Mark Wahlberg Workout

Press Releases Online - Tuesday, October 25th, 2011 -

The rapper-turned-actor doesn’t mess with fancy exercises in the Mark Wahlberg Workout to help get him in fighting shape, however. Instead, he relies on the basics, using bodyweight exercises
Core work and some weighed ab work. Now hitting his 40s, Wahlberg is considered to be in the best shape of his life, and his super-lean abs certainly don’t lie. Here’s how the movie star keeps his lean physique all year round using this Mark Wahlberg Workout.

The Philosophy On His Mark Wahlberg Workout

The Mark Wahlberg Workout philosophy developed in the most surprising of circumstances – during a 45-day imprisonment stemming from assault charges. The then 16 year old, who had been in trouble for most of his teenage life, he finally decided to take out his aggressions in the weight room.

“Instead of hanging out on the corner, I’d go to the gym,” Wahlberg told Men’s Health. “The gym was in the exact opposite direction from the trouble.”

His dedication to fitness eventually turned his life around, transforming him from incarcerated criminal to rapper, Calvin Klein underwear model, and in the 90′s, an actor. The Fighter star ultimately believes fitness changed his life because it kept him out of trouble. In essence, exercise helpled him improve other areas in his life, trasnforming his entire lifestyle.

When it comes to the Mark Wahlberg Workout, Wahlberg keeps it simple, hard and fast. Although he did some core work for The Fighter, ab exercises are rarely in his routine. Instead, you’ll find plenty of hard-hitting, compound lifting work, tuning up its intensity for increased effectiveness. And cardio? Not part of his philosophy. He reportedly hates cardio – he would rather watch chicken roast!

Mark Wahlberg Workout For The Fighter

To prepare for The Fighter, Wahlberg dedicated himself to the boxing lifestyle.

After a quick warmup, he split his workout into short, 5 minute sessions with the double-end bag, the speed bag, and the heavy bag to build strength and speed. After a quick rest, he mixed in real-life sparring with some quick boxing mitt activity to keep up his endurance. This routine, which he repeated daily, helped him develop a lean, muscled boxing physique – not too bulky, but not too skinny either.

To amp up the intensity, the Mark Wahlberg workout also included a 30 to 40 minute weight training session. He didn’t play around with long repetitions or toning workouts – he supersetted his exercises (a term used to describe two exercises performed back to back) and split his workouts into a 3-day routine. Here’s how his typical strength routine routine was split up:

Monday: Biceps, legs and back
Tuesday: Triceps, chest, shoulders
Wednesday: Biceps, legs
Thursday: Off
Friday: Off
Saturday: Biceps, legs and back
Sunday: Triceps, chest, shoulders
Some core work was also included, but the Mark Wahlberg workout keeps it light – the actor is notorious for doing minimal ab work. During his off days, he does a little cardio, but not too much. He’s not a big cardio fan, so the less, the better. He gets his heart pumping through weight lifting instead.

Mark Wahlberg Workout Diet and Supplement Plan

Of course, his body wasn’t just made in the weight room – it was also made in the kitchen.

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