Think you need an elite trainer for your own Mark Wahlberg workout? Think again! Check out this video for the secrets behind a body like Mark Wahlberg:
While Mark Wahlberg may have his own home gym (comparable to the size of just about any gym on the planet), he’s still a human just like you and me. He doesn’t have superhuman willpower and he doesn’t pop a magic pill every night that makes his wake up shredded. The Mark Wahlberg workout credits two things for its’ success: 1.) The right tools, and 2.) A whole heck of a lot of motivation. Hey, if your body were going to be plastered over a 50-foot screen for all to see, you’d be pretty motivated too!
The Mark Wahlberg workout is tackled first thing in the morning. In an interview, Wahlberg relayed his morning routine: “I’m up at 6 in the morning. I put the eggs on, eat, hit the gym. I just get it all done.” His home gym is equipped with a Power Plate, plenty of free weights, a boxing ring complete with bags and gloves, a basketball court, and cardio machines. Do you think this guy prizes fitness much??
For his most famed role in Fighter, the Mark Wahlberg workout had him in that gym for two years, where his love for boxing grew more and more. In an interview, he stated: “That’s a large part of why I built the gym, why I put that ring in there. Boxing is one of the toughest workouts you can have. I feel like if I had to run a marathon, I could…You relieve your frustrations, that’s for sure.” You can check out the Mark Wahlberg Fighter workout here.
This is an important pause point. The guy spent two years getting his already built physique into prime shape for his role in Fighter. People mistakenly think that bodies like that happen overnight and the fitness industry capitalizes on this. They’re more than ready to sell you the next magical supplement, the next super berry found in the depths of the Amazon rainforest because everyone’s looking for a quick fix. Can I let you in on a secret? It ain’t gonna happen. If any of that stuff worked, we’d all know about it and we’d all be walking calendar pin-ups.
With that said, know that the Mark Wahlberg bodybuilding body is achievable…it’s just going to take more than a day to get it.
The Mark Wahlberg workout routine shifts between his filming days and non-filming days. Obviously, when he’s filming, ample time is not a luxury so he maintains his physique by boxing, which is a quick calorie burner because it utilizes every muscle in every move.
When the cameras aren’t rolling, Wahlberg steps it up in the gym. Here is a sample day in the Wahlberg’s gym as revealed in an interview with Men’s Health:
Warmup: Jump rope (5 minutes)
Cardio Workout (45 minutes total):
- 5 minutes on the speedbag, 5 minutes on the doublebag, and 5 minutes on the heavybag
- Mitt work with his trainer or buddies
Weights Workout (30-40 minutes total):
In his resistance training, Wahlberg doesn’t allow himself any rest and supersets everything (working opposing muscle groups) which maximizes his time in the gym and keeps his heart blasting! He divides up his workouts by major muscle groups. Here’s a sample week:
- Monday: Legs, Biceps, Back
- Tuesday: Chest, Shoulders, Triceps
- Wednesday: Legs and Biceps
- Thursday: Rest
- Friday: Rest
- Saturday: Start back at Monday
Oh, and if you thought that wasn’t so bad, check out what he said he wears during his workouts: “I do everything wearing a 35-pound weighted vest.” NBD.
No matter what your workout goals are (size, density, fat loss, etc), it doesn’t really matter which exercises you choose per body part, it matters how you go about doing them. If you’re looking to gain size, you’ll want to focus on explosive movements that take you to failure. If you’re looking to create definition, you want slow, controlled reps (4-5) that bring you just shy of failure. If you want fat loss, couple the latter rep scheme with cardio 5 times per week and watch the fat just melt off your body.
So, no you don’t need your own gym and boxing ring to look like Mark Wahlberg. You simply need the right tools and the guts to stick with it. Visual Impact (previewed below) is the only program on the market today that I know of geared toward getting men that lean and cut Hollywood look. By far, the best money you will ever spend on fitness (and the last amount of money you will ever need to spend)!