Actor Mark Wahlberg definitely deserves a vacation. The 45-year-old actor most recently starred in Deepwater Horizon. In 2017, he will appear in Patriots Day, The Six Billion Dollar Man, and Transformers: The Last Knight.
Wahlberg and his wife, Rhea Durham, 38, were showing off their beach bodies in the Caribbean waters of Barbados.
The Transformers star is known for his sculpted arms and defined abs from many of his movie roles. For instance, Wahlberg trained for 100 days in a row in preparation for Deepwater Horizon.
The film’s director, Peter Berg, wanted Wahlberg to get as big as possible. It is no wonder why he is relaxing on the beach. His wife, Durham, would also show off her toned physique in orange briefs and a turquoise bikini top.
The couple was taking a relaxing vacation away from their four children, Ella Rae (13), Michael (10), Brendan Joseph (8), and Grace Margaret (6).
What Is Mark Wahlberg’s Exercise and Fitness Routine?
When Mark Wahlberg is not on vacation, he can likely be found working out, especially weight lifting. Wahlberg was required to bulk up to portray boxer Micky Ward in The Fighter (2010). However, the actor had to get even bigger to play bodybuilder, Daniel Lugo, in 2013’s Pain & Gain. Most of his training for movie roles are extremely intense, and when he found himself in his zone, he would even workout at 3:00 a.m.
Throughout his acting career, Mark Wahlberg has bulked up from 165 pounds to 221. Wahlberg’s trainer, Brian Nguyen, says that the actor brings athlete-level intensity to his training program. Wahlberg may not have the training schedule like most athletes, but he certainly has the drive and commitment.
For Pain & Gain, Wahlberg would workout three times a day for five days a week, taking Wednesdays and Sundays off. The following is the five-day workout for Mark Wahlberg:
The Monday Chest, Arms, and Abs Workout: Monday’s chest, arms, and abs workout will include flat bench presses, dumbbell chest flys, front shoulder raises, decline and incline bench presses, side shoulder raises, shoulder military presses, standing shoulder presses, cable triceps press-downs, parallel bar dips, and lying triceps extensions. In the afternoon, his workout includes medicine ball twists, high-ups, side crunches, bicycle crunches, curl-ups, and time on the elliptical or treadmill.
Tuesday’s Legs, Back, and Biceps Workout: On Tuesday, Wahlberg’s exercises include seated pulley rows, lateral pull downs, pull-ups, alternating leg curls, barbell deadlifts, calf raises, walking lunges, jump squats, leg presses, split squats, and front squats. At night he will also perform machine bicep curls, preacher curls, barbell bicep curls, dumbbell bicep curls, seated bicep curls, and more time on the elliptical or treadmill.
The Thursday Full Body Workout: The high full-body Thursday workout will include multiple rounds of push presses, hang snatches, clean and presses, power cleans, barbell deadlifts, split squats, barbell bench presses, inverted rows, triceps push-downs, seated side lateral raises, medicine ball twists, hip-ups, side crunches, bicycle crunches, curl-ups, and time on the elliptical or treadmill.
Friday’s Chest, Arms, and Biceps: Friday’s arm, chest, and bicep workout will again include parallel bar dips, cable triceps press-downs, lying triceps extensions, standing should presses, shoulder military presses, side should raises, decline bench presses, front shoulder raises, incline bench presses, dumbbell chest flys, flat bench presses, machine bicep curls, preacher curls, barbell bicep curls, dumbbell bicep curls, seated bicep curls, and time on the treadmill or elliptical.
Saturday’s Legs, Back, and Abs Workout: Wahlberg’s leg, abs, and back workout include split squats, leg presses, front squats, walking lunges, jump squats, calf raises, barbell deadlifts, pull-ups, alternating leg curls, lateral pull-downs, dumbbell rows, seated pulley rows, curl-ups, side crunches, bicycle crunches, high-ups, medicine ball twists, and time spent on the treadmill or elliptical.
Mark Wahlberg’s Healthy Eating and Diet Plan
Mark Wahlberg would also eat all day long while training for Pain & Gain. In fact, he would eat 10 to 12 times per day to gain weight for the movie. He can be found eating roasted chicken after workouts, and overall has a healthy diet. Wahlberg’s strict diet will avoid wine, bread, and pasta, and includes healthy carbs like sweet potatoes and yams.
Wahlberg’s healthy diet will center around chicken, steak, whey protein, apples, bananas, raspberries, and blueberries. In the past, he has gotten his meals delivered by Sunfare. When not preparing for a movie, Wahlberg typically consumes three large meals with three smaller snacks. He obtains 30% of the calories from healthy fats, 30% from lean protein, and 40% from carbs like vegetables, fruit, legumes, and whole wheat.
It is no wonder why Mark Wahlberg shows off his beach body. He puts in the work, so he might as well show it off. Wahlberg’s next movie, Patriots Day, will hit theaters in the U.S. on January 13, 2017.
Quinn, D., “Mark Wahlberg and Wife Rhea Durham Show Off Their Killer Beach Bodies in Barbados,” People Bodies web site, Oct. 18, 2016; http://people.com/bodies/mark-wahlberg-rhea-durhman-barbados/.
“Mark Wahlberg Workout & Diet: From 165 pounds to 221 pounds in 7 weeks,” Savvy Strength web site; http://savvystrength.com/wahlberg-workout-fitness/, last accessed Oct. 21, 2016.
Davis, C., “Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 Weeks,” Pop Workouts, Feb. 25, 2016; https://www.popworkouts.com/mark-wahlberg-workout-diet/.
“Mark Wahlberg’s ‘Pain & Gain’ Workout,” Bodybuilding web site, March 1, 2016; http://www.bodybuilding.com/fun/mark-wahlbergs-pain-and-gain-workout.html.