dit is z'n claim:
"I was 165 pounds for my last movie, but I had to walk on the set at 205. So, that’s 40 pounds of muscle in 7 weeks. That’s a lot of physical preparation."
dit is z'n zogezegd trainingschema
Mark Wahlberg Workout Monday Routine – Chest, Arms & Abs
The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to benching 335 lbs. (152 kg) on this chest workout.
A.M workout: Chest, Shoulders, and Triceps
Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets. If you can do more than 12 reps, increase weight to stay challenged.
Flat Bench Press
Superset with Dumbbell Chest Flys
Incline Bench Press
Superset with Front Shoulder Raises
Decline Bench Press
Superset with Side Shoulder Raises
Seated Shoulder Military Press
Superset with Alternating Standing Shoulder Press
Parallel Bar Dips
Superset with Cable Triceps Pressdowns
Skull Crushers aka (Barbell Lying Down Triceps Extensions)
Superset with Single-Arm Overhead Triceps Extensions
Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. For example, Wahlberg would do incline bench to work his chest and arms. Then, he would do shoulder raises to concentrate on just his shoulders.
When talking about accomplishing goals and his workout routine, Mark Wahlberg says:
Whatever it is, you got to ease into it. Don’t try to do it all in a day. You’ve gotta work up to it. If you do it right, do the work and get a lot of rest. And, especially get enough nutrition on top of it. You’ll be surprised what you can accomplish with the goals you set for yourself.
P.M workout: Stretching, Abs, and Cardio
For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:
Warmup: Stretching, Foam Roller, Bands and Val Slides
Curl-Ups (McGill) (x 15)
Bicycle Crunches (x 15)
Side Crunches (x 15)
Hip-ups (x 15)
Medicine Ball Twists (x 15)
Cardio: Treadmill or Elliptical for 30 mins
Mark Wahlberg uses the afternoons to recover, do light workouts, stretch, and do cardio.
I go in there and warm up. You know, at my age, I can be injury prone. I stretch, I use the foam roller, use the bands, the Val Slides, stuff like that. I want to remain injury free.
Mark Wahlberg Workout Tuesday Routine – Legs, Back & Biceps
The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.
A.M workout: Legs & Back
Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If you can do more than 12 reps, increase weight to stay challenged.
Front Squats
Superset with Split Squats
Leg Press
Superset with Jump Squats
Walking Lunges
Superset with Calf Raises
Barbell Deadlift
Superset with Alternating Leg Curls
Pullups
Superset with Dumbbell Rows
Lat Pull Downs
Superset with Seated Pulley Rows
Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses supersets to maximize his results, and keep a high intensity throughout his workout.
Since he wanted to get big fast, Mark Wahlberg used very heavy weight. He would increase weight, and lower the reps as time went on. When asked about his schedule, Mark Wahlberg says about his workout routine:
I’d wake up at 4:30 every morning, have a pre-workout igniter, and then hit the weights heavy, depending on the day and the routine for the day. But it always involved heavy lifting, and mostly just weights.
P.M workout: Biceps, Stretching, and Cardio
Mark Wahlberg does a lot of biceps curl variations. The Mark Wahlberg workout starts with 10 reps, then goes to 8 reps, then 6 reps. He tried to add weight each time, making this the opposite of a drop set. Mark Wahlberg would also work with the TRX system in the afternoons.
Mark Wahlberg gave the example that at one point he was using the following for seated bicep curls:
1 sets of 10 at 45 lbs. (20 kg)
1 set of 8 at 55 lbs (25 kg)
1 set of 6 at 65 lbs. (30 kg)
Warmup: Stretching, Foam Roller, Bands and TRX work
Seated Bicep Curl
Dumbbell Bicep Curl
Barbell Bicep Curls
EZ Bar Curl
Preacher Curl
Machine Bicep Curl
Cardio: Treadmill or Elliptical for 30 mins
Asked about his lower body routine, Mark Wahlberg says:
Jump squats, split squats, I do a lot of front loaded squats, also a lot of lunges. I’ll tell you what. Do 30 seconds on the TRX, get bands, elevate with one leg in the air, then try to do a jump squat and lunge for 30 seconds straight. Intense squats and lunges.
Mark Wahlberg Workout Wednesday Routine – Rest
The Mark Wahlberg workout rests on Wednesdays and Sundays. He likes to call Wednesdays “Family Time.”
Rest
On days that he does lift, the typical Mark Wahlberg workouts lasts 60 to 90 minutes. Wahlberg always starts with a quick warm up. Mark Wahlberg wanted to be bigger for Pain & Gain. But, Mark Wahlberg says:
I actually planned on getting bigger than I did. But, I was getting ready to film Broken City right before, and the director wanted me to be thinner. I weighed 185-190 at the time, then lost weight for the role in Broken City. I still got up to 212 by the end of filming for Pain & Gain.
Mark Wahlberg Workout Thursday Routine – Full Body Workout
The Mark Wahlberg workout starts his Thursday routine very early in the morning with a heavy workout. He focuses on chest and arms. Then, he does an abs workout, with light cardio, in the afternoon. When filming Pain & Gain, Wahlberg had to do the entire workout at 4 in the morning.
A.M workout: Full Body Workout
Do 4 rounds of each circuit. Do 8 reps of each exercise. The Mark Wahlberg Thursday Full Body routine used 2 circuits, followed by some finishers. If you can do more than 8 reps, increase weight to stay challenged.
Rest 90 secs after you have finished a circuit. Don’t rest in between exercises. Trainer Bryan Nguyen would have Mark finish all 5 exercises in a circuit without resting. Then, he would have Mark Wahlberg rest 90 secs before starting the next set of that circuit.
Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
Circuit 2
Split Squats
Barbell Bench Press
Barbell Deadlift
Inverted Row
Finishers
Then, Mark Wahlberg would finish with 2-3 sets of 6-8 reps of each exercise. Trainer Bryan Nguyen would have Wahlberg would rest 60 secs between each exercise.
Cable Bicep Curls
Seated Chest Press
Leg Press
Triceps Pushdown
Seated Side Lateral Raise
P.M workout: Abs, Stretching, and Cardio
For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:
Stretching, Foam Roller, Bands and Val Slides
Curl-Ups (McGill) (x 15)
Bicycle Crunches (x 15)
Side Crunches (x 15)
Hip-ups (x 15)
Medicine Ball Twists (x 15)
Cardio: Treadmill or Elliptical for 30 mins
