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Posted by on Jul 22, 2013 in Training | 0 comments

Mark Wahlberg Pain & Gain Training Routine

mark wahlberg pain & gainMark Wahlberg packed on nearly 40 pounds for his role in Pain & Gain, which is very impressive by any standard. Where most people turn to expensive trainers and complicated programs, Mark went with the oldschool mentality: Eat Big, Lift Big, Get Big. That’s just what he did.

Mark focused on a split routine utilizing lots of supersets and high intensity movements. He aimed for linear progression on his lifts and went as intense as possible. He used a A/B/A split for training, keeping it simple and oldschool. In order to support this type of training, he would eat 10-12 meals a day, drinking mass gainers and eating a lot of protein.

The Routine:

Each training session began with a brief warmup and foam rolling session.

Workout A comprised the majority of his lower body work, with Workout B focusing on the upper body.


Workout A:

Bent Over Row

4 Sets @ 8-12 Reps


4 Sets @ 8-12 Reps

Ez-Bar Curl

4 Sets @ 8-12 Reps


4 Sets @ 8-12 Reps

Leg Curl

4 Sets @ 8-12 Reps

Leg Press

4 Sets @ 8-12 Reps


Workout B:

Bench Press

4 Sets @ 8-12 Reps

Incline Dumbbell Bench Press

4 Sets @ 8-12 Reps


4 Sets @ 8-12 Reps

Tricep Pulldown

4 Sets @ 8-12 Reps

Seated Chest Press

4 Sets @ 8-12 Reps

Standing Bicep Cable Curl

4 Sets @ 8-12 Reps


With this training split, you would alternate Workout A and Workout B, leaving yourself a day of recovery in between each. With this split, your training would look like this:

Monday – A

Tuesday – Rest

Wednesday – B

Thursday – Rest

Friday – A

Saturday – Rest

Sunday – B

Monday – Rest

Tuesday – A


If you are looking for something new to try and want to stimulate some extra growth with a simple routine, you should definitely give this a try. While some other complicated routines may lure you in and look awesome, don’t discredit these oldschool split routines!

Now what are you waiting for? Go be a better man and lift heavy shit!

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