Mark Wahlberg's routine and diet to maintain good shape
Mark Wahlberg is one of the best known and famous actors in Hollywood. In practically every movie he participated in, the actor has always managed to show his good physical shape.
One of the most interesting things about how the actor maintains his good shape is that Mark eats light 2-3 hour meals throughout the day.
Workout routine
Monday
Chest and Arms (Morning)
Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.
1. Flat Bench Press (rest: none)
2. Dumbbell Chest Flys (rest: 45 secs)
3. Incline Bench Press (rest: none)
4. Front Shoulder Raises (rest: 45 secs)
5. Decline Bench Press (rest: none)
6. Side Shoulder Raises (rest: 45 secs)
7. Seated Shoulder Military Press (rest: none)
8. Alternating Standing Shoulder Press (rest: 45 secs)
9. Parallel Bar Dips (rest: none)
10. Cable Triceps Pressdown (rest: 45 secs)
11. Lying Barbell Triceps Extension (rest: none)
12. Single-Arm Overhand Triceps Extension (rest: 45 secs)
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
13. Stretching, Bands, Val Slides, and Foam Roller
14. Curl-Ups1
15. Bicycle Crunches
16. Side Crunches
17. Hip Ups
18. Medicine Ball Twists
19. Elliptical or Treadmill for 30 minutes
Tuesday
Legs and Back (Morning)
The following exercises are performed for 4 sets, each with 8-12 repetitions.
1. Front Squats (rest: none)
2. Split Squats (rest: 45 secs)
3. Leg Press (rest: none)
4. Jump Squats (rest: 45 secs)
5. Walking Lunges (rest: none)
6. Calf Raises (rest: 45 secs)
7. Barbell Deadlift (rest: none)
8. Alternating Leg Curls (rest: 45 secs)
9. Pull-ups (rest: none)
10. Dumbbell Rows (rest: 45 secs)
11. Lat Pull Downs (rest: none)
12. Seated Pulley Rows (rest: 45 secs)
Stretching, Biceps, and Cardio (Afternoon)
The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.
13. Stretching, Bands, TRX work, and Foam Roller
14. Seated Bicep Curl
15. Dumbbell Bicep Curl
16. Barbell Bicep Curls
17. EZ Bar Curl
18. Preacher Curl
19. Machine Bicep Curl
20. Elliptical or Treadmill for 30 minutes
Wednesday
Wahlberg takes some rest
Thursday
Full Body Workout (Morning)
Each circuit is performed for 4 rounds and 8 reps, resting 90 seconds after a circuit.
1. Power Clean
2. Barbell Deadlift
3. Clean and Press
4. Push Press
5. Hang Snatch
Circuit 2
6. Barbell Bench Press
7. Split Squat
8. Inverted Row
9. Barbell Deadlift
Each of the following is performed for 2-3 sets, 6-8 repetitions, and resting 60 seconds after each one of them.
10. Seated Chest Press
11. Cable Bicep Curls
12. Leg Press
13. Seated Side Lateral Raise
14. Triceps Pushdown
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
15. Curl-Ups
16. Bicycle Crunches
17. Side Crunches
18. Hip Ups
Friday
Medicine Ball Twists
Each of the following exercises is performed for 4 sets, each with 8-12 repetitions.
1. Flat Bench Press (rest: none)
2. Dumbbell Chest Flys (rest: 45 secs)
3. Incline Bench Press (rest: none)
4. Front Shoulder Raises (rest: 45 secs)
5. Decline Bench Press (rest: none)
6. Side Shoulder Raises (rest: 45 secs)
7. Seated Shoulder Military Press (rest: none)
8. Alternating Standing Shoulder Press (rest: 45 secs)
9. Parallel Bar Dips (rest: none)
10. Cable Triceps Pressdown (rest: 45 secs)
11. Lying Barbell Triceps Extension (rest: none)
12. Single-Arm Overhand Triceps Extension (rest: 45 secs)
13. Stretching, Biceps, and Cardio (Afternoon)
The following exercises are performed for 3 sets. The first set is done for 10 reps using 45 lbs, the second is for 8 reps using 55 lbs, and the third is for 6 reps using 65 lbs weight.
14. Stretching, Bands, TRX work, and Foam Roller
15. Seated Bicep Curl
16. Dumbbell Bicep Curl
17. Barbell Bicep Curls
18. EZ Bar Curl
19. Preacher Curl
20. Machine Bicep Curl
21. Elliptical or Treadmill for 30 minutes
Saturday
Back, Abs, and Legs (Morning)
These exercises are performed for 4 sets, each with 8-12 repetitions.
1. Front Squats (rest: none)
2. Split Squats (rest: 45 secs)
3. Leg Press (rest: none)
4. Jump Squats (rest: 45 secs)
5. Walking Lunges (rest: none)
6. Calf Raises (rest: 45 secs)
7. Barbell Deadlift (rest: none)
8. Alternating Leg Curls (rest: 45 secs)
9. Pull-ups (rest: none)
10. Dumbbell Rows (rest: 45 secs)
11. Lat Pull Downs (rest: none)
12. Seated Pulley Rows (rest: 45 secs)
Abs, Cardio, and Stretching (Afternoon)
He performs the following for 2-3 circuits with 15 repetitions per exercise.
13. Stretching, Bands, Val Slides, and Foam Roller
14. Curl-Ups
15. Bicycle Crunches
16. Side Crunches
17. Hip Ups
18. Medicine Ball Twists
19. Elliptical or Treadmill for 30 minutes
Sunday
Mark Wahlberg rests and recover his body.
the diet
After waking up at 2:30 in the morning, he eats his breakfast at 3:15 a.m. along with the pre-workout meal. He takes his post-workout meal at 5:30 a.m. after training for one-and-half-an-hour.
Meal 1:
Steel oats
Blueberries
Peanut butter
Eggs
Meal 2:
Performance Inspired Nutrition Vanilla protein shake
5 pcs sweet potato
3 turkey burgers
Meal 3:
Ten turkey meatballs
Meal 4:
Grilled chicken salad
2 hard-boiled eggs
Avocado
Olive
Cucumber
Lettuce
Tomato
Meal 5:
New York steak
Green peppers
Meal 6:
Grilled chicken
Bok choy
