For his role as pro boxer Micky Ward in The Fighter (2010), Wahlberg employed a heavy dose of fight training to get lean and work himself into shape, but for his role in Pain & Gain Wahlberg had to get big – lifting heavy and eating 10 meals a day! He explained “I was eating 10 meals a day and drinking mass gainers…It was a lot of work. A lot of getting up at 2 in the morning to eat another meal and I was still full from the meal at 10 o’clock.”
Consequently, Wahlberg packed on 40 pounds, going from 165 pounds to a hefty 205!
When it comes to exercise, Wahlberg keeps it simple, hard and fast. Although he did some core work for Pain and Gain, ab exercises are rarely in his routine. Instead, you’ll find plenty of hard-hitting, compound lifting work, tuning up its intensity for increased effectiveness.
Session 3: Legs and Biceps
The workouts were brief but intense 30-40 minute sessions, relying heavily on Supersets. Some core work was also included, but the Mark Wahlberg workout keeps it light – the actor is notorious for doing minimal ab work. During his off days, he does a little cardio, but not too much. He’s not a big cardio fan, so the less, the better (He reportedly said that he would rather watch chicken roast than do cardio). He gets his heart pumping through weight lifting instead.
|Legs, Back and Biceps|
|Bent Over Row||4||8-12|
|Chest, Shoulders and Triceps|
|Incline Dumbbell Bench Press||4||8-12|
|Cable Tricep Extension||4||8-12|
|Seated Arnold Press||4||8-12|
For day 3, repeat the day one workout without training your back.