Mark Wahlberg's routine and diet to maintain good shape

Mark Wahlberg is one of the best known and famous actors in Hollywood. In practically every movie he participated in, the actor has always managed to show his good physical shape.

One of the most interesting things about how the actor maintains his good shape is that Mark eats light 2-3 hour meals throughout the day.

Workout routine

  • Monday

  • Chest and Arms (Morning)

    Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.

    1. Flat Bench Press (rest: none)

    2. Dumbbell Chest Flys (rest: 45 secs)

    3. Incline Bench Press (rest: none)

    4. Front Shoulder Raises (rest: 45 secs)

    5. Decline Bench Press (rest: none)

    6. Side Shoulder Raises (rest: 45 secs)

    7. Seated Shoulder Military Press (rest: none)

    8. Alternating Standing Shoulder Press (rest: 45 secs)

    9. Parallel Bar Dips (rest: none)

    10. Cable Triceps Pressdown (rest: 45 secs)

    11. Lying Barbell Triceps Extension (rest: none)

    12. Single-Arm Overhand Triceps Extension (rest: 45 secs)

  • Abs, Cardio, and Stretching (Afternoon)

    He performs the following for 2-3 circuits with 15 repetitions per exercise.

    13. Stretching, Bands, Val Slides, and Foam Roller

    14. Curl-Ups1

    15. Bicycle Crunches

    16. Side Crunches

    17. Hip Ups

    18. Medicine Ball Twists

    19. Elliptical or Treadmill for 30 minutes

  • Tuesday

  • Legs and Back (Morning)

    The following exercises are performed for 4 sets, each with 8-12 repetitions.

    1. Front Squats (rest: none)

    2. Split Squats (rest: 45 secs)

    3. Leg Press (rest: none)

    4. Jump Squats (rest: 45 secs)

    5. Walking Lunges (rest: none)

    6. Calf Raises (rest: 45 secs)

    7. Barbell Deadlift (rest: none)

    8. Alternating Leg Curls (rest: 45 secs)

    9. Pull-ups (rest: none)

    10. Dumbbell Rows (rest: 45 secs)

    11. Lat Pull Downs (rest: none)

    12. Seated Pulley Rows (rest: 45 secs)

  • Stretching, Biceps, and Cardio (Afternoon)

    The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.

    13. Stretching, Bands, TRX work, and Foam Roller

    14. Seated Bicep Curl

    15. Dumbbell Bicep Curl

    16. Barbell Bicep Curls

    17. EZ Bar Curl

    18. Preacher Curl

    19. Machine Bicep Curl

    20. Elliptical or Treadmill for 30 minutes

  • Wednesday

  • Wahlberg takes some rest

  • Thursday

  • Full Body Workout (Morning)

    Each circuit is performed for 4 rounds and 8 reps, resting 90 seconds after a circuit.

    1. Power Clean

    2. Barbell Deadlift

    3. Clean and Press

    4. Push Press

    5. Hang Snatch

    Circuit 2

    6. Barbell Bench Press

    7. Split Squat

    8. Inverted Row

    9. Barbell Deadlift

    Each of the following is performed for 2-3 sets, 6-8 repetitions, and resting 60 seconds after each one of them.

    10. Seated Chest Press

    11. Cable Bicep Curls

    12. Leg Press

    13. Seated Side Lateral Raise

    14. Triceps Pushdown

  • Abs, Cardio, and Stretching (Afternoon)

    He performs the following for 2-3 circuits with 15 repetitions per exercise.

    15. Curl-Ups

    16. Bicycle Crunches

    17. Side Crunches

    18. Hip Ups

  • Friday

  • Medicine Ball Twists

    Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.

    1. Flat Bench Press (rest: none)

    2. Dumbbell Chest Flys (rest: 45 secs)

    3. Incline Bench Press (rest: none)

    4. Front Shoulder Raises (rest: 45 secs)

    5. Decline Bench Press (rest: none)

    6. Side Shoulder Raises (rest: 45 secs)

    7. Seated Shoulder Military Press (rest: none)

    8. Alternating Standing Shoulder Press (rest: 45 secs)

    9. Parallel Bar Dips (rest: none)

    10. Cable Triceps Pressdown (rest: 45 secs)

    11. Lying Barbell Triceps Extension (rest: none)

    12. Single-Arm Overhand Triceps Extension (rest: 45 secs)

    13. Stretching, Biceps, and Cardio (Afternoon)

    The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.

    14. Stretching, Bands, TRX work, and Foam Roller

    15. Seated Bicep Curl

    16. Dumbbell Bicep Curl

    17. Barbell Bicep Curls

    18. EZ Bar Curl

    19. Preacher Curl

    20. Machine Bicep Curl

    21. Elliptical or Treadmill for 30 minutes

  • Saturday

  • Back, Abs, and Legs (Morning)

    These exercises are performed for 4 sets, each with 8-12 repetitions.

    1. Front Squats (rest: none)

    2. Split Squats (rest: 45 secs)

    3. Leg Press (rest: none)

    4. Jump Squats (rest: 45 secs)

    5. Walking Lunges (rest: none)

    6. Calf Raises (rest: 45 secs)

    7. Barbell Deadlift (rest: none)

    8. Alternating Leg Curls (rest: 45 secs)

    9. Pull-ups (rest: none)

    10. Dumbbell Rows (rest: 45 secs)

    11. Lat Pull Downs (rest: none)

    12. Seated Pulley Rows (rest: 45 secs)

  • Abs, Cardio, and Stretching (Afternoon)

    He performs the following for 2-3 circuits with 15 repetitions per exercise.

    13. Stretching, Bands, Val Slides, and Foam Roller

    14. Curl-Ups

    15. Bicycle Crunches

    16. Side Crunches

    17. Hip Ups

    18. Medicine Ball Twists

    19. Elliptical or Treadmill for 30 minutes

  • Sunday

  • Mark Wahlberg rests and recover his body.

the diet

After waking up at 2:30 in the morning, he eats his breakfast at 3:15 a.m. along with the pre-workout meal. He takes his post-workout meal at 5:30 a.m. after training for one-and-half-an-hour.

Meal 1:

  • Steel oats

  • Blueberries

  • Peanut butter

  • Eggs

Meal 2:

  • Performance Inspired Nutrition Vanilla protein shake

  • 5 pcs sweet potato

  • 3 turkey burgers

Meal 3:

  • Ten turkey meatballs

Meal 4:

  • Grilled chicken salad

  • 2 hard-boiled eggs

  • Avocado

  • Olive

  • Cucumber

  • Lettuce

  • Tomato

Meal 5:

  • New York steak

  • Green peppers

Meal 6:

  • Grilled chicken

  • Bok choy

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