Mark Wahlberg (born on June 5, 1971) known for his roles in Transformers and his work as an executive producer on the HBO series, is an American actor, producer, and former rapper. He stands 5 feet 8 inches (173 cm) tall and weighs 172 pounds (78 kg).
Mark Wahlberg Quick Info
- Complete Name: Mark Robert Michael Wahlberg
- Nicknames: Marky Mark
- Date of Birth: June 5, 1971
- Birthplace: Boston, Massachusetts, U.S.
- Gender: Male
- Nationality: American
- Occupation: Actor, Producer, Businessman, Former Rapper
- Zodiac Sign: Gemini
Mark Wahlberg Height and Weight
- Height in Feet: 5 feet 8 inches
- Height in Centimeters: 173 cm
- Weight in Kilogram: 78 kg
- Weight in Pounds: 172 lbs
Mark Wahlberg Workout Principles
- Early Start: He wakes up at 2:30 am and begins his workout by 3:40 am.
- Focus on Strength and Mobility: His workouts incorporate RAMP (Range of Motion, Activation, Movement Prep) with exercises like Spiderman stretches and foam rolling.
- Variety in Equipment: He utilizes a mix of free weights (dumbbells, kettlebells), bands, TRX suspension trainers, and machines like the VersaClimber.
- Compound Lifts: His routine likely includes squats, lunges, presses, rows, and other exercises that work for multiple muscle groups.
- Isolation Exercises: He finishes workouts with isolation exercises for specific muscle groups (e.g., bicep curls).
- Progressive Overload: He has mentioned adding 30 seconds to his VersaClimber routine, suggesting he gradually increases difficulty.
- Cardio: While not explicitly mentioned, his routine likely incorporates cardio for overall fitness.
Mark Wahlberg’s Workout Routine
Weekly Split
- Monday: Chest and arms (morning); Abs, cardio, and stretching (afternoon)
- Tuesday: Legs and back (morning); Stretching, biceps, and cardio (afternoon)
- Wednesday: Rest
- Thursday: Full Body
- Friday: Chest and arms (morning); Abs, cardio, and stretching (afternoon)
- Saturday: Legs and back (morning); Abs, stretching, and cardio (afternoon)
- Sunday: Rest
Workout Details
Monday: Chest, Arms, & Abs
Morning:
- Flat Bench Press / Dumbbell Chest Fly: 4 sets of 8-12 reps
- Incline Bench Press / Front Shoulder Raise: 4 sets of 8-12 reps
- Decline Bench Press / Rear Delt Fly: 4 sets of 8-12 reps
- Shoulder Military Press / Standing Shoulder Press: 4 sets of 8-12 reps
- Parallel Bar Dips / Cable Triceps Pushdowns: 4 sets of 8-12 reps
- Lying Triceps Extension / Overhead Triceps Extensions: 4 sets of 8-12 reps
Afternoon:
- Stretching and Foam Rolling
- McGill Curl-Ups: 1 set of 15 reps
- Bicycle Crunches: 1 set of 15 reps
- Side Crunches: 1 set of 15 reps
- Hip Ups: 1 set of 15 reps
- Medicine Ball Twists: 1 set of 15 reps
- 30 minutes of cardio (treadmill or elliptical)
Tuesday: Legs, Back, & Biceps
Morning:
- Front Squats / Split Squats: 4 sets of 8-12 reps
- Leg Press / Jump Squat: 4 sets of 8-12 reps
- Walking Lunges / Calf Raise: 4 sets of 8-12 reps
- Barbell Deadlift / Alternating Leg Curls: 4 sets of 8-12 reps
- Pull-Ups / Dumbbell Rows: 4 sets of 8-12 reps
- Lat Pulldowns / Seated Pulley Rows: 4 sets of 8-12 reps
Afternoon:
- Ramp Warm-Up & TRX Work
- Seated Bicep Curls / Dumbbell Bicep Curls: 3 sets of 10/8/6 reps
- Barbell Bicep Curls / EZ Bar Curls: 3 sets of 10/8/6 reps
- Preacher Curls / Machine Bicep Curls: 3 sets of 10/8/6 reps
- 30 minutes of cardio
Wednesday
Rest
Thursday: Full Body
Morning Circuit 1 (4 Rounds)
- Barbell Deadlift: 1 set of 8 reps
- Power Clean: 1 set of 8 reps
- Clean and Press: 1 set of 8 reps
- Hang Snatch: 1 set of 8 reps
- Push Press: 1 set of 8 reps
Morning Circuit 2 (4 Rounds)
- Split Squat: 1 set of 8 reps
- Barbell Bench Press: 1 set of 8 reps
- Barbell Deadlift: 1 set of 8 reps
- Inverted Rows: 1 set of 8 reps
Finisher
Cable Bicep Curls / Seated Chest Press / Leg Press / Seated Side Lateral Raises / Triceps Pushdowns: 2-3 sets of 6-8 reps each
Afternoon
- Stretching and Foam Rolling
- McGill Curl-Ups: 1 set of 15 reps
- Bicycle Crunches: 1 set of 15 reps
- Side Crunches: 1 set of 15 reps
- Hip Ups: 1 set of 15 reps
- Medicine Ball Twists: 1 set of 15 reps
- 30 minutes of cardio
Friday
Chest, Arms, & Abs (Same as Monday)
Saturday
Legs, Back, & Abs (Same as Tuesday)
Sunday
Rest
Mark Wahlberg’s Daily Diet and Nutrition Schedule
6:00 AM – Breakfast
- Steel oats
- Peanut butter
- Blueberries
- Eggs
8:00 AM – Post-Workout Meal
- Protein shake
- Three turkey burgers
- Sweet potato
12:00 PM – Lunch
Grilled Chicken Salad
- Grilled chicken
- Hard-boiled eggs
- Avocado
- Cucumber
- Cherry tomatoes
- Lettuce
Alternative Lunch:
- New York strip steak
- Green peppers
- Sweet potato
3:00 PM – Snack
- Ten turkey meatballs
- (Occasionally, veggies or plant-based meat)
6:00 PM – Dinner
- Grilled chicken
- Bok choy
- (Or) Halibut or sea bass with vegetables
8:00 PM – Evening Snack (if needed)
Light snack, often protein-based or low-carb depending on current goals
Special Notes:
- 7,000-Calorie Days: During specific roles or training phases, such as for “Father Stu,” Wahlberg might consume up to 7,000 calories per day.
- Intermittent Fasting: For weight loss phases, like for “The Gambler,” he may follow intermittent fasting.
- Role-Specific Adjustments: Diet plans may vary significantly based on current movie roles and physical goals.