Mark Wahlberg Workout and Diet Secret

 Mark Wahlberg Height Weight Body Workout and Diet

What you need to know

Mark Wahlberg Workout routine and Diet plan for Pain and Gain
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Mark Wahlberg Workout and Diet. Mark Wahlberg was born on June 5, 1971 is an American actor and producer. He is best known for his roles in Boogie Nights, Entourage, In Treatment, The Fighter, Pain and gain and he has also signed Transformers 4 which is scheduled to release in 2014. Training for the movie Pain and Gain, he went back to his old-school movie workout and did less cardio, and ate more. Instead of training all the muscles groups every session, Mark Wahlberg chose to train certain body parts on certain days of the week. Let us look at his fitness training.

Height: 5 feet 8.5 inches or 173.99 cm

Weight: 93 kg or 205 pounds in pain and gain

Workout and Fitness Equipments

  • Monday: Legs, Back and Biceps
Lunges - Stand with right foot forward, left foot back. Hold weights and lower down until the back knee almost touches the floor. Push back to start without locking the knees.

Leg Curls - Get on machine. Lift heels toward the buttocks and then return to the starting position.

Squats - Stand up tall, spread your feet shoulder-width apart, and then lower your body as far as you can by bending your knees. Pause and slowly push yourself back up.

Barbell Bent-Over Rows - Bend over bar with back straight, don't lock knees. Grasp bar and pull to upper waist. Drop bar down until arms are extended and shoulders are stretched downward.

Bicep Curls - Keep your hands shoulder width apart. Bend at your elbows to curl the bar to your shoulders.After pausing, lower the bar back down.

Hanging Leg Raises - Grab bar and hang. Slowly raise your feet up to the bar, keeping legs straight. Lower legs slowly.

  • Tuesday: Chest, Shoulders and Triceps
Bench Press - Basic barbell bench press. Make sure not to lockout at the top.

Incline Dumbbell Press - Sit down on incline bench. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest.

Lying Triceps Extension - Lie on bench with narrow overhand grip on barbell. Lower bar to forehead by bending elbows.

Triceps Push-downs - Grip bar attached to a high pulley cable and push down until your arms are extended straight down with the bar near your thighs. Don't lock your elbows. Return to starting position.

Dumbbell Arnold Press - Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Bring elbows out to sides. Raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern.

Cable Standing Fly - Grasp two opposing high pulley attachments. Bring cables together in hugging motion. Return to starting position.

  • Wednesday: Off 
  • Thursday: Legs, Back and Biceps
Do same as Monday workouts.
  • Friday: Chest, Shoulders and Triceps
 Do same as Tuesday workouts.

Diet and Supplements

  • Breakfast: Egg white omelet and 2 pieces of toast.
  • Snack: Nuts, fruit and yogurt.
  • Lunch: Grilled chicken and some rice.
  • Supplement: Protein Shake.
  • Dinner: Meat (Steak) with a salad and vegetables.


  1. That's nothing near his diet. He was eating 12 meals a day for Pain and Gain.

  2. Yes PhitenPhils I totally agress with you. For Pain & Gain, Mark Wahlberg’s diet increased to where he ate 10-12 times a day. Above given diet he takes on a Regular Basis. Thank You

  3. All I know is he is strong I thought all he had to do... Was nothing.