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Get Big Like Mark Wahlberg By Bodybuilding

Updated on June 20, 2013

How Mark Got Big

It wasn't easy what Wahlberg did, in fact he did not take any shortcuts. Instead, he put everything into what works, ridiculously hard work and lots of food. Several reports state that Mark was eating 10 full meals a day not including mass gainer protein drinks in between. He was literally waking up at 2 in the morning just to fit another meal in.

Unfortunately, most guys think that if they are eating that much, they will get fat. That's not always the case; when your doing the hard work, and eating the right foods- your metabolism will skyrocket and you will gain muscle!



Mark Wahlberg's Get Big Workout Routine

Mark went with a pretty standard 5 day rotation. 3 days on, 2 days off. Here is what he did while he was there:

Day 1- Legs, Back and Biceps (8-12 reps each)

  1. Four sets of dumbbell lunges.
  2. Four sets of leg curls.
  3. Four sets of squats.
  4. Four sets of bent over rows.
  5. Four sets of pull-ups.
  6. Four sets of barbell curl.

Day 2- Shoulders, Triceps and Chest (8-12 reps each)

  1. Four sets of Bench Press.
  2. Four sets of Incline Dumbbell Bench Press.
  3. Four sets of Skull-crushers.
  4. Four sets of cable triceps extension.
  5. Four sets of Arnold Press.
  6. Four sets of cable crossovers.
  7. Burnout Push-ups.

Day 3- Legs and Biceps

  1. Dumbbell Lunge
  2. Leg Curl
  3. Squat
  4. Pull Ups
  5. Barbell Curl


Not the worst workout routine you have ever seen, right? Sometimes simple just works. Quite possibly the biggest key to this workouts success is a solid diet game plan. Eat the right things, and lots of it.

Remember, always push yourself past the limits of yesterday.

Also, for a good time, check out Marks new movie, Pain and Gain!

Mass Building Protein Supplements (Cheaper than GNC prices)

What workouts do you do to get big?

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