Mark Wahlberg Workout Routine And Diet Plan

Updated on  February 26, 2023

Riddhi Rayekar ‧ Nutritionist & Health Coach

Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She loves to help her clients achieve their personal goals. 

When it comes to transforming your look, Hollywood never disappoints. Mark Wahlberg is one of the celebrities who has acquired a prominent position in transformation. When his 2013 movie "Pain and Gain" was released in cinemas worldwide, the viewers went crazy with this physique.

Mark Wahlberg's role in Pain and Gain was of a Miami bodybuilder and heavy weight lifter called Daniel Lugo, and his transformation made everyone dream of achieving such a look.

Today, you can stop dreaming and achieve a body just like Marky Mark with the help of this article. So keep on reading and learn all about Mark Wahlberg's workout routine with his personal trainer and Mark Wahlberg's diet.

Mark Wahlberg's Workout Plan

Mark Wahlberg is a punctual person, and his routine reflects that. He usually gets up at 2:30 in the morning to workout before he hits the gym at 4 o'clock. Mark Wahlberg eats breakfast at 3:45, is training by 4, prayers at 5, and is out golfing at 6. The early morning workout sessions can last for around an hour or even more, and during this time, he focuses on specific exercises. These include weight training exercises such as vertical presses, reverse lunges, and overhead, along with agility drills and balance.

Once his workout ends, he goes for post-workout cryotherapy, which helps reduce muscle soreness and quickens the recovery time. Furthermore, these cryo chamber recovery sessions improve sleep patterns and reduce body aches. 

So let's break down his weekly routine and diet to understand better how he works out. 

Mark Wahlberg's Workout: Weekly Breakdown

Mark Wahlberg follows a very disciplined and strict lifestyle and his weekly workout sessions show that. This actor takes his training programs very seriously, and his body transformations in movies cannot be easily achieved by everyone. When working out with Brian Nguyen in Miles 22, Mark Wahlberg carried out extremely tough exercises, including supine band overhead hold, bench press, heavy bands, machine bicep, seated pulley rows, spiderman stretch, and hip bridges. Moreover, his diet consists of turkey burgers, grilled chicken salad, protein shakes, and even sea bass. But the question remains, how exactly does Marky mark work out daily? 


Mark Wahlberg focuses on his chest and arms on Monday mornings, whereas the afternoons are for cardio, abs, and stretching. He carries out the following exercises:

Monday Morning

Each exercise has four sets, and each set has around eight to twelve repetitions. 

  • Incline Bench Press (No Rest)
  • Dumbbell Chest Flys (Get Rest For 45 Seconds)
  • Flat Bench Press (No Rest)
  • Front Shoulder Raises (Get Rest For 45 Seconds)
  • Decline Bench Press (No Rest)
  • Alternating Standing Shoulder Press (Get Rest For 45 Seconds)
  • Seated Shoulder Military Press (No Rest)
  • Side Shoulder Raises (Get Rest For 45 Seconds)
  • Parallel Bar Dips (No Rest)
  • Single-Arm Overhead Triceps Extension (Get Rest For 45 Seconds)
  • Lying Barbell Triceps Extension (No Rest)
  • Capable Triceps Pressdown (Get Rest For 45 Seconds)

Monday Afternoon

Monday Afternoons are for stretching, cardio, and abs, and Mark Wahlberg carries out the following exercises. Each exercise is performed for two to three circuits and has fifteen repetitions. 

  • Warm-up by stretching, bands, val slides curl ups and foam roller
  • Hip Up
  • Side Crunches
  • Bicycle Crunches
  • Treadmill Or Elliptical For Thirty Minutes
  • Medicine Ball Twists

He ends his workout for Monday with these exercises and looks forward to Tuesday.


On Tuesdays, Mark Wahlberg focuses on his legs and back in the morning and does cardio, biceps, and stretching in the evening. 

Tuesday Morning

Each of the following exercises in this workout routine is performed with four sets, and each set has eight to twelve repetitions. 

  • Walking Lunges (No Rest)
  • Split Squats (Get Rest For 45 Seconds)
  • Front Squats (No Rest)
  • Jump Squats (Get Rest For 45 Seconds)
  • Leg Press (No Rest)
  • Calf Raises (Get Rest For 45 Seconds)
  • Pull-Ups (No Rest)
  • Alternating Leg Curls (Get Rest For 45 Seconds)
  •  Lat Pull Downs (No Rest)
  • Dumbbell Rows (Get Rest For 45 Seconds)
  • Barbell Deadlift (No Rest)
  • Seated Pulley Rows/Sled Push (Get Rest For 45 Seconds)

Tuesday Afternoon

In the afternoon, Mark Wahlberg focuses on the following exercises and performs three sets of each. These are heavyweight exercises, and the first set requires 10 reps of 45lbs. The second set requires 8 reps of 55lbs, and the third requires 6 reps of 65 lbs. 

  • Stretching, TRX work, Bands, and Foam Roller (warm-up using mostly heavy bands)
  • Seated Bicep Curl
  • Barbell Bicep Curls
  • Dumbbell Bicep Curl
  • Preacher Curl
  • EZ Bar Curl
  • Machine Bicep Curl
  • Treadmill or Elliptical For Thirty Minutes


Mark chooses Wednesdays for resting his body. Wahlberg is a family-oriented man, and so he likes to take some rest and spend time with his kids. 


Thursdays are dedicated to a full body workout, and Wahlberg hits the gym to carry out nineteen different and challenging exercises. Each exercise is carried out in sets of four and has eight repetitions. 

Mark Wahlberg's Full Body Workout

Thursday Morning 

The Wahlberg workout on Thursday mornings starts with two circuits, and each circuit is performed for four rounds and eight repetitions. There is a 90 seconds rest after one circuit. 

1st Circuit

  • Power Clean 
  • Barbell Deadlift
  • Clean And Press
  • Push Press
  • Hang Snatch

2nd Circuit

  • Barbell Bench Press
  • Split Squats Or Front Squats
  • Inverted Rows
  • Barbell Deadlift

Once he finishes the above two circuits, he performs the following exercises and takes sixty seconds rest between each. These exercises are performed in 2 to 3 sets and have 6 to 8 repetitions each.

  • Cable Bicep Curls
  • Seated Chest Press
  • Seated Side Lateral Raise
  • Leg Press
  • Triceps Pushdown

Thursday Afternoon 

Afternoons on Thursdays are focused on stretching, cardio, and intense abs. Mark Wahlberg carries out the following exercises with two to three circuits and fifteen repetitions per exercise.

  • Bicycle Crunches
  • Val Slides/ Curl Ups
  • Side Crunches
  • Hip Ups 


Mark focuses on a medicine ball twists workout routine on Fridays by carrying out twenty-one exercises. These include the following:

Friday Morning 

His medicine ball twists workouts are performed with four sets, and each has around eight to twelve repetitions. 

  • Incline Bench Press Supersetted Along With Front Shoulder Raises
  • Flat Bench Press Supersetted Along With Dumbbell Chest Flys
  • Decline Bench Press Supersetted Along With Side Shoulder Raises
  • Lying Barbell Triceps Extension Supersetted Along With Single-arm Overhead Triceps Extension 
  • Parallel Bar Dips Supersetted Along With Cable Triceps Pressdown
  • Seated Shoulder Military Press Supersetted Along With Alternating Standing Shoulder Press

Friday Afternoon 

His PM workout on Fridays is focused on stretching, biceps, and cardio. He does this with the help of the following exercises: 

  • Seated Bicep Curls
  • Barbell Bicep Curls
  • EZ-Bar Curls
  • Dumbbell Bicep Curls
  • Machine Bicep Curls
  • Preacher Curls
  • Cardio On Treadmill 


On Saturday, Mark focuses on legs and back, stretching, cardio, and abs. 

Saturday Morning

His legs, abs, and back exercises include four sets with eight to twelve repetitions. 

  • Fronts Squats With Split Squats (Superset)
  • Legs Press With Jump Squats (Superset)
  • Walking Lunges With Calf Raises (Superset)
  • Barbell Deadlift With Alternating Leg Curls (Superset)
  • Pull-Ups With Dumbbell Rows (Superset)
  • Lateral Pulldowns With Seated Pulley Rows (Superset)

Saturday Afternoon

Mark Wahlberg performs two to three circuits of the following exercises with some warm-ups. 

  • McGill Curl Ups
  • Side Crunches
  • Bicycle Crunches
  • Hip-Ups
  • Cardio 
  • Medicine Ball Twists


Then again, on Sundays, Mark likes to rest around. 

Mark Wahlberg's Workout Routine Summary

Mark Wahlberg's workout plan focuses on full body workouts, movement prep, abs morning and evening, and relying on foam rolling for warm-up. He also spends time with a range of motion activation. According to Brian Nguyen, he carries out cable triceps, barbell floor press, and other exercises to get in shape for Lone Survivor.

Mark Wahlberg's Diet

Apart from a strenuous workout routine, Mark Wahlberg's diet plan is strict as well. His personal trainer keeps an eye on his workouts, whereas his personal chef makes him adhere to a diet program. Mark Wahlberg relies on healthy fats and avoids all kinds of junk food. Once he discovered hummus, he loved it, whereas oats, peanut butter, blueberries, and sautéed spinach are a part of his regular meals.

Mark Wahlberg's diet consists of six meals taken before and after his workouts.  

Mark Wahlberg's Pre Workout Meal

Meal 1

  • Peanut butter
  • Blueberries
  • Steel oats
  • Two hard boiled eggs 
  • Grilled chicken salad

Meal 2

  • Protein shake from his own line
  • Three turkey burgers
  • 5 pieces of sweet potato

Meal 3

  • Turkey meatballs (10)
  • New York steak with green peppers

Mark Wahlberg's Post Workout Meal

Meal 5

  • Chicken with bok choy

Meal 6

  • Fish with vegetables


You also need to add additional supplements to increase you body size and to lift heavier some of which we would recommend are: 


It is no secret that Mark Wahlberg's fitness goals are challenging to match in the Hollywood industry. With an average weight of 184lbs and an incredibly toned physique, he is also one of the most handsome men in the industry. While Wahlberg revealed all his workout secrets, following them may not be too easy. So, what are you waiting for if you want to start? Follow the Mark Wahlberg workout plan above to get a healthy physique. 

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