Mark Wahlberg is one of the biggest action-stars that Hollywood has ever produced. With movies like departed The Departed, Max Payne, The Fighter, and Transformers: Age of Extinction, Wahlberg has cemented his place among the highest grossing Hollywood Stars of the century. While many may consider his roles repetitive and a bit over the top, no one can deny that he is one of the most chiseled individuals of the Industry. Mark Wahlberg’s Workout Routine can be seen in his Instagram profile as he regularly updates his profile showing his gym life.

Many of us dream to build a physique like him. Wahlberg’s arms mostly catch people’s eye on which he has reiterated time and again that, “It’s not a big deal” (Touché). The question that now arises is how could you get arms like him? Is it pure genetics or is there a way to achieve similar results? Read on to know more

Mark Wahlberg’s Workout: Muscle Growth Is An Exact Science

There are two scientific factors behind muscle growth— protein intake and testosterone level. Although protein intake depends solely on your diet and supplementation, for muscle growth, you must have 1gm of protein per pound of your body weight. In simpler words, if your bodyweight is 180 pounds (81.6 Kg) that you must take 180gm of protein for muscle growth. This could be achieved by taking a protein and carb deficient diet with additional supplements.

Wahlberg has been seen using a different kind of supplement product on his Instagram. Specifically, Whey protein is the most essential supplement you need because sometimes protein intake can’t be fulfilled entirely through diet. Here’s a link to Mark Wahlberg’s personal favorite Ripped Whey protein.

Buy It Here!!

Now let’s take a look at second factor— Testosterone Level. There are various steroids on the market that can help you to boost your testosterone level but we wouldn’t recommend them in general. Steroids have severe side effects and need to be avoided for if your use case is general in nature.

So, how can you boost your testosterone level naturally? The trick is simple. Train your legs! Yes, it’s that simple, your testosterone level can naturally be boosted by simple leg training. This trick can be linked with arms growth by training them after legs.

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You can train your arms twice a week after your leg workout and once a week all alone. Arm workout can be split into two parts— biceps and triceps, and your leg workout into— quads(Front Portion) and hamstrings(rear portion). It all boils down to how you wish to look at it.

Mark Wahlberg’s Workout Routine:

As we’ve mentioned above, training your arms after legs will make them grow. Hence, it is a must. Although you can follow this general principle and train all other muscle groups as to your liking, we’ll be looking at Mark Wahlberg’s Workout Routine in specific.

Mark Wahlberg’s Workout Schedule:

Monday: Chest

Warm-up (Pushups or Light Barbell Benchpress): 3 sets of 10 reps. Flat Barbell Benchpress: 3 sets of 12-10-8 reps. Incline Barbell Benchpress: 3 sets of 12-10-8 reps. Decline Barbell Benchpress: 3 sets of 12-10-8 reps. Incline Dumbbell Fly: 3 sets of 15 reps. Pec-Dec Fly: 3 sets of 15 reps. Cable Fly: 3 sets of 15 reps. Dumbbell Pull-Overs: 3 sets of 10 reps.

Tuesday: Back

Warm-up (Pull-ups) 3 sets till failure. Lat Pull-downs: 3 sets of 12-10-8 reps. Behind the neck Lat Pull-downs: 3 sets of 12-10-8 reps. Machine-Rows: 3 sets of 12-10-8 reps. Dumbbell Rows: 3 sets of 12-10-8 reps. Close-Grip Lat pull-downs: 3 sets of 15 reps. T-Bar Rowing: 3 sets of 10 reps. The angle of Death : 3 sets of 15 reps.

Wednesday: Quads and Biceps

Warm-up: (Body Weight Squats) 3 sets of 15 reps. Barbell Squats: 3 sets of 12-10-8 reps. (The real T-level Booster) Conventional Deadlift: 3 sets of 12-10-8 reps. Leg Press: 3 sets of 12-10-8 reps. Leg Extensions: 3 sets of 15 reps. Normal-grip Barbell Curls: 3 sets of 15 reps. Hammer Curls: 3 sets of 12-10-8 reps. Concentration Curls: 3 sets of 12-10-8 reps. Preacher Curls: 3 sets of 15 reps.

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Thursday: Shoulders

Warm-up: Stretching 5 to 10 minutes. Barbell Shoulder Press: 3 sets of 12-10-8 reps. Arnold Press: 3 sets of 15 reps. Lateral Raises: 3 sets of 15 reps. Front Raises: 3 sets of 15 reps. Rear Delt Fly: 3 sets of 15 reps. Shrugs: 3 sets of 10 reps.

Friday: Arms

Close-grip Barbell Curls: 3 sets of 12-10-8 reps. Spider Curls: 3 sets of 15 reps. Dumbbell Curls Wrist Inwards: 3 sets of 15 reps. Close-Grip Benchpress: 3 sets of 10 reps. Kick Backs: 3 sets of 12-10-8 reps. Dips: 3 sets till failure.

Saturday: Hams and Triceps

Warm-up: (Body Weight Squats) 3 sets of 15 reps. Barbell Squats: 3 sets of 12-10-8 reps. Sumo Deadlift: 3 sets of 10 reps. Stiff Leg Deadlifts: 3 sets of 15 reps. Leg Curls: 3 sets of 15 reps. Barbell Skull Crusher: 3 sets of 12-10-8 reps. Single Arm Dumbbell Extensions: 3 sets of 12-10-8 reps. Push-downs: 3 sets of 12-10-8 reps. Cable Extensions: 3 sets of 15 reps.

Sunday: Rest

A day off from your regular schedule.

This is the entirety of Mark Wahlberg’s workout routine you should follow religiously to get bigger guns. We cannot emphasize enough the importance of training your legs in order to boost your T-level naturally and make your muscles grow more. Training your legs and arms together will have a direct effect on your Testosterone level and in turn, on your arm and will make them grow larger.

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However, even diet is important. Hence supplement your protein intake and deplete the carb intake from your diet, since it’s the key to get healthy and strong.

Mark Wahlberg’s Workout is easy and efficient hence you will have no worries in following it. It doesn’t include any kind of complex machines which may be unavailable at your gym. Always rember, there is only one key to grow and that is hardwork. So train hard, train well and become the person you want to be.