Boxer, Detective, Navy SEAL and Bodybuilder in the cult classic ‘Pain & Gain’, Wahlberg knows what it takes to create a physique for a variety of roles. If you too want to pack on slabs of lean muscle, be prepared for these FIERCE muscle-building workouts.
Use the following full body workouts once per week.
Complete exercise A1 & immediately begin exercise A2.
Complete exercise B1 & immediately begin exercise B2.
Complete exercise C1, C2 & C3 as a consecutive Tri-set.
Keep a fast tempo resting 90 seconds after completing each complex. Each complex is designed to develop strength whilst pushing your athletic capacity to the LIMIT!
A1. Barbell Deadlift: 3 sets of 8-10 reps
A2. Barbell Bent Over Row: 3 sets of 10-12 reps
B1. Dumbbell Shoulder Press: 3 sets of 8-10 reps
B2. Dumbbell Supported Row: 3 sets of 10-12 reps
C1. Dumbbell Walking Lunge: 3 sets of 15 reps
C2. Bodyweight Push Ups: 3 sets of 10-12 reps
C3. Chin Up: 3 sets of Max reps
FINISHER. Standing Biceps Cable Curl 3 sets of 10 reps
A1. Barbell Bench Press: 3 sets of 8-10 reps
A2. Bodyweight Prisoner Squats: 3 sets of 10-12 reps
B1. Barbell Squat: 3 sets of 8 reps
B2. Barbell Good Morning: 3 sets of 8 reps
C1. Tricep Pushdown: 3 sets of 12 reps
C2. Seated Side Lateral Raise: 3 sets of 10-12 reps
C3. Abdominal Crunches: 3 sets of Max reps
FINISHER. Standing Plate Front Raise 3 sets of 15 reps
A1. Barbell Military Press: 3 sets of 8-10 reps
A2. Barbell Shrugs: 3 sets of 10-12 reps
B1. Flat Dumbbell Bench Press: 3 sets of 8 reps
B2. Dumbbell Upright Row: 3 sets of 8 reps
C1. Leg Press: 3 sets of 12 reps
C2. Calf Press: 3 sets of 12 reps
C3. Leg Extensions: 3 sets of 12 reps
FINISHER. Box/ Bench Jumps 3 sets of 10 reps
Like Mark, you might not have the training schedule of an elite athlete but provided you don’t quit you too can create the SIZE and STRENGTH you have been waiting for!