Mark Wahlberg daily routine

The Mark Wahlberg Daily Routine Explained

Mark Wahlberg has posted his daily routine online, and people are misplacing their excrement.

“Oh my God! That’s impossible!

From tomorrow I’m going to push myself to the limit!”

So today I want to ask you an important question:

Could you handle the Mark Wahlberg daily routine?

In fact, I’m going to make it a bit more interesting…

Most media outlets are calling it an extreme, grueling lifestyle that is too hard for a normal person.

I’m going to do the opposite.

I’m going to pick it apart and show you that the routine most news outlets are calling “insane” isn’t actually that bad, you could totally handle it.

(But I’ll also show you why it’s probably not something you should attempt if you’re not Mark Wahlberg.)

Mark Wahlberg workout

Let’s start from the top – people can call him crazy all they want, but this daily routine clearly works for him.

Mark Wahlberg was 2017’s highest paid actor in Hollywood with a stupendous $69 million, earning more than Dwayne Johnson, Scarlett Johansson and even Tom Cruise. It’s perhaps even more impressive that he did it without appearing in a Marvel or DC movie.

At 47, Marky Mark works damn hard to maintain a great physique all year round and deserves full credit for continuing to succeed at the box office in an era where action movies are no longer the big thing.

He’s also co-creator of Performance Inspired Nutrition.

But with success comes sacrifice.

Take a look at his day below.

mark wahlberg daily routine

Mark Wahlberg’s Daily Routine

  • 2:30am Wake up
  • 2:45am Prayer time
  • 3:15am Breakfast
  • 3:40-5:15am Workout 1
  • 5:30am Post workout meal
  • 6:00am Shower
  • 7:30am Golf
  • 8:00am Snack
  • 9:30am Cryo chamber recovery
  • 10:30am Snack
  • 11:00am Family time / meetings / work calls
  • 1:00pm Lunch
  • 2:00pm Meetings / work calls
  • 3:00pm Pick up kids from school
  • 3:30pm Snack
  • 4:00pm Workout 2
  • 5:00pm Shower
  • 5:30pm Dinner / family time
  • 7:30pm Bedtime

Let’s look under the hood and break this down.

Here’s the 3 things you should know about Mark Wahlberg’s daily routine before you attempt it.

Mark Wahlberg

1. He Still Gets 7 Hours Sleep

Waking up at 2:30am makes this routine sound absolutely brutal.

But that’s because most people aren’t going to bed early enough to make it work.

Mark is still getting enough quality sleep to promote muscle growth and ensure he is fully recovered.

Getting up at 2:30am when you’re going to bed at 10pm or 11pm, however, would result in insufficient recovery.

Lack of sleep has been shown to encourage muscle loss, lower testosterone levels and hinder performance in the gym, so it should be of utmost importance to get a good night’s sleep if your goal is to build your best body. (1, 2, 3)

Mark is still packing in 7 hours of sleep per night.

Heck, a 2014 study found that 33% of Americans get insufficient sleep on a regular basis – meaning plenty of people who get up at so-called “normal times” get less sleep than Mark Wahlberg. If you don’t get enough sleep it can seriously affect your health so you should look ways you can improve it like buying an superior mattress to the one you have now. You can do this by browsing the different types of mattresses available and comparing them like leesa vs purple mattress. (4)

So the 2:30am wake up time is irrelevant when put into the context of the rest of his day.

mark wahlberg fitness routine

2. He Trains Twice Per Day

Workout 1 is a bodybuilding-style workout, and workout 2 consists of an hour of cardio.

The day also includes a golf session, which doubles up as additional cardio.

I know, you’re probably thinking golf isn’t all that much, but it is when you’re playing with Mark Wahlberg.

Known as Cardio Golf, Mark describes this as a pretty intense HIIT session:

“I tee off then run around the golf course.

We’d hit a drive, then sprint to the ball! Then the caddies would arrive, and we’d hit the ball again, and sprint again!”

His weights workout uses a high volume full body approach, as shown below.

This session is taken from his workout routine for Pain & Gain.

Barbell Deadlift x8 (4 sets)
Clean Pull x8 (4 sets)
Hang Snatch x8 (4 sets)
DB Rear Lunge x8 (4 sets)
Push Press x8 (4 sets)
Bulgarian Split Squat x8 (4 sets)
Barbell Bench Press x8 (4 sets)
Barbell Deadlift x8 (4 sets)
Inverted Row x8 (4 sets)
Farmer’s Walk x100 yards (2 sets)
DB Biceps Curl x8 (2 sets)
Cable Chest Press x8 (2 sets)
Leg Press x8 (2 sets)
Triceps Pushdown x8 (2 sets)
Seated DB Lateral Raise x8 (2 sets)


mark wahlberg workout

There are countless Hollywood stars who train twice per day.

It’s understandable why so many actors take this approach.

They are building a physique which is going to last forever on the silver screen, and will be judged through public eyes as tough as the toughest bodybuilding judge.

That pressure leaves no room for error.

Back in the 1980’s, Sylvester Stallone took things to the extreme.

In his book Sly Moves, he talks about how training for Rocky III consisted of a brutal daily regimen involving 2 hours of weight training, 18 rounds of sparring, 2 miles of jogging, lots of short jump rope sessions, and finishing each day with swimming.

His diet was so extreme he’d do hand stands between takes to get rid of dizzy spells.


View this post on Instagram


Just for fun… A flashback from Rocky three. Between rounds I would get lightheaded and quite exhausted. I was on a very high protein diet which did not provide Much physical or mental energy. During the period I only ate very small portions of oatmeal cookies made with brown rice and up to 25 cups of coffee a day with honey and a couple of scoops of tuna fish. Sounds incredible right? At the time my body fat got down to 2.9 which is a really dangerous level. I may have looked pretty good on the outside but inside it was very dangerous thing to do. But I wanted the movie to be about change. How people have to adapt to different challenges because if they don’t they will be conquered. I will always believe the adaptation is the key to survival and that’s what this story was all about … and while, getting smashed by Superstrong,CLUBBER LANG continuously four months of rehearsal plus the fight, tended to wear a person out so I would literally go to the corner between rounds, when I wasn’t directing and try to get some blood back into my head so I could carry-on with the complicated fight choreography … It’s funny, I never knew this picture existed!

A post shared by Sly Stallone (@officialslystallone) on

mark wahlberg daily routine

3. He Only Works 3 Hours Per Day

This point ties in with the last one.

Mark typically spends 2-3 hours working each day, and this holds the key to the rest of his routine.

This affords him the time to train at a frequency which most people simply couldn’t sustain without experiencing injury.

It also allows ample time for a daily 60 minute Cryotherapy session.

Cryotherapy is often touted as a useful recovery protocol despite the fact that the FDA dismissed it back in 2016 as “a cool trend which lacks evidence”, and a 2017 meta-analysis which looked at over 60 studies on Cryotherapy and declared that the body of research holds very contradictory results. (5)

It also allows time for four-and-a-half hours of “family time” every day.

Why You Should Not Attempt The Mark Wahlberg Daily Routine

Many people who saw this routine and thought, “I’m not working hard enough!” are already doing more than this.

Take a look:

  • 2 workouts per day
  • 3 hours work
  • 4.5 hours family time
  • 7 hours sleep

Man, I’ve been in the gym running personal training sessions for nurses who’ve just worked 14 hour shifts. If I told them this routine was extreme they tell me to f**k right off.

If you are trying to get in better shape, you do not need to start waking up at 2:30am or radically overhaul your life.

You simply need a good muscle building or fat loss plan and the desire to succeed.

Your day should be structured in a way that allows you to get the most from it. This routine works particularly well for Mark Wahlberg, but that doesn’t mean it is the only way (or even the best way) to to live your life.

Let the media get caught up in nonsense.

Focus on you.

If you’ve enjoyed my take on the Mark Wahlberg Daily Routine, share this article on social media.

5 thoughts on “The Mark Wahlberg Daily Routine Explained

Leave a Reply