark’s diet plan:
- He follows balanced nutrition, which includes proteins, complex carbohydrates, vegetables, and healthy fats that boost muscle growth.
- As an alternative to taking large meals, Mark consumes fewer meals frequently, leading to stop overeating and maintain a steady metabolism.
- Protein is essential for muscle growth and repair, so he consumes food that consumes a high amount of protein, such as chicken, fish, and plant-based options.
- Wahlberg adds healthy snacks to his diet plan, such as nuts, yogurt, and fruits, preventing energy crashes.
- Staying hydrated is vital for overall health and fitness. So Mark drinks an adequate amount of water every day.
- Mark avoids processed foods because it contains high sugars, additives, and unhealthy fats.
The actor takes supplements when stressed to maintain his overall health. Pre-workout, BCAA’s, Protein shakes, and Multivitamins are popular supplements.
Conclusion
Mark Wahlberg’s workout routine and diet plan offer exclusive insights into achieving the physique. Many people follow Mark’s exercise schedule to transform their body and lifestyle. A well-balanced diet plan and Mark’s dedication can lead to remarkable results. Following these exercise routines and diet plans allows you to reach your fitness goal smoothly and without side effects.
