Mark Wahlberg, 54, is already super famous for his ripped physique and unparalleled fitness routine, and now he is even making headlines for his painful leg workout routine. Four days ago, he took to his Instagram handle @markwahlberg to show off his bulky thighs and emphasize just how much effort they take. The clip was compiled with him pulling off multiple different exercises on leg day, though it certainly looked pretty gruelling to work all those out.
The post was captioned as,
We do legs twice a week 🫣4am club @municipal 🥶💦don’t skip the legs🤣 #MunicipalPartner
This, of course, isn’t the first time that The Family Plan star has been so candid about his 4 a.m. leg workout sessions (check out his Instagram page and you’ll know what we’re talking about). A little while ago, he shared another leg day session in which he was seen working out in a fasted state, with the theory being that there would be less glycogen in their system, so the body would burn body fat more readily (see here).
During his workout, he appeared to start with a back squat, holding the barbell with a wide grip. This position engages the muscles in the upper back while requiring the recruitment of the calves, quads, and glutes to lift the bar. By elevating his heels, Wahlberg can achieve a deeper squat while placing greater emphasis on the quadriceps.
Next off, also included in his workout were single-leg dumbbell step-ups, which help build lower-body strength while engaging the core, promoting a higher range of motion, and working on your balance. Then there are the goblet squats, which work the hamstrings, quads, glutes, calves, and core, and are ideal for encouraging a better posture by promoting an upright torso when performed accurately.
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Also added are leg presses, which are a safe way to attempt heavy lifts while building lower-body strength and mass. Mark Wahlberg also uses ring cable attachments to hold up some of his weight while stretching his legs, calves, and feet. Add leg extensions to this mix as well, which help strengthen the knee and improve muscle endurance and stamina.
The Ted actor also experimented with some advanced moves, such as the bench-assisted plate raise with a squat. In this exercise, he adds further tension to his upper body, lower body, and core, putting those areas under load to build muscle mass and strength, while also improving his flexibility. Lastly, there’s the hack squat machine, which targets the quads, hamstrings, glutes, and calves, helping to build strength, balance, and mobility (via Muscle and Fitness).
The Barbell Lunge is What Keeps Mark Wahlberg Going
While all this sounds incredibly excruciating to pull off at 4 a.m., especially for someone who is 54 years old, Wahlberg is willing to get down to it as long as it means he can build a stronger lower body to get ready for the summer. And one of the main moves in his training routine that keeps him going – especially as he has gotten older – is the walking barbell lunge.
Talking to Men’s Health, he shared the same:
Any kind of dynamic movements and exercises have been a game-changer for me. Instead of being on any kind of stationary equipment… Getting on a stationary bike is good for bodybuilding, sculpting, shaping, all that stuff. But getting out there, doing lots of lunges and things like that – that’s what’s going to keep me going.
This lunge especially helps the person working out get a bit ballistic and athletic, since you’re basically catching just about every part of your leg while doing the exercise, as explained by C.S.C.S. Ebenezer Samuel. This is because the lunge hits all the big muscles in the legs, i.e., the glutes, hamstrings, and quads. Plus, the trainer is also able to train each leg unilaterally, allowing him to correct muscle imbalances and hone stability.
A Look at Mark Wahlberg’s 4 a.m. Workout Routine
As much of a fitness freak as he is, Mark Wahlberg has really toned down his workout routine over the years. This is because he has shifted from a 2:30 a.m. wake-up call to a cozy 4 a.m. morning workout routine now. After praying and downing a few supplements, he hits the gym at 4 a.m. for a 90-minute sweat session.
Of course, as fans already know, his insanely ripped six-pack abs and perfectly toned thighs and legs are enough to attest to his sincere persistence and consistency with his fitness routine, since he has pretty much never been one to cheat the hard work. And while every day is different for him, Wahlberg insists on sticking to the same guiding principles.
Talking to Men’s Journal, he got candid about how his 4 a.m. routine starts, sharing,
My workouts start with RAMP, which stands for range of motion, activation, and movement prep – things like Spiderman stretch and hip bridges, plus foam rolling. Then we switch between bilateral and unilateral strength moves using mostly heavy bands, TRX, dumbbells, and kettlebells. The lower body work includes balance and agility drills.
He also added that he follows a mostly ketogenic diet and also uses Performance Inspired supplements to help him bulk up, as opposed to his previous diet. Mark Wahlberg confessed,
I used to be the type of guy who ate a whole rotisserie chicken for lunch. Chef Lawrence Duran changed that. The menu is mostly ketogenic – fresh greens, clean protein, healthy fats – avocado, almonds, olive oil. I use Performance Inspired supplements (the line I co-founded) to help bulk up when I need to. And most days I’ll have a bar, or a recovery shake, which includes BCAAs. If it was a heavy-lifting day, I’ll have an extra scoop of protein powder.
Plus, another major element that helps in his fitness is his can-do attitude. As he himself admitted, Wahlberg “tell myself” one phrase a lot: “It’s hard to fill a cup that’s already full.” According to him, “It’s a willingness to evolve, to empty out what isn’t working and try new things. I want to seize my 1 percent.”
That sums up all the talks about Mark Wahlberg and his gruelling 4 a.m. routine that results in his perfectly toned and ripped, bulky physique, for now. What do you think about it? Do you have some thoughts or opinions of your own to share on such a painful workout routine? Make sure to let us know in the comments section below!