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

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.

Mark Wahlberg's 'Pain & Gain' Workout

 

Wahlberg's Pain and Gain Workouts

Workout One: Full Body
1
Warm-Up
Iliotibial Tract-SMR
1 set, 20-30 seconds
Quadriceps-SMR
1 set, 20-30 seconds
Hamstring-SMR
1 set, 20-30 seconds
Piriformis-SMR
1 set, 20-30 seconds
Lower Back-SMR
1 set, 20-30 seconds
Lateral Band Walk
1 set, 10 reps
Dumbbell Rear Lunge
1 set, 10 reps
Rope Jumping
1 set, 2 minutes
Hip Circle
1 set, 5-10 reps
2
Resistance Training
Barbell Deadlift
4 sets, 8 reps
Clean Pull
4 sets, 8 reps
Hang Snatch
4 sets, 8 reps
Dumbbell Rear Lunge
4 sets, 8 reps
Push Press
4 sets, 8 reps
One Leg Barbell Squat
4 sets, 8 reps
Barbell Bench Press - Medium Grip
4 sets, 8 reps
Barbell Deadlift
4 sets, 8 reps
Inverted Row
4 sets, 8 reps
Farmer's Walk
Fast tempo, 90 seconds rest after completing each complex
2 sets, 100 yards (2 minutes rest)
3
Finishers
Standing Biceps Cable Curl
2-3 sets, 6-8 reps (60 seconds rest between sets)
Cable Chest Press
2-3 sets, 6-8 reps (60 seconds rest between sets)
Leg Press
2-3 sets, 6-8 reps (60 seconds rest between sets)
Triceps Pushdown
2-3 sets, 6-8 reps (60 seconds rest between sets)
Seated Side Lateral Raise
2-3 sets, 6-8 reps (60 seconds rest between sets)
Mark Wahlberg Workout
Workout Two: Full-Body
1
Warm-Up
Iliotibial Tract-SMR
1 set, 20-30 seconds
Quadriceps-SMR
1 set, 20-30 seconds
Hamstring-SMR
1 set, 20-30 seconds
Piriformis-SMR
1 set, 20-30 seconds
Lower Back-SMR
1 set, 20-30 seconds
Lateral Band Walk
1 set, 10 reps
Dumbbell Rear Lunge
1 set, 10 reps
Rope Jumping
1 set, 2 minutes
Hip Circle
1 set, 5-10 reps
2
Resistance Training
Bent Over Barbell Row
4 sets, 8 reps
Hang Clean
4 sets, 8 reps
Push Press
4 sets, 8 reps
Barbell Squat
4 sets, 8 reps
Good Morning
4 sets, 8 reps
Kettlebell Curtsy Lunge
4 sets, 6 reps
Alternating Deltoid Raise
4 sets, 6 reps
Goblet Squat
4 sets, 6 reps
Pullups
4 sets, 6 reps
Farmer's Walk
Fast tempo, 90 seconds rest after completing each complex
2 sets, 100 yards (2 minutes rest)
3
Finishers
Standing Biceps Cable Curl
2-3 sets, 6-8 reps (60 seconds rest between sets)
Cable Chest Press
2-3 sets, 6-8 reps (60 seconds rest between sets)
Leg Press
2-3 sets, 6-8 reps (60 seconds rest between sets)
Triceps Pushdown
2-3 sets, 6-8 reps (60 seconds rest between sets)
Seated Side Lateral Raise
2-3 sets, 6-8 reps (60 seconds rest between sets)

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