MARK OF A WINNER: THE WAHLBERG WORKOUT

MARK OF A WINNER: THE WAHLBERG WORKOUT

Mark Wahlberg isn’t just one of the hardest-working men in showbiz, he’s one of the fittest.

Mark Wahlberg stars in four movies this year, including Entourage (June 3) and Ted 2 (June 26). In other words, it’s just a normal year for the prolific actor. The only thing our May 2013 cover star takes as seriously as his craft is his training. Previously, we documented Wahlberg’s road to getting as big as possible for Pain & Gain. To maintain a leaner, but still muscular physique, Wahlberg’s training has since evolved, incorporating more body weight and suspension trainer work.

That’s not to say his training sessions are easier these days. By keeping rest periods around 30 seconds between sets, Wahlberg maintains a high intensity to get a solid pump while burning fat.

MARK WAHLBERG’S WORKOUT

The following workout is sampled from the strength phase of Mark Wahlberg’s training program, performed in preparation for Transformers: Age of Extinction. This workout is done after a full-body warmup and core workout. This program was provided by Brian Nguyen of Brik Fitness in Redondo Beach, CA. Perform exercises marked with letters as part of circuit.

EXERCISE 1A

CHINUPYou’ll need: Pullup BarHow to

Chinup thumbnail
3sets
3-6reps
rest

EXERCISE 1B

WARRIOR FIT INCLINE DUMBBELL BENCH PRESSYou’ll need: Bench, DumbbellsHow to

Incline Dumbbell Bench Press thumbnail
3sets
5reps
rest
*Perform 5 reps on each set, then take the third and final set to failure.

EXERCISE 1C

TRX FIGURE-4 STRETCH

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3sets
30reps
30 secrest
*Hold onto the handles of a TRX, stand on one leg, cross your free leg over your opposite knee. Squat low.

EXERCISE 2A

KETTLEBELL THREADED LUNGE

exercise image placeholder
3sets
8 (each)reps
rest
*Pass the kettlebell underneath your front leg as you lunge.

EXERCISE 2B

TRX ATOMIC PUSHUP

exercise image placeholder
3sets
8reps
rest

EXERCISE 2C

TRX INVERTED ROW

exercise image placeholder
3sets
12reps
rest

EXERCISE 2D

TRX SUPINE HIP EXTENSION TO LEG CURLYou’ll need: TRX

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3sets
8reps
30 secrest
*Lie on your back with both heels in the cradles of the TRX. Extend your hips and raise your body off the floor, keeping your shoulders on the ground. Curl feet toward your butt.

EXERCISE 3

HANGING LEG RAISEYou’ll need: Pullup BarHow to

Hanging Leg Raise thumbnail
3sets
8-10reps
30 secrest