Last updated:

25 July 2023

Here’s my take on people beating themselves up after seeing Mark Wahlberg’s insane daily routine.

Mark Wahlberg daily routine

Reading time:

4 min read

You thought your day was busy?

Not so fast!

Action movie star Mark Wahlberg just posted his schedule on social media, and people are misplacing their excrement. The guy wakes up at 2 in the morning to workout!

Here’s the full Mark Wahlberg daily routine:

2:30 AMWake up
2:45 AMPrayer time
3:15 AMBreakfast
3:40 AMWorkout A
5:30 AMPost-workout meal
6:00 AMShower
7:30 AMGolf
8:00 AMSnack
9:30 AMCryo chamber recovery
10:30 AMSnack
11:00 AMFamily time / meetings / work calls
1:00 PMLunch
2:00 PMMeetings / work calls
3:00 PMPick up kids from school
3:30 PMSnack
4:00 PMWorkout B
5:00 PMShower
5:30 PMDinner / family time
7:30 PMBedtime

Don’t Be Too Hard On Yourself

Mark Wahlberg daily routine

Before you beat yourself up over your life choices, I want you to stop and consider that this routine isn’t as hard as it first appears.

You see, I’ve noticed lots of people heaping unnecessary pressure on themselves in the wake of seeing this post:

“How does he workout twice a day, spend time with his family, and make millions of dollars?!”

The answer is because this routine isn’t hard at all!

Let’s break it down.

  • He gets more sleep than you

It looks crazy that he wakes up at 2:30 AM, but this is counter-balanced by the fact that he goes to bed at 7:30 PM.

Heck, that’s earlier than my kids.

That means he’s getting a solid seven hours of sleep each night, which is actually more than most people. A 2014 report found that 33% of Americans get insufficient sleep, and this can be catastrophic from a lifestyle and fitness perspective as it can lead to low testosterone, muscle loss, and poor training performance. (1, 2, 3, 4)

  • He has time to train twice per day

Mark follows an AM/PM double split, the first workout focusing on weight training and the second workout being one hour of cardiovascular exercise.

This type of training requires a lot of free time – and he has it!

Financial restrictions mean that most people cannot commit to this type of routine, because they have jobs to go to. The reason it’s popular with action movie stars is because they are able to focus entirely on getting in shape for a role, and it just highlights the intense pressure they are under to look perfect on the silver screen. Back in the 1980s, Sylvester Stallone took this type of thing to the absolute limit (his training regimen for Rocky III consisted of 2 hours in the gym, 18 rounds of sparring, 2 miles of jogging, an hour of jump rope, and an hour of swimming every day!).

So don’t be too hard on yourself.

Mark Wahlberg uses a full-body training program, so his early morning workout hits every muscle group. He likes to train with low reps as this allows for the heaviest weights to be lifted. Here’s what a workout looks like:

Barbell Deadlift48
Clean Pull48
Hang Snatch48
DB Rear Lunges48
Push Press48
Bulgarian Split Squats48
Barbell Bench Press48
Bodyweight Inverted Row48
Farmer’s Walk2100 yards
DB Biceps Curl28
Cable Chest Press28
Leg Press28
Triceps Pushdown28
DB Seated Lateral Raise28

The second workout of the day (4 PM) will either be an hour of traditional steady state cardio performed on an exercise bike, or an impromptu HIIT workout performed on his golf course:

“Sometimes I find cardio dull, so I’ll ditch the bike and put in some extra work during my golf rounds. I tee off then literally run around the golf course! We’d hit a drive, then sprint to the ball, and rest until the caddies arrive, then hit another ball and sprint again!”

  • He only works 3 hours per day

It turns out a lot of things are possible when you have no financial worries and only work three hours per day.

The sad part is that many readers already have more “extreme” schedules than this, but they don’t realize it.

Heck, the guy who informed me about Mark Wahlberg’s daily routine owns a local restaurant near my gym, and has five kids. His home life sounds like a blender without a lid. I found it heartbreaking listening to him questioning his work ethic, and beating himself up for not being able to dedicate this much time to his family, so if you take anything away from this article I’d like it to be this piece of advice:

Please don’t compare your life to that of a celebrity who has finished their daily work by the time most people have hit their first break.


  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).

Who Is Russ Howe PTI?


Russ has been a personal trainer in the UK since 2002, and provided both training advice and full programs on this website since 2011.

His work has been featured in Men’s Fitness magazine, and the content on this website led to him being voted one of the world’s top 50 fat loss coaches by HuffPost.

Russ spends his time coaching men and women inside the legendary Powerhouse Gym, South Shields, and writing training tips for the 114,301 members of his popular free training e-mail (join it below).

Leave a Reply

Your email address will not be published. Required fields are marked *

Training Programs

russ howe pti programs
russ howe pti

Unlock all training programs and nutrition plans by becoming a member, then build your best body with Russ’ work!

Click here to learn more.

Ads Keep The Site Low Cost

Latest Articles

  • How Works

    Here’s how to get the most out of

    Click Here To Read

  • How To Get In Photoshoot Shape In 2 Months

    Here’s a quick and easy-to-follow nutrition plan which will whip your body into photoshoot shape in just 8 weeks.

    Click Here To Read

  • The Rules To Ripped

    Follow these 10 rules to melt away body fat and build an awesome new body.

    Click Here To Read

  • How The Undertaker Trained For His Best Physique

    Take a look at the workout routine which got The Deadman ripped.

    Click Here To Read

  • Adapt Nutrition Pre Train X Review

    Adapt Nutrition have produced one of the best pre-workouts of the year in Pre Train X. Here’s the official review.

    Click Here To Read

  • How To Use Periodization For Better Results

    Use periodization to build more muscle, burn more fat, and gain more strength!

    Click Here To Read

  • How Much Volume Do You Need For Muscle Growth?

    Learn how to explode your results by hitting each muscle group with the correct amount of volume.

    Click Here To Read

  • Did You Spot These 4 Easter Eggs?

    There are several little Easter eggs built into which most readers never notice.

    Click Here To Read

  • Why Arnold Is Still The Best Bodybuilder

    Many people are hailing Chris Bumstead as the greatest bodybuilder of all time. Here’s my take on why Arnold is still #1.

    Click Here To Read

  • The 9 Biggest Myths About Creatine

    There are many myths surrounding creatine and it’s potential side effects. This article addresses them one by one.

    Click Here To Read

  • Here’s Why Eating Fat Won’t Make You Fat

    Many people remain confused about dietary fat after it was demonized back in 1980s. Here are the facts.

    Click Here To Read