Workout by Mark “Marky Mark” Wahlberg

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It’s been years since Mark Wahlberg has looked like the Calvin Klein underwear model he was in the 90’s. Mark is back in shape and more muscular than ever for his new film with the Rock Pain & Gain. He said he was eating up to 10 times a day and drinking mass gainers to bulk up, eating when he was still full from the previous meal.

Mark’s workout split was tailored towards bulking to gain a lot of muscle, as it was almost a whole body workout with the body parts split into two days, see what I am talking about below:

Mark Wahlberg Workout

DAY 1 legs, back and biceps
Dumbbell Lunges – 4 sets, 8-12 reps
Leg curls – 4 sets, 8-12 reps
Squats – 4 sets, 8-12 reps
Bent over rows– 4 sets, 8-12 reps
Pull ups – 4 sets, 8-12 reps
Barbell curls – 4 sets, 8-12 reps

DAY 2 chest, shoulders and triceps
Push ups – 4 sets, 8-12 reps
Bench press – 4 sets, 8-12 reps
Incline Dumbbell press – 4 sets, 8-12 reps
Tricep cable extensions – 4 sets, 8-12 reps
Skull crushers – 4 sets, 8-12 reps
Cable cross overs – 4 sets, 8-12 reps
Seated Arnold press – 4 sets, 8-12 reps

Day 3 – REPEAT DAY 1 BUT DO NOT TRAIN BACK
DAY 4 – REST
DAY 5 – REST

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1 comment

  1. Posted by Moises Junez, at Reply

    what about abs?? and is there any cardio involved???