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The Workout Program to Get Arms Like Mark Wahlberg

Build your biceps and triceps three times as fast to get guns like your favorite action star.
Jeff Lipsky

Mark Wahlberg started lifting weights in the ’80s. Back then, fitness seekers didn’t have the sophisticated information on training and nutrition that we have now (though they did have ALF—so, yeah, that’s something). As a result, they had to use their ingenuity to make gains. One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau.

This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s body- building that gave Wahlberg the physique he’s still known for 30 years later.

How It Works

The bi’s and tri’s are small muscles, so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often—in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day, and then a little of both muscles again in the shoulder workout. It’s more work than your arms will be used to, but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work on your Rubik’s Cube.


Perform each workout (Day I, II, III, and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-to-back days.

Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again, and repeat until all sets are completed.

The Workouts

Click on each day below for the full workout and directions.

Day I: One-Arm Dumbbell Deadstop Row, Lat Pulldown, Rack Pull, Rope Pushdown, Incline Lying Extension 

Day II: Incline Dumbbell Squeeze Press, Machine Press, Pushup on Boxes, Dumbbell Flye, Seated Barbell Curl, Incline Dumbbell Curl

Day III: Leg Curl, Front Sqauat, Reverse Lunge, Romanian Deadlift, Body Saw, One-Arm Farmer's Walk

Day IV: Incline Reverse Flye, Six-Way Shoulder Raise, Bradford Press, Cross-Body Curl, Bench Dip

Mark Wahlberg's Arm Workout >>>




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