Last updated on February 28th, 2022 at 07:23 am

BONUS: Download the FREE Mark Wahlberg Workout Routine PDF

Update Notes: We have now seen multiple different Mark Wahlberg workout routines here at SHJ – ranging from our research into his bro-split style of training all the way to his F45 workout.

We also have a ton of research into Mark Wahlberg’s diet and nutrition, including a full meal plan (the one he uses most often to sustain his physique) and even some information about his bone broth fasts, how he gets fat for roles (seriously), and how he went plant based!

None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within our Workout Database, though.

I have now researched over 300 celebrities, athletes and the world’s top performers and even wrote my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Mark Wahlberg and his training.

Mark Wahlberg’s Height and Weight
Mark Wahlberg’s Diet and Nutrition
Mark Wahlberg’s Bone Broth Diet
Mark Wahlberg’s Workout Research
Mark Wahlberg’s Every Day Jacked Workout
Mark Wahlberg’s F45 Workout Routine

Mark Wahlberg’s Stats

Height: 5’8

Weight (approximate): 175-195 (depending on role)

Age: 50 years old

Mark Wahlberg is one of the short male celebrities we’ve researched here at SHJ.

Although he does fall right at the top of that range.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Unlock Unlimited Access to Over 1,000 SHJ Celeb & Character Workouts and Get New Routines Every Single Week

My book Superhuman Secrets is Updated & Expanded!
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!

Mark Wahlberg’s Nutrition

Mark Wahlberg has jumped in and out of tons of different diets the same way he has jumped in and out of workouts for roles.

Here’s a little about what he says about different roles and gaining or losing weight quickly:

“If I gotta get out of shape, then I’m eating fried food and drinking beer for the first couple of weeks, If I gotta get as thin as possible, like in The Gambler, I’m on a liquid diet and jump rope 200 rounds a day.”

And we’ll cover that liquid diet, called a Bone Broth Diet, below.

But, I also have some details about other diets he has used, which will give us a better picture.

After his bone broth diet he went into a plant based diet, which he explains here:

“I wasn’t getting enough rest, doing two-a-days, six to seven days a week, eating seven to eight meals of mostly protein, and just not feeling good. I did a bone broth fast, and then went plant-based for what was supposed to be twelve days. That was four months ago.”

But Wahlberg has generally been seen eating his six to eight meals a day made up of a high protein diet.

Here’s what a sample meal plan looks like:

3:15 a.m. – breakfast : steel oats, peanut butter, blueberries, and eggs
5:30 a.m. – post workout meal : protein shake, three turkey burgers, five pieces of sweet potato
8 a.m. – snack: 10 turkey meatballs
10:30 a.m. – snack : grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, and lettuce
1 p.m. lunch: – New York steak with green peppers
3:30 p.m. – snack: grilled chicken with bok choy
5:30 p.m. dinner : fish (halibut or cod or sea bass) with veggies (such as sautéed spinach and bok choy)

The swaps in and out of different dietary restrictions are exactly what we see the most successful celebrities do. This enables them to revolve around their specific goals in the moment, and also push for a more sustainable goal when it comes to finally going back to a longer sustained pause between roles (and in Wahlberg’s case, just being jacked).

We see a lot of celebs opt for a sustainable approach.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Want App Functionality, Coaching, & Unlimited Access? Join The Ultimate Fitness X Fandom Membership.

Mark Wahlberg’s Bone Broth Fast [Research]

We have a full breakdown of Wahlberg’s bone broth fast in our other article, including a full schedule he used, but for this section I’m just going to give you some of the research and if you want the whole thing you can head over there for more.

Here’s how we broke it down:

In an interview with Ellen he explained:

“I was kind of from the old school, bodybuilding philosophy that you had to eat all this ridiculous amounts of protein,” he said. “I was eating every three hours, but the last movie that I did, I started having some issues because of eating so much.

“I was eating so much protein, I was storing it and using it other than building lean muscle, so I was getting a leaky gut, so I just literally did a bone broth fast.”

He made sure to mention that it wasn’t all incredible by saying:

“First day, nobody wanted to be around me,” he said. “I was miserable. Then I started having more energy.

And in an interview with Entertainment Tonight he said even more that will help us try this out.

Here’s what Wahlberg tells them:

“I just did a bone broth and a fast and a cleanse and I literally lost 10 pounds in five days. I lost five percent body fat and I lost 20 points of visceral fat literally in five days. Just bone broth and steamed vegetables after the first three days and then a little bit of protein at night and that was it,” he continued.

Which just goes to show you how Wahlberg is jumping in and out of different diets to get the job done.

But it also shows us that he fluctuates around HIS specific goals and lifestyle in the moment.

Which Male Celebrity Workout is Best For You?
Take Take The Free Workout Placement Quiz and find the best free workout for you.

Mark Wahlberg’s Workout Routine Research

As I mentioned above: Wahlberg has jumped in and out of all different types of training.

Below we’re going to be covering everything from a Bro-Split to F45 Training.

Here’s a video of Wahlberg talking about his supplement company and a bit of his training as well. He goes into his mindset and why he trains the way he does. I also want to point out that he says eating and diet is about 85% of the battle!

In an article from Bodybuilding.com we get the following quote which is from Wahlberg’s trainer:

“Nguyen says. “You can’t deny mindset,” he explains. “You can’t deny that variable of intensity, commitment, and pride.”

In the same article we’re given a look into Wahlberg’s workout routine for his film Pain and Gain. In a slightly different technique we’re shown Wahlberg to be using two different days of Full-Body Workouts.

These are two days worth of routines that Wahlberg apparently utilized (very high volume), which I’ll be using to craft the full routine.

Also, in an article from Men’s Fitness we’re shown Wahlberg utilizing circuit training (somewhat similar to the style shown in Bodybuilding.com’s version, and also sparring and boxing at the end of his sessions.

We love boxing!

We’ve see plenty of boxing with Jake Gyllenhaal, Myles Teller, and even within Sebastian Stan and Manu Bennett’s routines.

Nice way to keep us lean while bulking up!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

Mark Wahlberg’s Workout Routine

Last Chance: Download the FREE Mark Wahlberg Workout Routine PDF

Training Volume:

5 Days a Week

Training Style:

Bodybuilding Techniques mixed with Full-Body Circuits

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Mark Wahlberg Workout Monday: Chest and Triceps

Warm Up:

400m Incline Walk

3×5 Pull Ups

3×10 Push Ups

Workout:

Barbell Bench Press:

10-8-5-3-1

Close Grip Bench:

3×10

Incline Dumbbell Press:

3×10

Dumbbell Overhead Tricep Extension:

3×10

Chest Flyes (Cable or Dumbbells):

3×10

Tricep Cable Push Downs:

3×10

Mark Wahlberg Workout Tuesday: Full Body Circuit

Warm Up:

Jog 400m

3×5 Dips

3×10 Pull Ups

3×20 Push Ups

Workout:

1 Minute of Boxing (Heavy Bag or Sparring)

10 Burpees

20 Clean and Press (Dumbbells @30 lbs)

30 Deadlifts @145 lbs.

40 Sit Ups

50 Box Jumps

40 Sit Ups

30 Deadlifts

20 Clean and Press

10 Burpees

1 Minute of Boxing (Heavy Bag or Sparring)

Mark Wahlberg Workout Wednesday: Legs and Shoulders

Warm Up:

3×5 Pull Ups

3×10 Push Ups

3×15 Air Squats

Workout:

Back Squat:

10-8-5-3-1

Military Press:

10-8-5-3-1

Leg Press:

3×10

Shoulder Flyes:

3×10

Calf Raises:

3×15

Shrugs:

3×10

Mark Wahlberg Workout Thursday: Full Body Circuit

Warm Up:

Jog 400m

3×5 Pull Ups

3×10 Air Squats

3×10 Dips

Workout:

5 Rounds:

100 Jump Ropes

25 Pistol Punches

15 Power Cleans @95lbs

10 Bench Press @135

5 Lunges @95

Mark Wahlberg Workout Friday: Back and Biceps

Warm Up:

400m Incline Walk

3×5 Wide Grip Pull Ups

3×10 Push Ups

Workout:

Deadlift:

10-8-5-3-1

Preacher Curls:

3×10

Lateral Pull-downs:

3×10

Dumbbell Bicep Curls:

3×10

Cable Rows:

3×10

Hammer Curls with Cables:

3×10

Mark Wahlberg F45 Workout Routine

Last Chance: Download the FREE Mark Wahlberg F45 Workout PDF

Total Time:

Up to 45 minutes

You will need:

Barbell, Bench, Cones, Kettlebell(s), Medicine ball, Box

Upgrade This Workout: