Mark Wahlberg's 'Pain & Gain' Workout

Mark Wahlberg is a heavyweight actor who loves to lift heavy weights. When it came time to play a bodybuilder in Pain and Gain, he knew exactly what to do. Try his hardcore workouts!

Mark Wahlberg has played many roles. He's been a detective, boxer, and even a bodybuilder in the recent film Pain and Gain. To play these parts, Wahlberg always has to look the part. Luckily, he's a heavyweight actor who loves to lift heavy weights, so he never fails. He just trains with unmatched intensity and hardcore dedication, and we've got the workouts to prove it.

Mark Wahlberg Project Pain & Gain
Watch The Video - 4:32


Wahlberg's personal trainer, Brian Nguyen, says the action star is far more than a Hollywood hero. In Nguyen's eyes, Wahlberg is an elite athlete. "He's changed roles so many times, and each role creates a different starting point," Nguyen says. "I really respect him for the fact that as an athlete, he's able to bring himself to that level of intensity … for lack of a better word, to dominate."

Wahlberg may not have the time, multiple coaches, and locked training schedule of a pro athlete, but Nguyen says that Mark is undeniably part of the pro community. Wahlberg's mindset makes him a pro, Nguyen says. "You can't deny mindset," he explains. "You can't deny that variable of intensity, commitment, and pride."

If you think you've got what it takes to hang with Wahlberg, you'd better prepare for an all-out training assault. We've got two brutal muscle-building workouts Nguyen designed to pack slabs of lean muscle on Wahlberg for Pain and Gain. More strength and size are waiting for you at the end of each session, provided you can make it through. Wahlberg won't quit, but you might want to.



Wahlberg's Pain and Gain Workouts

Workout One: Full Body
warm-up
1

Iliotibial Tract-SMR

20-30 seconds
Iliotibial Tract-SMR Iliotibial Tract-SMR

2

Quadriceps-SMR

20-30 seconds
Quadriceps-SMR Quadriceps-SMR

3

Hamstring-SMR

20-30 seconds
Hamstring-SMR Hamstring-SMR

4

Piriformis-SMR

20-30 seconds
Piriformis-SMR Piriformis-SMR

5

Lower Back-SMR

20-30 seconds
Lower Back-SMR Lower Back-SMR

6

Lateral Band Walk

1 set of 10 reps
Lateral Band Walk Lateral Band Walk

7

Dumbbell Rear Lunge

1 set of 10 reps
Dumbbell Rear Lunge Dumbbell Rear Lunge

8

Rope Jumping

2 minutes
Rope Jumping Rope Jumping

9
Hip Circle Hip Circle

resistance training
10

Barbell Deadlift

4 sets of 8 reps
Barbell Deadlift Barbell Deadlift

11

Clean Pull

4 sets of 8 reps
Clean Pull Clean Pull

12

Hang Snatch

4 sets of 8 reps
Hang Snatch Hang Snatch

13

Dumbbell Rear Lunge

4 sets of 8 reps
Dumbbell Rear Lunge Dumbbell Rear Lunge

14

Push Press

4 sets of 8 reps
Push Press Push Press

15

One Leg Barbell Squat

4 sets of 8 reps
One Leg Barbell Squat One Leg Barbell Squat

16
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

17

Barbell Deadlift

4 sets of 8 reps
Barbell Deadlift Barbell Deadlift

18

Inverted Row

4 sets of 8 reps
Inverted Row Inverted Row

19

Farmer's walk

2 sets of 100 yards (2 minutes rest)
farmers walk farmers walk
Fast tempo, 90 seconds rest after completing each complex

finishers
20

Standing Biceps Cable Curl

2-3 sets of 6-8 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

21

Cable Chest Press

2-3 sets of 6-8 reps
Cable Chest Press Cable Chest Press

22

Leg Press

2-3 sets of 6-8 reps
Leg Press Leg Press

23

Triceps Pushdown

2-3 sets of 6-8 reps
Triceps Pushdown Triceps Pushdown

24

Seated Side Lateral Raise

2-3 sets of 6-8 reps
Seated Side Lateral Raise Seated Side Lateral Raise
60 seconds rest between sets



Workout Two: Full Body
warm-up
1

Iliotibial Tract-SMR

20-30 seconds
Iliotibial Tract-SMR Iliotibial Tract-SMR

2

Quadriceps-SMR

20-30 seconds
Quadriceps-SMR Quadriceps-SMR

3

Hamstring-SMR

20-30 seconds
Hamstring-SMR Hamstring-SMR

4

Piriformis-SMR

20-30 seconds
Piriformis-SMR Piriformis-SMR

5

Lower Back-SMR

20-30 seconds
Lower Back-SMR Lower Back-SMR

6

Lateral Band Walk

1 set of 10 reps
Lateral Band Walk Lateral Band Walk

7

Dumbbell Rear Lunge

1 set of 10 reps
Dumbbell Rear Lunge Dumbbell Rear Lunge

8

Rope Jumping

2 minutes
Rope Jumping Rope Jumping

9
Hip Circle Hip Circle

Resistance Training
10

Bent Over Barbell Row

4 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row

11

Hang Clean

4 sets of 8 reps
Hang Clean Hang Clean

12

Push Press

4 sets of 8 reps
Push Press Push Press

13

Barbell Squat

4 sets of 8 reps
Barbell Squat Barbell Squat

14

Good Morning

4 sets of 8 reps
Good Morning Good Morning

15

Kettlebell Curtsy Lunge

4 sets of 6 reps
Kettlebell Curtsy Lunge Kettlebell Curtsy Lunge

16
Alternating Deltoid Raise Alternating Deltoid Raise

17

Goblet Squat

4 sets of 6 reps
Goblet Squat Goblet Squat

18

Pullups

4 sets of 6 reps
Pullups Pullups

19

Farmer's Walk

2 sets of 100 yards (2 minutes rest)
Farmer's Walk Farmer's Walk
Fast tempo, 90 seconds rest after completing each complex

finishers
20

Standing Biceps Cable Curl

2-3 sets of 6-8 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

21

Cable Chest Press

2-3 sets of 6-8 reps
Cable Chest Press Cable Chest Press

22

Leg Press

2-3 sets of 6-8 reps
Leg Press Leg Press

23

Triceps Pushdown

2-3 sets of 6-8 reps
Triceps Pushdown Triceps Pushdown

24

Seated Side Lateral Raise

2-3 sets of 6-8 reps
Seated Side Lateral Raise Seated Side Lateral Raise
60 seconds rest between sets