mark wahlberg pain and gain workout

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.

This article will show you the exact Mark Wahlberg workout you can follow.

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 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.

Mark Wahlberg Workout: 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.


If you want to figure out the best program for you, you can check out this program and it will show you how to get the best hollywood look that you’re trying to achieve.


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