Mark Wahlberg Workout

Mark Wahlberg’s workout focused on a boxing routine to prep him for his role in The Fighter, a boxing movie that he starred in alongside Christian Bale. According to Men’s Health, during his training for the movie, Wahlberg would warm up by jumping rope or doing a few sets of squats on the Power Plate. The Power Plate consists of a vibrating base, which may vibrate up and down approximately 1 to 2 millimeters. The Power Plate uses whole-body vibration, or WBV, to contract muscle 30 to 50 times per second rather than once or twice per second without it. According to Power Plate’s website, their product “offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes: such as increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery.”

After his warm up, Marky Mark would hit the bag, doing 5 minutes each with the speed bag, double-end bag (cables attaching it to the floor and ceiling), and then the heavy bag. After that, he does some mitt work and may finish with some sparring, a total boxing workout that lasts approximately 45 minutes. He has very intense boxing workouts, even doing them with his friends, saying, “My buddies from Boston are always dying to take my head off. Like Andy and Big Bo—they’re very tough. They’ll go 10 rounds if you let them.” Doing boxing will ramp up Wahlberg’s conditioning and keep him lean and in tip-top shape. Boxing is a form of high intensity training. You use a burst of punches to try to knock down your opponent, followed by either resting on your opponent or slowly moving around. Not to mention, you get some full rest between rounds. High intensity training is known to burn more fat than steady-state cardio and will increase your VO2 max even more. In addition, mimicking the lifestyle of a boxer helps Wahlberg seem more natural in his role. He needed to not only look the part, but also to be the part.

He even spent time training in a sauna suit to experience the lifestyle of boxers, where weight cutting becomes a habit. The sauna suit also helped to increase the intensity of his training sessions, get him into conditioning shape, and to keep his muscles and body free from injury.

Wahlberg does weight training after his boxing workout for around 30 to 40 minutes. During his workout, he gives himself very little rest and supersets every exercise. Supersets are a great way of training that can save time, add intensity, and help you burst through strength and weight loss plateaus. He even wears a 35 pound weighted vest throughout the entire length of his workout, which builds up his entire core and ab muscles. What seems to be most amazing is that he never directly trains his abs. Instead, Wahlberg sports those ripped six pack abs from a healthy diet and from general training. Even though he doesn’t directly target his abdominals, Wahlberg still gets plenty of ab work from the different exercises he does, specifically from wearing the weighted vest. Doing other types of workouts can certainly work your core. However, we wouldn’t recommend neglecting abdominal exercises. You need to train your abs in order to develop the most strength and definition in your abs. Wahlberg must have amazing genetics because he certainly sports a six-pack when he doesn’t even directly work his abs!


Wahlberg hit the speed bag to work on his boxing skills for the movie.

Wahlberg hit the speed bag to work on his boxing skills for the movie.


Mark Wahlberg’s Workout Routine: 

Monday: Legs, Biceps, and Back.

Tuesday: Chest, Shoulders, and Triceps

Wednesday: Legs and Biceps

Thursday and Friday: Off

Saturday: Repeat Routine


Wahlberg takes muscle recovery seriously, so after three consecutive days of training, he would give himself two days of active recovery, doing light cardio work and stretching. He then starts up his routine on Saturday and repeats the 3-day training circuit from the beginning. Muscles do not grow in the gym. Muscle growth occurs after the workout is over and when the muscles are allowed to rest. It is during rest time that reconstruction and recovery take place. You should always give yourself at least 2-3 days a week of full rest from exercise.

In terms of his eating habits, Wahlberg adheres to a strict low carb diet and eats a lot of red meat. Red meat is one of the best sources of protein and provides natural creatine for added muscle growth and recovery.

Marky Mark started with fitness at a young age. When he got into trouble on the streets of Boston and landed in prison, he decided to focus on changing his life and taking his aggression out on the weights rather than other people. From then on, Wahlberg went from a Calvin Klein model to a rapper to a movie star and producer.




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