Mark Wahlberg Workout

by Andrew

Mark Wahlberg Workout is the type of workout that I personally love to do myself. This is because he combines a lot of muscle building activities with a good amount of bodyweight training.

Think of Marky Mark back in the day. His body was the element that shot him up to fame. Now he is known for his acting, he is a great actor in my opinion, but would be have got that chance without his body?

So when we talk about the Mark Wahlberg workout routine we want to focus on building muscle but at the same time staying super toned and ripped.

Mark uses a four day split routine. 2 days on one off 2 on and then 2 off. He combines this on his off days with some intense cardio and interval training. Check out our interval training section for more on the kind of workouts to burn off the fat. The muscle building portion of the Mark Wahlberg Workout is below.

Day 1 Chest and Triceps
Chest Dips 3 x 20
Flat Bench 3 x 10
Skull Crushers superset with Close Grip Bench 3 x 10
Tricep Rope Extensions 3 x 10
Pushups 30 to failure

Day 2 Back and Biceps
Pulldowns (Wide grip) 3 x 10
21 curls 3 x 21
Cable Rows 3 x 21
Alternating Dumbell Curls 3 x 10
Single Arm Rows 3 x 10

Day 3 - Off

Day 4 Legs
Squats 3 x 10
Deadlifts 3 x 10
Bodyweight Squats or Lunges 3 x 25

Day 5 Bodyweight Intervals
Pushups x 30 sec
Chinups x 30 (max)
Dips x 30 sec
Bodyweight Squats x 30sec
Burpee Jumps x 30 sec
Floor Mountain Climbers x 30 sec

Rest and Repeat this cycle 4 to 5 times

This is an intense workout, and especially combining it with some cardio on the off days. This is how Marky Mark got so shredded.

You don't have to workout on your off days but if you are really wanting to look like Mark you may need to.

The Mark Wahlberg Workout is not for Everyone, but if you want to give it a try make sure you are up for putting your body through some grueling steps to get great results at the end.