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Mark of a Winner: The Wahlberg Workout

Mark Wahlberg isn’t just one of the hardest-working men in showbiz, he’s one of the fittest.

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  • 30 Min

  • 8

  • Yes

Mark Wahlberg's Incredible Mass Gain for Pain & Gain
Mark Wahlberg's Incredible Mass Gain for Pain & Gain

Mark Wahlberg stars in four movies this year, including Entourage (June 3) and Ted 2 (June 26). In other words, it’s just a normal year for the prolific actor. The only thing our May 2013 cover star takes as seriously as his craft is his training. Previously, we documented Wahlberg’s road to getting as big as possible for Pain & Gain. To maintain a leaner, but still muscular physique, Wahlberg’s training has since evolved, incorporating more body weight and suspension trainer work.

That’s not to say his training sessions are easier these days. By keeping rest periods around 30 seconds between sets, Wahlberg maintains a high intensity to get a solid pump while burning fat.

Mark Wahlberg’s Workout

The following workout is sampled from the strength phase of Mark Wahlberg’s training program, performed in preparation for Transformers: Age of Extinction. This workout is done after a full-body warmup and core workout. This program was provided by BriAn Nguyen of Brik Fitness in Redondo Beach, CA. Perform exercises marked with letters as part of circuit.

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Chinup

Equipment
Pullup Bar
Sets
3
Reps
3-6
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
5
Rest
--
*Perform 5 reps on each set, then take the third and final set to failure.
Exercise 3 of 8

TRX Figure-4 Stretch

Equipment
Sets
3
Reps
30
Rest
30 sec
*Hold onto the handles of a TRX, stand on one leg, cross your free leg over your opposite knee. Squat low.
Exercise 4 of 8

Kettlebell Threaded Lunge

Equipment
Sets
3
Reps
8 (each)
Rest
--
*Pass the kettlebell underneath your front leg as you lunge.
Exercise 6 of 8

TRX Inverted Row

Equipment
Sets
3
Reps
12
Rest
--
Exercise 7 of 8

TRX Supine Hip Extension to Leg Curl

Equipment
TRX
Sets
3
Reps
8
Rest
30 sec
*Lie on your back with both heels in the cradles of the TRX. Extend your hips and raise your body off the floor, keeping your shoulders on the ground. Curl feet toward your butt.
Exercise 8 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec
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