Workout Routines

The workout program to get arms like Mark Wahlberg

Build your biceps and triceps three times as fast to get guns like your favorite action star.

The workout program to get arms like Mark Wahlberg
Jeff Lipsky
Jeff Lipsky
Duration 30-45
Exercises 5-6
Equipment Yes

Mark Wahlberg started lifting weights in the ’80s. Back then, fitness seekers didn’t have the sophisticated information on training and nutrition that we have now (though they did have ALF—so, yeah, that’s something). As a result, they had to use their ingenuity to make gains. One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau.

This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s bodybuilding that gave Wahlberg the physique he’s still known for 30 years later.

How it works

The biceps and triceps are small muscles, so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often—in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day, and then a little of both muscles again in the shoulder workout. It’s more work than your arms will be used to, but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work on your Rubik’s Cube.

Directions

Perform each workout (Day I, II, III, and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-to-back days.

Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again, and repeat until all sets are completed.

Day I Back and triceps

Exercise 1.

One-Arm Dumbbell Deadstop Row You'll need: Bench How to
One-Arm Dumbbell Deadstop Row thumbnail
3 sets
8-10 (each side) reps
60 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
10-12 reps
60 sec. rest

Exercise 3.

Rack Pull You'll need: Barbell How to
Rack Pull Exercise thumbnail
3 sets
8 reps
90 sec. rest

Exercise 4.

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
3 sets
15-20 reps
60 sec. rest

Exercise 5.

Incline Lying Extension You'll need: EZ-Bar How to
Incline Lying Extension  thumbnail
3 sets
10-12 reps
60 sec. rest

Day II Chest and biceps

Exercise 1.

Incline Dumbbell Squeeze Press You'll need: Bench How to
Incline Dumbbell Squeeze Press thumbnail
3 sets
8-10 reps
60 sec. rest

Exercise 2.

Machine Press How to
exercise image placeholder
3 sets
12-15 reps
60 sec. rest

Exercise 3.

Pushup on Boxes You'll need: Box How to
exercise image placeholder
2 sets
As many as possible reps
60 sec. rest

Exercise 4.

Dumbbell Flye You'll need: Bench How to
Dumbbell Flye thumbnail
2 sets
15 reps
60 sec. rest

Exercise 5.

Seated Barbell Curl You'll need: EZ-Bar How to
Seated Barbell Curl thumbnail
3 sets
10-12 reps
60 sec. rest

Exercise 6.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
8-10 reps
60 sec. rest

Day III Legs and abs

Exercise 1.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
15 reps
60 sec. rest

Exercise 2.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
8-10 reps
90 sec. rest

Exercise 3A.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
10-15 (each leg) reps
60 sec. rest

Exercise 3B.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8-10 reps
90 sec. rest

Exercise 4A.

Body Saw You'll need: Sliding Discs How to
Body Saw thumbnail
2 sets
8-15 reps
45 sec. rest

Exercise 4B.

One-Arm Farmer's Walk You'll need: Dumbbells How to
One Arm Fat Grip Farmers Walk  thumbnail
2 sets
Walk for 30 seconds (each side) reps
45 sec. rest

Day IV Shoulders and arms

Exercise 1.

Incline Reverse Flye You'll need: Bench How to
How To Do An Incline Reverse Flye thumbnail
3 sets
20 reps
60 sec. rest

Exercise 2.

Six-Way Shoulder Raise You'll need: Dumbbells How to
Six-Way Shoulder Raise thumbnail
3 sets
10 reps
60 sec. rest

Exercise 3.

Bradford Press You'll need: Barbell How to
exercise image placeholder
2 sets
8 reps
60 sec. rest

Exercise 4A.

Cross-Body Curl You'll need: Dumbbells How to
Cross-Body Curl thumbnail
3 sets
8-10 reps
45 sec. rest

Exercise 4B.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
As many as possible reps
45 sec. rest
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