Mark Wahlberg Workout Routine And Diet Plan

Mark Wahlberg has been renowned as having one of Hollywood’s best physiques and he is also an exemplary celebrity icon.

He first started as a singer, but even in his early years, he already had a developed physique and ripped abs.

The good news is we have created a plan to help you replicate his look! But before we get started, you first need to realize that in order to achieve Mark Wahlberg’s body, you also need to eat like Mark Wahlberg.

Mark Wahlberg’s Diet

One of the most important things you have to remember is that if you want for a change to happen in your body composition, you have to have a nutrition plan.

The bottom line is you need to make sure that your daily intake of calories is less than your consuming and that you get your correct macronutrients. Each meal should contain a fat, a protein and a carbohydrate. The protein and carbohydrates that you consume during and after you perform your workout routines are for muscle recovery. This is the time that your muscles build up as it only grows when it is at rest. This is also crucial in the increase of muscle mass that would help in terms of your BMR or basal metabolic rate.

Pain & Gain Workout Routine For The Core

Exercise: Push-up

Reps: 15


(1.) To perform push-up sets properly, keep your body on a full alignment in adopting a push-up position.

Exercise: Mc Gill Curl up

Reps: 15 per leg


(1.) Lie down with your face towards the floor and make sure that the right leg is always kept straight.
(2.) Bend the left leg and keep your foot flat on the ground.
(3.) As soon as that is executed, put hands, with palms facing to the ceiling, underneath your back’s lower arch.
(4.) Lift your head and shoulders without slouching or bending your body’s lower back region. Repeat the exercise.

Exercise: Side Crunch

Reps: 15 on each side


(1.) Lie down straight and shift your weight on the left section of your body.
(2.) Rest the tip of your feet against an object or wall and then place left hand onto the chest.
(3.) Now, put the right hand at the back of the head and curl the body up towards the hips.
(4.) Repeat on both sides.

Exercise: Hip up

Reps: 10 on each side


(1.) Lie on your left side.
(2.) Now lift your body upwards using your left forearm and elbow at the same time making sure that your knees are always in a straight position.
(3.) After which, raise the hips from the ground and position the body in a way that you are forming a straight line from your feet to the elbow.
(4.) Take a pause and then lower the body to the ground.

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The Zac Efron Neighbors Workout Routine & Diet

The Zac Efron workout depends on the role he is playing. His main workout is the 3-2-1 by Ramona Braganza, which ensures that he remains lean and toned. Since the release of ‘Neighbors’, many guys want to know how they can get a body like Zac’s. Maybe this is because he took the role of a regular guy, a college kid, yet he is so lean, with muscles to fill out a tee. Let us delve into the Zac Efron Neighbors workout and diet:

The Zac Efron body:

Before we get to the Zac Efron workout and diet, let’s have a look at his body’s stats:

  • He has a height of 5’9”
  • Zac Efron weight: 155-160 pounds

Zac is not so shredded. His muscle density is excellent, with 10% of body fat, and an impressive shoulder-to-waist ratio.

Workout & Diet:

To get a body like the moviestar, you will need to lose some fat (to about 10%) and get some solid training. Most guys will need to go on a diet that supports weight loss as they focus on strength training.


For Zac to look that great, he had to do low volume on his chest and back, which built strength and added the perfect amount of muscle. For his arms and shoulders, he had to do heavy lifting and pump training, to ensure maximum muscle growth. Zac was able to build the size of his muscles faster around his chest, back, arms and shoulders. He also worked his abs several times weekly, to ensure that he developed the Zac Efron sixpack.

The Zac Efron workout routine

It involves working out 3 times a week.

1. Monday: shoulders, back & arms

Seated DB shoulder press 4-6, 6-8, 8-10 (RPT)

Skull crushers 4-6, 6-8, 8-10 (RPT)

Cable curls 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

Pull ups or chin ups 4-6, 6-8, 8-10 (RPT)

Hammer curls 4-6, 6-8, 8-10 (RPT)

2. Wednesday: legs and shoulders isolation

Bulgarian Split Squat: 6-8, 8-10 (RPT)

Lateral Raises: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

Sumo Deadlift: 3-4, 4-5 reps (RPT)

Calf Raises: 12, 10, 8, 6 (SP)

Bent Over Flyes: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

3. Friday – Chest & Arms

Incline Bench Press: 4-6, 6-8, 8-10 (RPT)

Barbell Curls: 4-6, 6-8, 8-10 (RPT)

Cable Rope Curls: 12, 10, 8, 6 (SP)

Flat Bench Press: 4-6, 6-8, 8-10 (RPT)

Cable Rope Push Downs: 12, 10, 8, 6 (SP)

Workout vocabulary

RPT: Reverse pyramid training. Reduce each set by 10%, resting 2 minutes in between sets

SPT: Standard pyramid training. Choose a weight you can lift for 12 reps. The first set is 12 reps, then 10, 8, and 6, resting 30-45 seconds between sets. Use the same weight for all the sets.

Rest Pause: Choose a weight you can lift for 12-15 reps. The first set is 12-15 reps, then 4 sets of 3-5 reps using the same weight, resting 15-20 seconds in between sets.


Make sure that you are in a calorie deficit every day. Eat a lot of fruits and veggies, and emphasize on protein, 0.6 grams per pound of bodyweight daily. If you want to bulk up, 16 calories per pound of body weight will do. If you gain over 0.5 lbs after week 2, drop the amount of calories by 200. If you are not gaining weight, increase the amount of calories by 200.


The Zac Efron workout will help you to build a lean, proportionate and muscular body. All you need to do is focus on the chest, back, arms, shoulders, abs and legs. The Zac Efron training also needs to be supported by a proper, balanced, healthy diet.

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Andrew Garfield Spiderman Workout And Diet Plan


English-American actor Andrew Russell Garfield was born in Los Angeles, but was raised in Surrey, in the UK. After starting his career in the UK television serials and stage in 2005, his debut in feature films was in 2007 through Lions for Lambs. His performance in supporting roles in films “The Social Network” and “Never Let Me Go” brought him international acclaim. For the former he received the Golden Globe Award and for the latter a Saturn Award. For his roles in both the movies, he received BAFTA nominations. This was followed by his widely acclaimed performances in Amazing Spider-Man in 2012 and Amazing Spider-Man 2 two years later.


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captain america routine and diet

Chris Evans Captain America – Workout and Diet

For Chris Evans Captain America, bulking up wasn’t easy. It required months of hard work in the gym with a high-protein diet. He needed to gain over 30 pounds to realistically play a superhero in the world of demigods and biologically mutated giants. For the movie, Chris trained for more than 3 months. In fact, he wasn’t looking forward to it. Although Chris has always liked working out, these weren’t regular training sessions. At times, he was even puking in the gym. The training sessions were brutal.


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