Mark Wahlberg’s training has long been a role model for numerous fitness and bodybuilding fans. This is a famous Hollywood actor who predominantly plays in action films. He needed to pump up for the filming of Michael Bay's black comedy "Blood and Sweat: Anabolics", which was released in 2013.
Who is Mark Wahlberg?
Mark Wahlberg’s training helped him get himself into shape in no time. This actor was born in Dorchester in 1971. His film career began in '93 when he played in the television movie 'Substitution Teacher'. On the big screen, the hero of our article made his debut in 1994 in the comedy of Penny Marshall, "Renaissance Man." On one set in this tape, he had to play with Danny de Vito himself.
The popularity of the actor came in 1995 after one of the main roles in Scott Talvert’s drama "Basketball Player Diaries", in which Leonardo di Caprio played the main role.
In 2006, Wahlberg was nominated for an Academy Award for Best Supporting Actor for the image of Sergeant Sean Signam, created by him in the crime drama Martin Scorsese “The Departed,” but failed to get the coveted figurine, she went to Alan Arkin for the role of Edwin Hoover in the comedy drama Valerie Faris and Jonathan Dayton's "Little Miss Happiness."
The film "Shooter"
In 2007, Mark Wahlberg played the lead role of Bob Lee Suegger in the dramatic action movie Antoine Fucua “The Shooter”. He is a sergeant in the Marine Corps, a unique man capable of hitting a target from maximum distance. He lives a hermit, practically not communicating with people. In the film "Shooter" Mark Wahlberg appears in his classic image, which is familiar to the audience today from his many films.
Among the last notable works of Wahlberg, Adam Mackay’s comedy action movie “Cops in the Deep Reserve” and David Russell’s sports drama “The Fighter” should be noted.
In 2010, Wahlberg's star appeared on the Hollywood Walk of Fame. The actor noted more than once in an interview that he was going to end his career soon, but then admitted that he had too big a family, Mark had four children, so he would continue to work, as it was an expensive pleasure.
In August 2017, he was named the highest paid actor in the world.
In the film "Blood and Sweat"
In 2013, Wahlberg got a role in the film "Blood and Sweat." He plays fitness trainer Daniel Lugo, who at one point decides to drastically change his life. With the help of two bodybuilders, he abducts a wealthy businessman, Kershaw, who visited his fitness center.
Their main goal is to make the rich man transfer his property to the kidnappers. But the businessman, even blindfolded, recognizes his coach, endangering the outcome of the entire operation. Under torture, he nevertheless agrees to lose almost all of his property, but since he recognized one of the attackers, they decide to kill him. But the villains fail to implement this plan, no matter how they try, he survives.
While the trio live happily on Kershaw's fortune, he hires a private investigator to track down the kidnappers and get his money back.
Meanwhile, Lugo dreams of his own business, especially now he has start-up capital. To discuss business plans, he meets with businessman Grieg, accidentally kills him during negotiations, and later, also unintentionally, takes his lover's life.
To get rid of the bodies, friends dismember them and throw them into the river. But the police have already taken the track of bodybuilders, they are being arrested one by one, Lugo is the last to come across. At the trial, it was his accomplices who called the initiator of all crimes. Lugo is sentenced to death.
The initial parameters of the actor
To organically look like a fitness trainer, Wahlberg had to pump up. Of course, he always went in for sports and maintained good physical shape, but this was not enough for this role. It was necessary to demonstrate truly outstanding parameters. Therefore, Mark Wahlberg began training.
He started practicing exactly seven weeks before filming began. And he hoped to achieve the necessary parameters during this time. Weight Mark Wahlberg was 75 kilograms. It was obvious that with these parameters, he would look modest against the backdrop of the powerful 118-pound Dwayne Johnson, who played Paul Doyle. Thanks to the training, Mark Wahlberg managed to do the almost impossible: in two and a few months to increase 18 kilograms of muscle mass. Obviously, for this he needed to train a lot with the largest weights possible. At the same time, Mark Wahlberg’s growth is not outstanding - a meter and 73 centimeters.
Training program
Today, experts acknowledge that the program that the actor chose for himself was incredibly difficult and complex. He practiced five days a week, twice a day. He arranged rest for himself on Wednesdays and Sundays. The entire training program of Mark Wahlberg is almost entirely built on supernets, the rest between which is no more than 45 seconds.
It was not difficult for him to withstand such a load, since he was not a beginner in fitness, he had his own gym in his house. The coach, who supervised his studies before the film, spoke not only of a first-class actor, but also of a professional bodybuilder. With his modest weight and height, Mark Wahlberg realized that he would have to deal a lot.
Result
After seven weeks of training and a tough mass-gaining diet, Mark began to weigh 93 kilograms. Moreover, its fat layer, at least according to visual estimates, did not exceed an average of 10%.
This is a brilliant indicator, especially considering how little time was devoted to preparation.
Detailed program
Each training day, actor Mark Wahlberg began at four in the morning. We will analyze in detail the program of his classes for each day. On Monday, attention was paid to the arms and pectoral muscles.
The exercise list was as follows:
- bench press on a horizontal bench, followed by horizontal wiring;
- press the bar upside down, and then the dumbbell press in an inclined position;
- bench press upside down and swinging to the sides from a standing position.
- the so-called army bench sitting and standing;
- parallel bars exercise with special emphasis on triceps and French bench press;
- in conclusion, the French bench press with dumbbells in one hand in a sitting position and extension of the arms on the block.
For each of these exercises, he performed four sets of 10-12 repetitions each time. It is worth remembering that the ultimate success depended on training and nutrition. After classes, Mark Wahlberg always ate, and then immediately went to bed so that the anabolic processes started as quickly as possible.
In the evenings, Monday was no exception, he arranged for himself another workout. It included exercises for one muscle group, the load on which he gave only in the evenings, and stretching. For example, on Monday, Mark paid increased attention to the press.
On Tuesday, emphasis was placed on training the legs, biceps of the shoulder and back. For this, it was required to perform the following exercises:
- classic barbell squats and lunges;
- lunges with jumps and leg press;
- rises standing on socks and shrugs;
- classic pull-ups and dumbbell pulls with one hand;
- rowing on the block.
Each exercise Wahlberg performed 8-12 times, doing four sets. The evening was dedicated to training biceps and cardio. To do this, the actor performed bending with a barbell, performing in the first approach 10 lifting with a weight of 20 kilograms, in the second - 8 repetitions, increasing the weight by 5 kilograms, and in the third 5 repetitions, increasing the weight by another 10 kilograms.
Workout after rest
Every week, Wahlberg arranged a day off on Wednesday, and on Thursday held a training that could be called a watershed. Its meaning was to pump the whole body with the help of two cycles of different exercises.
The first cycle included a jerk of the barbell to the chest, deadlift, an army bench press, jerks and a traster with the barbell. All this was required to be carried out without respite. After a minute and a half rest, I started the second cycle: bench press on a horizontal bench, a squat with a barbell on my shoulders, pull-ups and deadlift.
Then, separately, Mark performed bending his arms with a barbell, a bench press in a hammer and a leg press.
In the evenings, he did cardio training, which he performed on the treadmill. Alternatively, boxed in the ring or played basketball.
On Friday, one morning training was held, which repeated the set of exercises on Monday, and in the evening pumping of the abdominal muscles began. So the actor was loading biceps.
Final day
On the Saturday before Sunday's rest, Wahlberg repeated the workout on Tuesday morning, and did stretching and cardio in the evening.
Stretching was necessary due to age, as Mark was afraid to get injured.