Mark Wahlberg Pain & Gain Training Routine
Mark 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
Pull-Ups
4 Sets @ 8-12 Reps
Ez-Bar Curl
4 Sets @ 8-12 Reps
Squat
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
Pullovers
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!