Actor Mark Wahlberg may be 47 years old, but the guy is still one of the most jacked up entertainers on the planet. From his career starting as a model way back when to maintaining his spot among the highest-paid actors in the world, Wahlberg has seen a lot over the years, but the one constant has always been a toned up physique.

And Mark Wahlberg doesn’t seem like he’s slowing down anytime soon, maintaining that physique of his for his role in an upcoming movie called Mile 22. In the film, Wahlberg plays the part of the leader of an elite, secretive CIA squad, which, as you might imagine, means he had to get in tip-top shape for. That’s why he turned to the man who has pushed him to great lengths in the gym over the past 13 years, Brian Nguyen, who the actor has trained with for movies like Invincible, Pain & Gain, Shooter, The Fighter, Transformers, among others.

4am club!! @performinspired #liftsomeoneup

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So how does Nguyen help keep Mark Wahlberg’s workout intense enough to stay lean and effective? He’s helped describe his mentality in a recent Men’s Health piece.

“When we’re training together, my philosophy comes from that as an athletic trainer, focusing on staying healthy and moving well,” Nguyen “That’s been my job, getting him to moving better to address how he wants to train as an athlete.”

“Mark always trains for what the part calls for. For Mile 22, we wanted to get him looking like an intense military specialist, [with] Marine type training,” Nguyen said. “We focused on a lot of functional stuff, where he’s able to be explosive and move like a cat — but holding a gun. Those movements are powerful, they’re principles you’ll find in a fighter, someone who can react and respond. It’s about having someone who can throw medicine balls at you, and you can throw them right back as hard as possible.”

As Brian Nguyen mentioned, the task of getting Mark Wahlberg to look like an “intense military specialist” was a tough one, but the trainer put together a routine that was going to make the actor explosive. Here’s a look at how the trainer got Wahlberg even more jacked than he already is.


Focused breathing exercises that started Mark Wahlberg’s workout with posture routine. Things like a supine band overhead hold for 2-to-3 minutes to keeping the core tight, this helped Wahlberg get loose.

Pushups to mountain climbers

For about 2-to-3 minutes, Mark Wahlberg’s workout includes going from pushups to mountain climbers, which are both intense and get the blood flowing and muscles engaged. Said Nguyen, “it’s important to get the core part of the pushing complex.”

Mark Wahlberg’s Workout

  • Barbell floor press with dead bug – 3 sets of 12 to 20 reps
  • Single-leg band RDL – 3 sets of 12 to 20 reps
  • Farmer’s Walk – 50 to 100 yards
  • Kettlebell deadlift – 3 sets of 12 to 20 reps
  • Half-kneeling unilateral overhead press – 3 sets of 12 to 20 reps
  • Figure 4 stretch – 2 to 3 minutes
  • Battle ropes – 5 rounds of 30 seconds on, 30 off
  • Sled push – until fatigue

To see the full details of Mark Wahlberg’s workout for Mile 22, head on over to Men’s Health, which includes tips from Brian Nguyen for each exercise listed above.

(H/T Men’s Health)