Last updated on October 15th, 2021 at 06:26 pm

My favorite Superhero may be Captain America, but I wouldn’t mind being his Wingman – that’s for damn sure!

Anthony Mackie is lucky enough to do just that as the Falcon in Captain America: The Winter Soldier, Avengers: Age of Ultron, Ant-Man, and soon to be more (including Civil War!).

If you guys don’t know, Mackie also had a pretty awesome gig in Pain & Gain with two of the worlds leading badasses in 2013 – Dwayne the Rock Johnson and Mark Wahlberg.  In that movie he definitely hit the weights and got pretty JACKED up.

Here’s a quote from ScreenRant regarding standing next to the Rock and Wahlberg:

I don’t want to start a fight, but you looked like you got as big—if not bigger—than Wahlberg. But then you guys still have to stand next to the Rock.”

“I know, I know! Mark and I worked out every morning together before going on set. We pushed each other basically to the brink, to our limits. Our goal was never to catch up to the Rock—well, mine was, but his wasn’t. And at that time, Rock was training for Wrestlemania, so he was 15-20 pounds heavier than he usually is.”

I mean, I know I would train hard as hell if I knew I would be standing next to those two monsters all movie.

I’d be dwarfed!

The funny part is that I’m talking about The Rock and Wahlberg being strong competition, but in all reality Mackie has had to stand next to a TON of other Superheroes.  We’ve seen him on air with Paul Rudd, Chris Hemsworth, Sebastian Stan, Scarlett Johannson (Hey!  She counts too!), and obviously Chris Evans as Cap.

Here’s what he had to say about his Wingman going into Captain America: The Winter Soldier:

“He’s known for his physique. He’s described as 6’3″, 245 pounds, so starting Monday, for the next five months until we start shooting, I’m going back to high-school workouts and start doing two-a-days, so I get up to 230 pounds. I’m going to try not to get a job between now and then, so I can really focus on this. Because Chris Evans is in such good shape! I’m just a dude he dragged into the lab that he injected with some shit, but I got to stand next to him. So we shall see!”

Talk about hard work, eh?  In a lot of discussions of the workout routines I post there can be talks of “injections” that aren’t the Super Soldier Serum.

You all know what I”m getting at….

Well, not that this quote is pure proof, but I like to point out that regardless of some other super serum injection that these actors take, hard work throughout these routines and nutrition will still help you achieve outstanding results.  All you need is the proper motivation.

Becoming a Superhero

Hey, sometimes we have different goals.  If your goal is to look like Falcon, which obviously it is for this workout routine, then you’re not going to train like the guys would when they were training for Pain & Gain.  That’s more of a Bane or Kingpin workout.

That being said, we know Mackie had to slim down a bit and really get toned for his new SuperHuman role.  Here’s what he has to say about it:

Are your new muscles helping you with the stunt work for The Winter Soldier?”

I’ve toned up and trimmed down a lot for Winter Soldier. Playing the Falcon, he’s supposed to be flying around. If you have all those muscles, flying would be very difficult. And Chris Evans isn’t a big guy at all, so I felt like it would be a huge disservice for me to show up and be 210 lbs and stand next to him. So I just kind of slimmed down and toned up so we would look like we are in the same movie.”

Well, they were definitely in the same movie…AND, if I remember correctly – Cap was speeding by him!

“On your left”…

But hey, I think it’s time for the workout!

The Anthony Mackie Workout Routine

We know Mackie mentioned doing two-a-days like back in High School.  We’ve actually seen a two-a-days workout once before when we did the Henry Cavill Man of Steel workout routine.  For that reason I’m going to keep the training volume high, but keep it to one session to make it easier for you guys.

Here’s a quote from Post-Gazette regarding his two-a-days routine with Wahlberg when training for Pain & Gain:

This coincided with two-a-day workouts — cardio and light weights in the morning, alongside co-star Mark Wahlberg, and heavy weights in the evening — and he made sure he got eight hours of sleep nightly “because your body grows when you sleep.”

So….expect to see heavy lifting in conjunction with cardio and sometimes light weight movements!

Training Volume:
5 Days per Week

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Anthony Mackie Workout Day One: Chest

Part One:

3 Rounds:

400m walk/jog

10 Dips

10 Push Ups

10 Dumbbell Chest Presses

Part Two:

3×10 Cable Chest Flyes

3×10 Incline Dumbbell Chest Press

3×10 Weighted Dips

3×10 Dumbbell Flyes

5×10 Barbell Bench Press

Anthony Mackie Workout Day Two: Legs

Part One:

3 Rounds:

100 Jump Ropes

10 Air Squats

10 Box Jumps

10 Lunges

Part Two:

3×10 Weighted Step Ups

3×10 Calf Raise

3×10 Hamstring Curls

5×10 Leg Press

5×10 Back Squats

Anthony Mackie Workout Day Three: Arms

Part One:

3 Rounds:

400m jog/run

10 Chin Ups

10 Triangle Push Ups

10 Dips

Part Two:

3×10 Skull Crushers

3×10 Cable Curls

3×10 Tricep Push Down (Cable)

3×10 Barbell Curls

5×10 Tricep Overhead Extension

5×10 Dumbbell Bicep Curls

Anthony Mackie Workout Day Four: Shoulders

Part One:

3 Rounds

100 Jump Ropes

10 Push Ups

10 Burpees

10 Pull Ups

Part Two:

3×10 Shoulder Flyes

3×10 Dumbbell Shoulder Raises

3×10 Arnold Presses

3×10 Cable Shoulder Raises

5×10 Military Barbell Press

Anthony Mackie Workout Day Five: Back

Part One:

3 Rounds

400m walk/jog

10 Push Ups

10 Wide Grip Pull Ups

10 Wide Grip Push Ups

Part Two:

3×10 Cable Lat Pull Downs

3×10 Dumbbell Rows

3×10 Cable Rows

3×10 Shrugs

5×10 Deadlifts

This workout gives the best of both worlds. You get a two part segmented workout that can be completed in one session, while still being high volume, and incorporating that of bodybuilding type formula, mixed with cross-training style!

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