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Mark Wahlberg in a mirror shirtless

Mark Wahlberg’s Diet & Workout Plan

Just when you think his career has reached its topmost height, Mark Wahlberg manages to pull another ace out of his sleeve. The same might be said for his impressive muscles, which seem to have doubled in size over the last decade or so. That notable surge in strength can be traced back to roles in films such as “The Fighter,” “Pain & Gain,” and “Lone Survivor,” for which the actor picked up a rigorous diet and workout program. To this day, he remains downright beefed.

With his average weight of 185 lbs and his 5’8″ height, Mark Wahlberg isn’t exactly professional bodybuilder material. Nevertheless, one could easily imagine him participating in the nearest weightlifting competition. It’s a far cry from his days as a Calvin Klein underwear model, during which he capitalised on some signature washboard abs.

Both then and now, you probably wouldn’t guess Mark Wahlberg’s height without seeing him in person. Yes, that’s partly due to Hollywood magic, but it’s also connected to his imposing personality and figure alike. So what’s the secret to his physical and mental success?

As it turns out, the secret to Wahlberg’s success is a tier of dedication that will render you exhausted just by hearing about it. The actor has previously claimed that he wakes up as early as 2:30 AM to start his day and then launches into a diet and workout routine soon after.

Truth be told, Wahlberg’s burly arms are a little too big, in our opinion. Is it too late to pursue his famous ’90s six-pack instead? No? Ah well, then let’s get into it!

Mark Wahlberg flexing his biceps
Mark Wahlberg Diet Plan | Image: @markwhalberg Instagram

Mark Wahlberg Diet Plan

Through Instagram chats and interviews, Wahlberg has revealed everything he eats within a standard, single day. He’s also explained that his routine might vary depending on the demands of the film he’s shooting, but that he sticks to a schedule, no matter what that schedule may be.

One of the actor’s recent diet programs had him consuming his first two meals before most of us have even woken up. It also put him to bed around 8 PM, which is when some of us are just finishing dinner.

All the while, Wahlberg’s diet relies heavily on protein, including turkey burgers, egg whites, and meatballs. He also eats a lot and by that, we mean a lot. Should you start eating and living this way, prepare to likewise stick to a strict diet routine and, furthermore, spend hours in the gym.

Soon after filming the 2018 film “Mile 22,” this was what Wahlberg’s normal schedule looked like, including specific meals prepared by his personal chef:

  • 2:30 a.m. wake up
  • 2:45 a.m. prayer time
  • 3:15 a.m. breakfast #1: steel oats, peanut butter, blueberries, and eggs
  • 3:40-5:15 a.m. workout #1
  • 5:30 a.m. breakfast #2: protein shake, three turkey burgers, five pieces of sweet potato
  • 6 a.m. shower
  • 7:30 a.m. golf
  • 8 a.m. snack: 10 turkey meatballs
  • 9:30 a.m. cryo chamber recovery
  • 10:30 a.m. breakfast #3: grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, and lettuce
  • 11 a.m. family time/meetings/work calls
  • 1 p.m. lunch: New York steak with green peppers
  • 2 p.m. meetings/work calls
  • 3 p.m. pick up kids from school
  • 3:30 p.m. snack: grilled chicken with bok choy
  • 4 p.m. workout #2
  • 5 p.m. shower
  • 5:30 p.m. dinner/family time: fish (halibut or cod or sea bass) with veggies (such as sautéed spinach and bok choy)
  • 7:30 p.m. bedtime
Mark Wahlberg flexing muscles
Mark Wahlberg Workout Plan | Image: @markwhalberg Instagram

Mark Wahlberg Workout Plan

Upon reviewing the schedule above, you might notice that Wahlberg often works out not once, but twice a day. With help from personal trainer Brian Nguyen, the actor maintains a program that’s equal parts intensive and extensive. Naturally, the parameters of each program will vary depending on Wahlberg’s current or upcoming film roles.

In addition to his dedicated workout routine, Wahlberg is also an advocate of cryotherapy, which involves sitting in a chamber where the temperature gets as low as 150 degrees below zero. According to the actor as well as numerous experts, the treatment helps reduce inflammation and can even improve sleep.

When his workout regimen is at its height, Mark Wahlberg goes all-in on just about everything. To quote him directly, he’ll usually “start with RAMP, which stands for range of motion, activation, and movement prep—things like Spiderman stretch and hip bridges, plus foam rolling. Then we switch between bilateral and unilateral strength moves using mostly heavy bands, TRX, dumbbells, and kettlebells. The lower body work includes balance and agility drills.”

Here’s a list of exercises Mark Walhberg performs as part of his overall routine:

  • Bench press
  • Pullups
  • Cardio
  • Stability ball pushups
  • Jump rope
  • Treadmill
  • Dumbbell exercises
  • VersaClimber
  • Band workouts
  • Kettlebell lunges
  • Kettlebell dips/squats
  • Sled pushes
  • Stability ball workouts

To provide you with a direct window into the actor’s world, here’s the workout plan Wahlberg and Nguyen enacted when preparing for “Mile 22”:

Warm-Up Exercises

Wahlberg’s warm-up doesn’t just get the blood flowing and the muscles loose, it also improves posture.

  • Supine band overhead hold – 2 to 3 minutes
  • Hip bridges with band pull aparts – 1 to 2 minutes
  • Pushups to mountain climbers – 2 to 3 minutes
  • VersaClimber – 2 to 3 minutes


It’s time to pump you up!

  • Barbell floor press with dead bug – 3 sets of 12 to 20 reps
  • Single-leg band RDL – 3 sets of 12 to 20 reps
  • Farmer’s Walk – 50 to 100 yards
  • Kettlebell deadlift – 3 sets of 12 to 20 reps
  • Half-kneeling unilateral overhead press – 3 sets of 12 to 20 reps
  • Figure 4 stretch – 2 to 3 minutes
  • Battle Ropes – 5 rounds of 30 seconds on, 30 off
  • Sled Push – Until failure

General FAQ

How many times a day does Mark Wahlberg workout?

According to recent Instagram chats and interviews, Wahlberg often works out twice a day and eats approximately 6-7 meals a day.

What is Mark Wahlberg's diet?

Wahlberg has shared his diet program in the past and it goes heavy on proteins, including fish, turkey meatballs, chicken, steak, and egg whites. He also has his own line of protein shakes, which he uses on a regular basis. Veggies and healthy fats are also part of his regular diet.

Who is Mark Wahlberg's trainer?

Actor Mark Wahlberg has worked with personal trainer Brian Nguyen on nearly every film for the last 14 years.

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