The Mark Wahlberg Workout

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The-Mark-Wahlberg-Workout

The workout we have come up with today to post is the Mark Wahlberg Workout! This one is inspired by the physique that Mark Wahlberg built and has maintained to play multiple roles. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Mark Wahlberg Stats:
Height: 5’8″
Weight:
160 – 200 pounds (Stats vary depending on the source and physique built for film role)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

The Mark Wahlberg Workout:

Monday – Chest, Arms & Abs

Morning Chest and Arms

ExerciseSetsRepsRestNotes
Flat Bench Press48-120 secs  
Dumbbell Chest Flys48-1245 secs Superset #1
Incline Bench Press48-120 secs  
Front Shoulder Raises48-1245 secs Superset #2
Decline Bench Press48-120 secs  
Side Shoulder Raises48-1245 secs Superset #3
Shoulder Military Press48-120 secsSeated 
Standing Shoulder Press48-1245 secsAlternatingSuperset #4
Parallel Bar Dips48-120 secs  
Cable Triceps Pressdown48-1245 secs Superset #5
Lying Triceps Extensions48-120 secsBarbell 
OH Triceps Extensions48-1245 secsSingle-ArmSuperset #6

Afternoon workout: Stretching, Abs, and Cardio

For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

  • Warmup: Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill or Elliptical for 30 mins
Tuesday – Legs, Back & Biceps

Morning workout: Legs & Back

ExerciseSetsRepsRestNotes
Front Squats48-120 secs  
Split Squats48-1245 secs Superset #1
Leg Press48-120 secs  
Jump Squats48-1245 secs Superset #2
Walking Lunges48-120 secs  
Calf Raises48-1245 secs Superset #3
Barbell Deadlift48-120 secs  
Alternating Leg Curls48-1245 secs Superset #4
Pullups48-120 secs  
Dumbbell Rows48-1245 secs Superset #5
Lat Pull Downs48-120 secs  
Seated Pulley Rows48-1245 secs Superset #6

P.M workout: Biceps, Stretching, and Cardio

  • 1 set of 10 at 45 lbs. (20 kg)
  • 1 set of 8 at 55 lbs (25 kg)
  • 1 set of 6 at 65 lbs. (30 kg)
  • Warmup: Stretching, Foam Roller, Bands and TRX work
  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl
  • Cardio: Treadmill  or Elliptical for 30 mins
Wednesday Routine – Rest
Thursday Routine – Full Body Workout

Morning workout: Full Body Workout

4 rounds of each circuit

8 reps of each circuit

Rest 90 seconds to rest after finishing a circuit

Circuit 1

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

Circuit 2

  • Split Squats
  • Barbell Bench Press
  • Barbell Deadlift
  • Inverted Row

Finishers

2-3 sets

6-8 reps

Rest 60 secs between each exercise.

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

P.M workout: Abs, Stretching, and Cardio

For the abs routine, he would do 2-3 circuits of 15 reps per exercise:

  • Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill  or Elliptical for 30 mins
Mark Wahlberg Workout Friday Routine – Chest, Arms & Biceps
ExerciseSetsRepsRestNotesData
Flat Bench Press48-120 secs  
Dumbbell Chest Flys48-1245 secs Superset #1
Incline Bench Press48-120 secs  
Front Shoulder Raises48-1245 secs Superset #2
Decline Bench Press48-120 secs  
Side Shoulder Raises48-1245 secs Superset #3
Shoulder Military Press48-120 secsSeated 
Standing Shoulder Press48-1245 secsAlternatingSuperset #4
Parallel Bar Dips48-120 secs  
Cable Triceps Pressdown48-1245 secs Superset #5
Lying Triceps Extensions48-120 secsBarbell 
OH Triceps Extensions48-1245 secsSingle-ArmSuperset #6

P.M workout: Biceps, Stretching, and Cardio

  • 1 sets of 10 at 45 lbs. (20 kg)
  • 1 set of 8 at 55 lbs (25 kg)
  • 1 set of 6 at 65 lbs. (30 kg)
  • Stretching, Foam Roller, and TRX work
  • Seated Bicep Curl
  • Dumbbell Bicep Curl
  • Barbell Bicep Curls
  • EZ Bar Curl
  • Preacher Curl
  • Machine Bicep Curl
  • Cardio: Treadmill  or Elliptical for 30 mins
Saturday – Legs, Back & Abs
ExerciseSetsRepsRestNotes
Front Squats48-120 secs  
Split Squats48-1245 secs Superset #1
Leg Press48-120 secs  
Jump Squats48-1245 secs Superset #2
Walking Lunges48-120 secs  
Calf Raises48-1245 secs Superset #3
Barbell Deadlift48-120 secs  
Alternating Leg Curls48-1245 secs Superset #4
Pullups48-120 secs  
Dumbbell Rows48-1245 secs Superset #5
Lat Pull Downs48-120 secs  
Seated Pulley Rows48-1245 secs Superset #6

Warmup: Stretching, Foam Roller, Lateral Bands, and Val Slides

P.M workout: Abs, Stretching, and Cardio

For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

  • Stretching, Foam Roller, Bands and Val Slides
  • Curl-Ups (McGill) (x 15)
  • Bicycle Crunches (x 15)
  • Side Crunches (x 15)
  • Hip-ups (x 15)
  • Medicine Ball Twists (x 15)
  • Cardio: Treadmill or Elliptical for 30 mins

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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