Mark Wahlberg Workout & Diet Plan, Bodybuilding Tips 2023


Mark Wahlberg

Born: 1976, Massachusetts

Mark Robert Michael Wahlberg is American Actor, Producer, Businessman. Whalberg started in his brother’s band called “New kids on the block.” After that, he established himself as a famous rapper before entering the industry as an actor. He has been in the industry for more than 27 years. He was featured in the movies like The Departed, The planet of the apes, and The Italian Job. Lately, Mark has been in the news for his great physique at the age of 50, thanks to his one of the best workout and diet routines in Hollywood.

Mark Wahlberg Workout & Diet

The One Man Hollywood Machine: Mark Wahlberg a handsome hunk from Calvin Klein. One of the most interesting Hollywood actors, Mark Wahlberg, has a knack for doing everything in his power to make sure that he is the star. Mark Wahlberg is one of America’s most famous actor, which has made him one of the wealthiest celebrities in the world. Many people don’t know about him because he also has an incredible producing career. 

Mark Wahlberg is Younger of 9 siblings of Donald Wahlberg and Alma Eline, born in Boston, Massachusetts. Mark joins his brother’s band “New kids on the block.” and quickly rises to fame. He successfully established himself as a famous rapper before entering into an acting career.  

Current Stats

Birthdate -June 5th, 1971
Height – 6’0 ft.
Weight – 185 lbs
Accolades – 2007 BAFTA AWARD Winner
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Mark Wahlberg Workout & Diet Plan

Mark Wahlberg Workout Routine

What is Mark Whalberg Routine?

Mark Wahlberg Workout is a term used to describe the fitness program he uses to maintain his physique. It was first introduced in the summer of 2018 via social media posts. Wahlberg has been documented as having a bodybuilder-like figure since childhood. As he got older, he became more muscular and leaner with time.  

He had trainer Brian Nguyen create a workout plan for him which included two hours of cardio and two hours of weight training per day with three days on and one day off each week. It consists of six exercises performed on non-consecutive days with 30 seconds of rest between each set.  

Mark Wahlberg Weekly Workout Routine

Wahlberg’s workout is popular and highly effective because this exercise style burns more calories than traditional weight-training workouts. The Wahlberg workout is effective because the workouts are designed to work for all major muscle groups and burn calories quicker than traditional weight training.

Let’s check out Mark Wahlberg’s weekly workout routine in detail.

At the age of 50, Mark Wahlberg is still the guy on the mission. He wakes up early in the morning at 2:30 and hits the gym at 4 in the morning. His schedule is different from another celebrity routine. He does different workouts in the morning and evening. Mark Wahlberg’s workout is everywhere. From his Instagram posts to his commercials, Mark Wahlberg has been a massive inspiration for men and women worldwide. 

But what are Mark Wahlberg’s weekly routine exercises?

Let’s look in detail. 

Mark Wahlberg’s starts with a Warm-Up:

  • Supine bend overhead Row: 2 minutes.
  • Band Pull-Apart Bridge: 2 minutes. 
  • Hip Pull-Apart Bridge: 2 minutes.
  • Push-ups to mountain climbers: 3 min
  • Versa-Climber: 2 minutes.

Monday morning routine: Chest, Arm, & Abs

  • Flat Bench Press Supersetted with Dumbbells Chest Flyes: 4 sets of 10 reps.
  • Incline Bench press with side shoulder Raises 4 sets of 10 reps.
  • Decline Bench Press Supersetted with Side Shoulder Raise: 4 sets of 10 reps.
  • Shoulder Miltary press Supersetted with Standing Shoulder Press: 4 sets of 10 reps.
  • Parallel Bar Dips:4 sets of 10 reps.
  • Cable triceps Press Down: 4 sets of 10 reps.

Monday afternoon routine: Stretching, Abs, & Stretching

  • Bicycle Crunches: 1 set with 15 reps. 
  • Curl-Ups: 1 set with 15 reps. 
  • Side Crunches: 1 set with 15 reps. 
  • Hip-Ups: 1 set with 15 reps. 
  • Medicine Ball Twist: 1 set with 15 reps. 
  • Cardio: 30 minutes on the treadmill. 

Tuesday morning routine: Legs, Back, & Biceps

  • Front Squats superset with Split Squats: 4 sets with 8 reps.
  • Leg Press supersetted with Jump Squats:4 sets with 8 reps.
  • Walking Lunges supersetted with Calf Raises 4 sets 8 reps.
  • Barbell Deadlift supersetted with Alternating Leg Curls: 4 sets with 8 reps.
  • Pull-Ups supersetted with Dumbbell Rows: 4 sets with 8 reps.
  • Lat Pulldowns supersetted with Seated Pulley Rows: 4 Sets with reps. 

Tuesday afternoon routine: Legs, Back, & Biceps

  • Warm-Up: Stretching, Foam Roller, Bands, and TRX work.
  • Seated Biceps Curls: 3 sets of 10-8-6.
  • Dumbbell Bicep Curls: 3 sets of 10-8-6.
  • Barbell Bicep Curls: 3 x (10-8-6)
  • EZ-Bar Curls: 3 sets of 10-8-6.
  • Preacher Curls: 3 sets of 10-8-6.
  • Machine Bicep Curls: 3 sets of 10-8-6.
  • Cardio: Treadmill or Elliptical for 30 mins.

Wahlbergs take a rest on Wednesday. 

Thursday morning routine: Whole Body Workout

Marks does the circuit routine on Thursday, Sets of 4 for each exercise and 10 reps. 

Circuit 1

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

Circuit 2

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

After taking 60 seconds of the rest, mark initiates with Thursday workout: 

  • Cable Bicep Curls:
  • Seated Chest Press:
  • Leg Press:
  • Triceps Press-downs:
  • Seated Side Lateral Raises:
  • Side Crunches 
  • Hip-Ups
  • Bicycle Crunches:

Friday morning routine:  Chest, Arms, & Biceps

  • Dumbbell Chest Flyes: 4 sets with 10 reps
  • Incline Bench Press: 4 sets with reps.
  • Decline Bench Press supersetted with Side Shoulder Raises: 4 sets with 10 reps.
  • Shoulder Military Press: 4 sets with reps.
  • Parallel Bar Dips: 4 sets with reps.
  • Lying Triceps Extensions supersetted with Overhead Triceps Extensions: 4 sets with reps. 

Friday afternoon routine: Biceps, Stretching, & Cardio

  • Seated Biceps Curls: 3 sets of (10-8-6).
  • Dumbbell Bicep Curls:3 sets of (10-8-6).
  • Barbell Bicep Curls: 3 sets of (10-8-6).
  • EZ-Bar Curls: 3 sets of (10-8-6).
  • Preacher Curls: 3 sets 10-8-6.
  • Machine Bicep Curls: 3 sets with (10-8-6)    
  • Cardio: 30 minutes on a treadmill.

Saturday morning routine:  Legs, Back, & Abs

  • Front Squats supersetted with Split Squats: 4 sets 10 reps.
  • Leg Press supersetted with Jump Squats: 4 sets 8 reps.
  • Walking Lunges supersetted with Calf Raise: 4 sets 10 reps.
  • Barbell Deadlift supersetted with Alternating Leg: Curls: 4sets with 10 reps. 
  • Pull-Ups supersetted with Dumbbell Rows:4 sets with 10. 
  • Lat Pulldowns supersetted with Seated Pulley Rows: 4 sets with reps. 

Saturday evening routine: Abs, Stretching, & Cardio

  • Curl-Ups: 1 set with 15 reps.  
  • Bicycle Crunches: 1 set with 15 reps. 
  • Side Crunches: 1 set with 15 reps.    
  • Hip-ups: 1 set with 15 reps.   
  • Medicine Ball Twists 1 set with 15 reps.        
  • Cardio: 30 minutes on a treadmill. 

Likewise, Mark Wahlberg enjoys the Sunday as holiday and rest on Sunday to chill pill the weekend.  

Mark Wahlberg Diet Summary

Mark Wahlberg Diet Summary

How to build muscle & strength with Mark Wahlberg’s ultimate diet? In recent years, Mark Wahlberg has been seen to have lost weight quickly and maintained a muscle mass; he credits his success to his intense workout routine and diet.

The actor admits that he has not seen any drastic change in his life but just a gradual one over time. He has appeared in different commercials to promote a healthy lifestyle by following a diet plan.

Big time foodie: 

Mark reveals that he is a real big-time foodie and famously said once,  

“I’m a huge foodie,” he said at the time. “I’d have a dinner gathering with a group and watch them eat. I had a major major craving for anything and everything.

I would go to places and look at the menu. My wife would be like, ‘Why are you torturing yourself?'” If you’re looking for information on building muscle and strength, you’ve landed at the right place. If you want to tone down, Mark Whalbers’s diet routine will be ideal for you, and one crucial factor is attached with the Wahlberg’s diet “CONSISTENCY.”

Mark Wahlberg advises to eatMark Wahlberg advises to avoid
✔ Natural Foods ✘ Junk Food
✔ Eggs ✘ Refined Sugar
✔ Poultry ✘ Added Sugars
✔ Oatmeal ✘ Refined Carbs
✔ Peanut Butter ✘ Fast Food
✔ Vegetables ✘ Chemicals
✔ Sweet Potatoes
✔ Berries

Mark Wahlberg’s Daily Meal Routine

Generally, Marks takes around 7 to 8 meals in a day. 

  • 1st Meal at 3:15 a.m.: steel oats, peanut butter, blueberries, and eggs.
  • 2nd Meal 5:30 a.m.: Protein shake, three turkey burgers, five pieces of sweet potato.
  • 3rd Meal 8 a.m: 10 turkey meatballs.
  • 4th Meal 10:30 a.m.: grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, and lettuce.
  • 5th Meal1 p.m: – New York steak with green peppers.
  • 6th Meal 3:30 p.m.: grilled chicken with bok choy.
  • 7th Meal 5:30 p.m.: fish with veggies. 

Mark Wahlberg is one of the Hollywood stars who never compromises his diet routine. Mark Wahlberg’s Diet Plan includes eating foods that are rich in protein and low-calorie or no-calorie foods. Mark Wahlberg stayed away from this food stuff. If you are following him, you should restrict yourself from gulping it. 

  • Junk Food
  • Refined Sugar
  • Fast Food
  • Refined Carbs

Mark Wahlberg’s Supplements

Mark Wahlberg tied with Tom Dowd to start up new nutrition called PI, a plant-based supplement for athletes, who don’t consume dietary products

#1. Protein

Protein supplements are necessary for people who work out regularly, don’t eat enough food, or have health problems that prevent them from getting adequate protein from their regular diet. Protein supplements can make it easier for runners and bodybuilders who need more than the average amount of protein and nutrients for muscle growth and recovery.

Performance Whey Protein

Decadent Natural Chocolate
Performance Inspired includes whey protein. Protein not only builds muscle but also reduces cravings and hunger which can help you lose weight.

#2. Turmeric

Wahlberg takes turmeric to improve your skin condition, reduce inflammation, and fight cancer cells in your body and inflammation-related diseases such as Alzheimer’s disease.

Turmeric Curcumin

Ingredients: Bioperine, It also contains black pepper
Shop this antioxidant Turmeric Curcumin to support recovery. It also contains black pepper to increase absorption.

#3. BCAAs

Whalberg’s takes branched-chain amino acids to recover in a quick session of time after an extensive workout. The BCAAs are a pair of three amino acids that play a vital role in muscle recovery. Although BCAA is most commonly associated with muscle recovery, it has been shown to improve endurance and power and reduce hunger and fatigue.


Gluten Free, Vegan, Pineapple Mango Delight
Shop this BCAA Supplement to build muscle, improve performance at the gym and reduce recovery time.

#4. Collagen

The hide is a protein supplement that comes in the form of powder. Its main ingredient is collagen peptides. Collagen is an effective product for skin and hair but can also help with joint pain and muscle soreness.


contains biotin and other nutrients
Shop this hydrolyzed collagen which supports healthy joints, skin and nails. Purchase Now!!

#5. Garcinia Cambogia

Likewise Kim Kardashian and Carrie Underwood, Wahlberg takes the supplement for benefits includes- hydroxycitric acid (HCA) is the main element of Garcinia Cambogia, which effectively reduces appetite and the number of calories consumed while also suppressing the production of fats and burning off stored fat.

Garcinia Cambogia

Stimulant free, so very stackable
Shop this Garcinia Cambogia is a 100% pure weight-loss supplement help burn fat and lose weight.

Mark Wahlberg Lifestyle

Mark Wahlberg lifestyle

A Perfect Man 

Mark Wahlberg’s routine is rigorous; you can say that he thrives on a hardworking schedule. His day starts at 2:30 in the morning when the world is in midnight sleep. He goes to bed around 8. 

Ultimate Transformation:

We are not talking about his physique, but the behavioral traits of an Iconic Actor; Over more than 12 cases registered on him for hate crime against minorities, including physical assault, but he apologized for all past wrong doing. Now, one of the fan’s favorite actors, he spent time on Instagram interacting with his fanbase. 

Inspirational Quotes of Mark Wahlberg

“I’ve always wanted to do right in life. But the wanting and the doing aren’t quite the same things.”

“If I can start my day out by saying my prayers and getting myself focused, then I know I’m doing the right thing. That 10 minute helps me in every way throughout the day.”

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