Mark Wahlberg Workout Routine and Diet Plan [2021]

By | March 12, 2021

Mark Wahlberg Workout Routine and Diet Plan 2021: Mark Wahlberg is one of the highest-paid actors in Hollywood. He has been muscular and fit throughout his life. Moreover, he has played so many different characters in films, including Pain and Gain, The Fighter, Mine 22, Shooter, and Lone Survivor, all of which required him to be ripped and fit.

His trainer, Brian Nguyen, has worked with him for over 13 years, getting him in shape for some roles. Moreover, Mark Wahlberg also has a routine of eating small meals every two to three hours throughout the day, and he also adds the best pre workout to his diet.

Mark Wahlberg Workout Routine and Diet Plan [2020]

Mark Wahlberg Workout Routine and Diet Plan [2021]

Mark Wahlberg Body Stats

Height 5 ft 8 inch
Weight 83 kg
Age 48 years
Chest 46 
Waist 35
Biceps 16

Also Read: Isabela Moner Workout Routine and Diet Plan

 

Mark Wahlberg Workout Routine

The following are Mark Wahlberg workout routine you should know about:

Monday

Morning (Target Area: Chest and Arms)

Four sets with 8 to 12 repetitions each:

  • Flat Bench Press with no resting 
  • Dumbell Chest Flys with 45-second rest
  • Incline Bench Press with no resting 
  • Front Shoulder Raises with 45-second rest
  • Decline Bench Press with no resting
  • Side Shoulder Raises with 45-second rest
  • Seated Shoulder Military Press with no resting
  • Alternating Standing Shoulder with 45-second rest
  • Parallel Bar Dips with no resting
  • Cable Triceps Pressdown with 45-second rest
  • Lying Barbell Triceps Extension with no resting 
  • Single -Arm Overhaul Triceps Extension with 45-second rest

 

Afternoon (Abs, Cardio, and Stretching)

Two to three circuits with 15 repetitions each:

  • Val Slides, Stretching, Bands, and Foam Roller
  • Curl Ups
  • Bicycle Crunches
  • Side Crunches
  • Hips Ups
  • Medicine Ball Twists
  • Treadmill Elliptical for 30 minutes

 

Tuesday 

Morning (Target Area: Legs and Back)

Four sets with 8 to 12 repetitions each:

  • Front Squats with no resting
  • Split Squats with 45-second rest
  • Leg Press with no resting 
  • Jump Squats with 45-second rest
  • Walking Lunges with no resting 
  • Calf raises with 45-second rest
  • Barbell Deadlift with no resting 
  • Alternating Leg Curls with 45-second rest
  • Pull-ups with no resting 
  • Dumbbell Rows with 45-second rest
  • Lat Pull Downs with no resting 
  • Seated Pulley Rows with 45-second rest

 

Afternoon (Biceps, Stretching, and Cardio)

Has three sets: 

The first set has ten repetitions using a 45 lbs weight. 

The second set is for eight repetitions using a 55 lbs weight. 

The third set is done for six repetitions using 65 lbs weight.

  • Stretching, TRX Work, Foam Rollers, and Bands;
  • Seated Bicep Curls;
  • Dumbbell Bicep Curls;
  • EZ Bar Bicep Curls
  • Preacher Curls
  • Machine Bicep Curls
  • Elliptical or Treadmill (30 minutes only)

 

Wednesday is Rest Day

Thursday 

Morning (Full Body Workout)

Four rounds and eight repetitions with 90-second rest after every circuit.

Circuit 1

  • Power Clean
  • Barbell Deadlifts
  • Clean and Press
  • Push Press
  • Hang Snatches

 

Circuit 2

  • Barbell Bench Press
  • Split Squats
  • Inverted Rows
  • Barbell Deadlifts

2 to 3 sets and 6 to 8 repetitions, including 60 seconds rest for each one.

  • Seated Chest Press
  • Cable Bicep Curls
  • Leg Presses
  • Seated Side Lateral Raise
  • Triceps Pushdowns
  • Cardio, Abs, and Stretching

 

Afternoon

2-3 circuits which include 15 repetitions on each exercise

  • Curl Ups
  • Bicycle Crunches
  • Side Crunches
  • And Hip Ups

 

Friday (Is Intended For The Medicine Ball Twists)

Morning (Target Area: Arms, Chest, and Biceps)

Four sets with 8 to 12 repetitions each:

  • Flat Bench Press with no resting 
  • Dumbell Chest Flys with 45-second rest
  • Incline Bench Press with no resting 
  • Front Shoulder Raises with 45-second rest
  • Decline Bench Press with no resting 
  • Side Shoulder Raises with 45-second rest
  • Seated Shoulder Military Press with no resting 
  • Alternating Standing Shoulder Press with 45-second rest
  • Parallel Bar Dips with no resting 
  • Cable Triceps Pressdown with 45-second rest
  • Lying Barbell Triceps Extension with no resting 
  • Single-Arm Overhead Triceps Extension with 45-second rest
  • Stretching, Cardio, Biceps

 

Afternoon

Has three sets 

The first set has ten repetitions using a 45 lbs weight. 

The second set is for eight repetitions using a 55 lbs weight. 

The third set is done for six repetitions using 65 lbs weight.

  • Stretching, TRX Work, Foam Rollers, and Bands;
  • Seated Bicep Curls;
  • Dumbbell Bicep Curls;
  • EZ Bar Bicep Curls
  • Preacher Curls
  • Machine Bicep Curls
  • Elliptical or Treadmill (30 minutes only)

 

Saturday 

Morning (Target Area: Back, Abs, and Legs)

Four sets and 8 to 12 repetitions

  • Front Squats with no resting 
  • Split Squats with 45-second rest
  • Leg Press with no resting 
  • Jump Squats with 45-second rest
  • Walking Lunges with no resting 
  • Calf raises with 45-second rest
  • Barbell Deadlift with no resting 
  • Alternating Leg Curls with 45-second rest
  • Pull-ups with no resting 
  • Dumbbell Rows with 45-second rest
  • Lat Pull Downs with no resting 
  • Seated Pulley Rows with 45-second rest

 

Afternoon (Abs, Cardio, and Stretching)

2 to 3 circuits including 15 repetitions on each:

  • Val Slides, Stretching, Bands, and Foam Roller
  • Curl Ups
  • Bicycle Crunches
  • Side Crunches
  • Hips Ups
  • Medicine Ball Twists
  • Treadmill Elliptical for 30 minutes

Sunday is Rest Day

This is all about Mark Wahlberg Workout Routine.

Also Read: Leonardo DiCaprio Diet Plan and Workout routine

 

Mark Wahlberg Diet Plan

The following are Mark Wahlberg’s Diet:

Meal 1

  • Blueberries
  • Steel oats
  • Eggs
  • Peanut butter

 

Meal 2

  • Sweet potatoes (5 pieces)
  • Performance Inspired Nutrition Vanilla Protein Shake
  • Turkey burgers (5 pieces)

 

Meal 3

  • Turkey meatballs (10 pieces)

 

Meal 4

  • Avocado
  • Cucumber
  • Olive
  • Lettuce
  • Grilled chicken salad
  • Tomato
  • Hard-boiled eggs (2 pieces)

 

Meal 5

  • Green peppers
  • New York steak

 

Meal 6

  • Bok choy
  • Grilled chicken

This is all about Mark Wahlberg Diet Plan.

Also Read: Amanda Seyfried Diet Plan and Workout Routine

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