The Mark Wahlberg Daily Routine Explained…

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

“Oh my God! That’s impossible! How does he do that?”

“That’s it… from tomorrow I’m gonna push myself to the LIMIT!”

But while media reports are calling it “an extreme, grueling lifestyle that’s way too hard for a normal person”, I’m going to do the opposite…

I didn’t think Mark Wahlberg’s daily routine was all that bad.

I’ll explain…

Mark Wahlberg daily routine

Mark Wahlberg’s Daily Routine In Full:

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

Are You Not Good Enough?

From what I can see, the problem with this routine is that when it dropped it caused a lot of people to start questioning their own lives.

Are you not working hard enough?

Could you do more with your day?

How does this guy make millions, train twice a day, and still have time to be there for his family?

It’s enough to make you feel like an absolute failure, right?!

But it needn’t…


It’s a routine which clearly works for Mark Wahlberg.

He was 2017’s highest paid actor, earning a stupendous $69 million. Perhaps even more impressive is that he did it without appearing in a Marvel movie.

There are a few factors in this routine which actually make it pretty doable for most people.

Most people overreact to the 2:30 A.M. wake up time, but every nightshift worker I know can testify that this isn’t so bad once you get into the swing of it.

The important factor, one which many people have blindly overlooked, is that he still gets 7 hours sleep per night.


That’s more than most “normal” people.

It would be a different scenario if he was going to bed at 11. That would result in poor recovery, and a lack of sleep has been shown in studies to cause muscle loss, lower testosterone, and poor performance in the gym. (1, 2, 3)

But he’s not. He’s doing just fine.

A 2014 report found that 33% of Americans get insufficient sleep on a regular basis. That means a third of the U.S. get less sleep than Mark Wahlberg. (4)

Mark Wahlberg daily routine

He also trains twice per day.

Workout 1 is his preferred bodybuilding-style training, and workout 2 is an hour of cardio.

Here’s a sample Mark Wahlberg workout from his training for Pain & Gain:

1) BARBELL DEADLIFT x8 (4 sets)
2) CLEAN PULL x8 (4 sets)
3) HANG SNATCH x8 (4 sets)
4) DB REAR LUNGES x8 (4 sets)
5) PUSH PRESS x8 (4 sets)
7) BARBELL BENCH PRESS x8 (4 sets)
8) BARBELL DEADLIFT x8 (4 sets)
9) INVERTED ROW x8 (4 sets)
10) FARMER’S WALKS x100 yards (2 sets)
11) DB BICEPS CURL x8 (2 sets)
12) CABLE CHEST PRESS x8 (2 sets)
13) LEG PRESS x8 (2 sets)
14) TRICEPS PUSHDOWN x8 (2 sets)

He classes his golf as a bit of a 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.”

Over the years, countless Hollywood actors have trained twice per day.

It’s understandable, too.

The pressure of building a body which will be criticized in minute detail, and one which will last forever on the silver screen, can be a daunting one.

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

In his book, Sly Moves, he talks about how his training for Rocky III consisted of two hours of weight training, eighteen rounds of sparring, two miles of jogging, lots of short jump rope sessions, and swimming – every day!

His diet was so extreme he’d do handstands between takes of Rocky III’s fight scenes to beat dizzy spells.

Mark Wahlberg

Finally, Mark Wahlberg only WORKS for three hours per day.

This affords him the time to train twice per day, which most people just couldn’t sustain, and it also allows him to attend daily 60 minute Cryotherapy sessions.

Cryo is often touted as a recovery protocol, despite the fact that back in 2016 the FDA dismissed it as “a cool trend which lacks evidence.”

In 2017, a meta-analysis was published which looked into the entire body of research surrounding Cryotherapy and agreed, stating there are no clear results to show it has any benefits. (5)

But that’s besides the point.

He has the time, so who gives a f**k?

This super short work day also enables him to spend four-and-a-half hours of “family time” per day.

Mark Wahlberg workouts

Final Thoughts

Since it got posted online, I’ve seen a lot of people putting pressure on themselves to be more like this routine.

It doesn’t make sense to me.

A regular person cannot live like a multi-millionaire who only works three hours per day.

Furthermore, the routine itself is anything but “brutal”.

You are probably living a harder life than this right now.

Do you play golf every day? Do you get to spend that much time with your kids? Do you get to go to the gym for nearly 3 hours per day and do an hour of Cryotherapy? Not to sound like a jacka**, but all of this sounds FUN to me.

Heck, I’ve run many personal training sessions for nurses, where they turn up having just completed a 14 hour shift with no breaks. If I showed them this and said it was absolutely killer, they’d tell me to f**k right off!

If you are trying to get in great shape, focus on the basics;

Get your diet right. Find a solid workout plan. Structure your day so it works for you.

If you’ve enjoyed this post, jump on my e-mail list for more training tips. If you need workouts that work, grab my downloadable app below.


  1. Dattilo M., et al. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. (2011).
  2. Halson S. L. Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep. Sports Med. (2014).
  3. Leproult R., et al. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, (2011).
  4. Liu Y, et al. Prevalence of Healthy Sleep Duration among Adults – United States, 2014. CDC. (2014).
  5. Lombardi G., et al. Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature. Front Physiol. (2017).

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