Mark Wahlberg Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
Mark Wahlberg Workout Plan

Mark Wahlberg Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings

Mark Wahlberg Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Mark Wahlberg Chest, Biceps & Abs Workout

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Exercise Sets Distance Time Reps Weight Rest
Abs / Expert
3 sets, 15 reps, 01:30 rest
3 15 01:30
Abs / Beginner
3 sets, 12 reps, 01:30 rest
3 12 01:30
Abs / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 01:30
--
--
4 sets, 8 reps, 01:30 rest
4 8 -- 01:30
--
--
3 sets, 6 reps, 01:30 rest
3 6 -- 01:30
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
--
--
5 sets, 8 reps, 01:30 rest
5 8 -- 01:30
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
3 sets, 6 reps, 01:30 rest
3 6 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For the Ellipitical Trainer go 30 seconds to 45 seconds hard and then a minute or two at a jogging type pace. The more in shape you become you will be able to shorten and limit the amount of jogging pace you will need. The Mark Wahlberg Body workout should take right around an hour and a half. Practice proper form and watch your time in between sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and t... more

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and to look great is to follow the Mark Wahlberg diet.

The Mark Wahlberg workout plan is a great way to quickly get in shape, and stay fit.

Burn Fat, Build Muscle

If you saw the movie, The Fighter, you may have noticed that Mark Wahlberg looked great, but just like we aren't born with a perfect body, neither was he.

Mark Wahlberg engaged in a fitness programed designed to help him increase his metabolism, burn excess fat, and build muscle. This Mark Wahlberg workout for the Fight is a great way to get fit and stay fit.

Be Sure to Commit

The first thing needed is commitment to the Mark Wahlberg fitness program. If you are willing to commit to 5 days a week of working out for 30 days straight, you will be on the perfect path to getting ripped and gaining strength.

While getting ripped and gaining strength is the goal of most people in fitness, it doesn't come at the drop of a hat, unless you are willing to put in the time and the dedication to getting the desired results.

With a 30 day commitment, however, you will be looking great from the Mark Wahlberg workout!

Follow a Diet

When following the Mark Wahlberg workout plan, it is extremely important to consider what type of food you put into your body. Unfortunately, no matter how much we work out, in order to gain muscle, boost our metabolism and change our shape, it is important to follow a diet.

The Mark Wahlberg workout diet is not a diet in the typical sense where you take pills, restrict your calories to an unreasonable amount of food, or practice losing weight by starving yourself.

Nourish Your Body

The Mark Wahlberg workout diet is about establishing healthy patterns, and putting nourishment in your body daily that is needed to keep your body strong and healthy. Instead of engaging in a starve yourself diet, consider following the diet Mark Wahlberg used for the Fighter.

Get enough protein to build muscle, enough fiber to aid in heart health and digestion, and enough nutrients to sustain a heavy workout.

Increase Energy

Eating healthy is important to get energy for the Mark Wahlberg Fighter strength training. Some of the exercises included in the program are a bent-leg dragon flag, feet on swiss ball crunch, swiss ball ab rollout, swiss ball side bend, and the barbell curl.

The Mark Wahlberg workout will show you how to do each of these work outs with precision, but all of them are designed to target muscles in your body that can be built to help you look great.

Get Equipped

In order to follow this Mark Wahlberg weight training plan, it is also important to have a few essential workout materials.

You will need a flat bench, a fitness ball, an exercise mat, dumbbells and an E-Z curl bar, to name a few of the pieces of equipment needed. All of this is available at your local gym and are easy to use.

If you are looking to build your body composition and look great, follow the Mark Wahlberg workout plan now!

Mark Wahlberg Back, Abs, & Cardio Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
5 sets, 8 reps, 01:30 rest
5 8 -- 01:30
Lats / Beginner
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
Lats / Intermediate
3 sets, 8 reps, 01:30 rest
3 8 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
--
--
3 sets, 10 reps, 01:30 rest
3 10 01:30
--
--
2 sets, 00:00:45
2 00:00:45 --:--
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
--
--
1 sets, 00:40:00
1 -- 00:40:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The Recumbent Bike should be ridden at a little over 50% of your full speed. The jump rope exercise should be two or three sets depending on your condition (3 sets are recommended). If your conditioning is good and you feel that the 45 seconds for jump rope is not long enough increase the time. To get the Marky Mark body it takes hard work.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and t... more

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and to look great is to follow the Mark Wahlberg diet.

The Mark Wahlberg workout plan is a great way to quickly get in shape, and stay fit.

Burn Fat, Build Muscle

If you saw the movie, The Fighter, you may have noticed that Mark Wahlberg looked great, but just like we aren't born with a perfect body, neither was he.

Mark Wahlberg engaged in a fitness programed designed to help him increase his metabolism, burn excess fat, and build muscle. This Mark Wahlberg workout for the Fight is a great way to get fit and stay fit.

Be Sure to Commit

The first thing needed is commitment to the Mark Wahlberg fitness program. If you are willing to commit to 5 days a week of working out for 30 days straight, you will be on the perfect path to getting ripped and gaining strength.

While getting ripped and gaining strength is the goal of most people in fitness, it doesn't come at the drop of a hat, unless you are willing to put in the time and the dedication to getting the desired results.

With a 30 day commitment, however, you will be looking great from the Mark Wahlberg workout!

Follow a Diet

When following the Mark Wahlberg workout plan, it is extremely important to consider what type of food you put into your body. Unfortunately, no matter how much we work out, in order to gain muscle, boost our metabolism and change our shape, it is important to follow a diet.

The Mark Wahlberg workout diet is not a diet in the typical sense where you take pills, restrict your calories to an unreasonable amount of food, or practice losing weight by starving yourself.

Nourish Your Body

The Mark Wahlberg workout diet is about establishing healthy patterns, and putting nourishment in your body daily that is needed to keep your body strong and healthy. Instead of engaging in a starve yourself diet, consider following the diet Mark Wahlberg used for the Fighter.

Get enough protein to build muscle, enough fiber to aid in heart health and digestion, and enough nutrients to sustain a heavy workout.

Increase Energy

Eating healthy is important to get energy for the Mark Wahlberg Fighter strength training. Some of the exercises included in the program are a bent-leg dragon flag, feet on swiss ball crunch, swiss ball ab rollout, swiss ball side bend, and the barbell curl.

The Mark Wahlberg workout will show you how to do each of these work outs with precision, but all of them are designed to target muscles in your body that can be built to help you look great.

Get Equipped

In order to follow this Mark Wahlberg weight training plan, it is also important to have a few essential workout materials.

You will need a flat bench, a fitness ball, an exercise mat, dumbbells and an E-Z curl bar, to name a few of the pieces of equipment needed. All of this is available at your local gym and are easy to use.

If you are looking to build your body composition and look great, follow the Mark Wahlberg workout plan now!

Mark Wahlberg Legs & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Abs / Beginner
3 sets, 12 reps, 01:30 rest
3 12 01:30
Obliques / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
--
--
4 sets, 8 reps, 01:30 rest
4 8 -- 01:30
--
--
2 sets, 30 reps00:00:30, 01:00 rest
2 30 01:00
--
--
3 sets, 6 reps, 01:30 rest
3 6 -- 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For the Plyometric Step-Up you can add dumbbells to the exercise to challenge yourself if you want. Make sure that you get the proper form down first before you add the weights. You want to aim for three 30 second sets for the Plyometric Step-Up. There is no cardio for this Mark Wahlberg strength building workout to give yourself a day off.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and t... more

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and to look great is to follow the Mark Wahlberg diet.

The Mark Wahlberg workout plan is a great way to quickly get in shape, and stay fit.

Burn Fat, Build Muscle

If you saw the movie, The Fighter, you may have noticed that Mark Wahlberg looked great, but just like we aren't born with a perfect body, neither was he.

Mark Wahlberg engaged in a fitness programed designed to help him increase his metabolism, burn excess fat, and build muscle. This Mark Wahlberg workout for the Fight is a great way to get fit and stay fit.

Be Sure to Commit

The first thing needed is commitment to the Mark Wahlberg fitness program. If you are willing to commit to 5 days a week of working out for 30 days straight, you will be on the perfect path to getting ripped and gaining strength.

While getting ripped and gaining strength is the goal of most people in fitness, it doesn't come at the drop of a hat, unless you are willing to put in the time and the dedication to getting the desired results.

With a 30 day commitment, however, you will be looking great from the Mark Wahlberg workout!

Follow a Diet

When following the Mark Wahlberg workout plan, it is extremely important to consider what type of food you put into your body. Unfortunately, no matter how much we work out, in order to gain muscle, boost our metabolism and change our shape, it is important to follow a diet.

The Mark Wahlberg workout diet is not a diet in the typical sense where you take pills, restrict your calories to an unreasonable amount of food, or practice losing weight by starving yourself.

Nourish Your Body

The Mark Wahlberg workout diet is about establishing healthy patterns, and putting nourishment in your body daily that is needed to keep your body strong and healthy. Instead of engaging in a starve yourself diet, consider following the diet Mark Wahlberg used for the Fighter.

Get enough protein to build muscle, enough fiber to aid in heart health and digestion, and enough nutrients to sustain a heavy workout.

Increase Energy

Eating healthy is important to get energy for the Mark Wahlberg Fighter strength training. Some of the exercises included in the program are a bent-leg dragon flag, feet on swiss ball crunch, swiss ball ab rollout, swiss ball side bend, and the barbell curl.

The Mark Wahlberg workout will show you how to do each of these work outs with precision, but all of them are designed to target muscles in your body that can be built to help you look great.

Get Equipped

In order to follow this Mark Wahlberg weight training plan, it is also important to have a few essential workout materials.

You will need a flat bench, a fitness ball, an exercise mat, dumbbells and an E-Z curl bar, to name a few of the pieces of equipment needed. All of this is available at your local gym and are easy to use.

If you are looking to build your body composition and look great, follow the Mark Wahlberg workout plan now!

Mark Whalberg Shoulders & Cardio Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
--
Shoulders / Intermediate
--
Shoulders / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

This Mark Wahlberg Shoulder workout will blast your shoulders. The Stationary Row afterwards will rework all the shoulder muscles you just worked and loosen them up and help get rid of some of the lactic acid. If your shoulders aren't burning after this workout you did not do it right. Maker sure that you are focusing on form and really isolating your shoulder muscles to properly work them.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and t... more

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and to look great is to follow the Mark Wahlberg diet.

The Mark Wahlberg workout plan is a great way to quickly get in shape, and stay fit.

Burn Fat, Build Muscle

If you saw the movie, The Fighter, you may have noticed that Mark Wahlberg looked great, but just like we aren't born with a perfect body, neither was he.

Mark Wahlberg engaged in a fitness programed designed to help him increase his metabolism, burn excess fat, and build muscle. This Mark Wahlberg workout for the Fight is a great way to get fit and stay fit.

Be Sure to Commit

The first thing needed is commitment to the Mark Wahlberg fitness program. If you are willing to commit to 5 days a week of working out for 30 days straight, you will be on the perfect path to getting ripped and gaining strength.

While getting ripped and gaining strength is the goal of most people in fitness, it doesn't come at the drop of a hat, unless you are willing to put in the time and the dedication to getting the desired results.

With a 30 day commitment, however, you will be looking great from the Mark Wahlberg workout!

Follow a Diet

When following the Mark Wahlberg workout plan, it is extremely important to consider what type of food you put into your body. Unfortunately, no matter how much we work out, in order to gain muscle, boost our metabolism and change our shape, it is important to follow a diet.

The Mark Wahlberg workout diet is not a diet in the typical sense where you take pills, restrict your calories to an unreasonable amount of food, or practice losing weight by starving yourself.

Nourish Your Body

The Mark Wahlberg workout diet is about establishing healthy patterns, and putting nourishment in your body daily that is needed to keep your body strong and healthy. Instead of engaging in a starve yourself diet, consider following the diet Mark Wahlberg used for the Fighter.

Get enough protein to build muscle, enough fiber to aid in heart health and digestion, and enough nutrients to sustain a heavy workout.

Increase Energy

Eating healthy is important to get energy for the Mark Wahlberg Fighter strength training. Some of the exercises included in the program are a bent-leg dragon flag, feet on swiss ball crunch, swiss ball ab rollout, swiss ball side bend, and the barbell curl.

The Mark Wahlberg workout will show you how to do each of these work outs with precision, but all of them are designed to target muscles in your body that can be built to help you look great.

Get Equipped

In order to follow this Mark Wahlberg weight training plan, it is also important to have a few essential workout materials.

You will need a flat bench, a fitness ball, an exercise mat, dumbbells and an E-Z curl bar, to name a few of the pieces of equipment needed. All of this is available at your local gym and are easy to use.

If you are looking to build your body composition and look great, follow the Mark Wahlberg workout plan now!

Mark Wahlberg Fitness Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
--
Obliques / Beginner
--
Abs / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

On this day of the workout Mark Wahlberg chooses to do an hour of cardio playing hockey. The workout lists 30 minutes on the treadmill of running for accessibility but if you would like to mix it up and do some hockey or another sport for cardio it recommends an hour and is completely fine. Mix in different styles of jumping (running, high knees, boxer, etc.).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and t... more

Losing weight, establishing a proper metabolism and maintaining a healthy body composition are essential for anyone who is looking to transform their body into a healthy and great looking body. There are many ways to do this, but one of the healthiest and most successful ways to lose weight and to look great is to follow the Mark Wahlberg diet.

The Mark Wahlberg workout plan is a great way to quickly get in shape, and stay fit.

Burn Fat, Build Muscle

If you saw the movie, The Fighter, you may have noticed that Mark Wahlberg looked great, but just like we aren't born with a perfect body, neither was he.

Mark Wahlberg engaged in a fitness programed designed to help him increase his metabolism, burn excess fat, and build muscle. This Mark Wahlberg workout for the Fight is a great way to get fit and stay fit.

Be Sure to Commit

The first thing needed is commitment to the Mark Wahlberg fitness program. If you are willing to commit to 5 days a week of working out for 30 days straight, you will be on the perfect path to getting ripped and gaining strength.

While getting ripped and gaining strength is the goal of most people in fitness, it doesn't come at the drop of a hat, unless you are willing to put in the time and the dedication to getting the desired results.

With a 30 day commitment, however, you will be looking great from the Mark Wahlberg workout!

Follow a Diet

When following the Mark Wahlberg workout plan, it is extremely important to consider what type of food you put into your body. Unfortunately, no matter how much we work out, in order to gain muscle, boost our metabolism and change our shape, it is important to follow a diet.

The Mark Wahlberg workout diet is not a diet in the typical sense where you take pills, restrict your calories to an unreasonable amount of food, or practice losing weight by starving yourself.

Nourish Your Body

The Mark Wahlberg workout diet is about establishing healthy patterns, and putting nourishment in your body daily that is needed to keep your body strong and healthy. Instead of engaging in a starve yourself diet, consider following the diet Mark Wahlberg used for the Fighter.

Get enough protein to build muscle, enough fiber to aid in heart health and digestion, and enough nutrients to sustain a heavy workout.

Increase Energy

Eating healthy is important to get energy for the Mark Wahlberg Fighter strength training. Some of the exercises included in the program are a bent-leg dragon flag, feet on swiss ball crunch, swiss ball ab rollout, swiss ball side bend, and the barbell curl.

The Mark Wahlberg workout will show you how to do each of these work outs with precision, but all of them are designed to target muscles in your body that can be built to help you look great.

Get Equipped

In order to follow this Mark Wahlberg weight training plan, it is also important to have a few essential workout materials.

You will need a flat bench, a fitness ball, an exercise mat, dumbbells and an E-Z curl bar, to name a few of the pieces of equipment needed. All of this is available at your local gym and are easy to use.

If you are looking to build your body composition and look great, follow the Mark Wahlberg workout plan now!

187 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Cable Machine
  • Incline Bench
  • Workout Bar
Show All

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Mark Wahlberg Workout Plan

187 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Cable Machine
  • Incline Bench
  • Workout Bar
Show All