Mark Wahlberg Highlights His Infamous and ‘Intense’ 4 A.M. Fitness Routine, Admits It’s ‘Not a Normal Workout’
Mark Wahlberg Highlights His Infamous and ‘Intense’ 4 A.M. Fitness Routine, Admits It’s ‘Not a Normal Workout’
Kimberlee SpeakmanSat, April 18, 2026 at 9:40 PM UTC
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Mark WahlbergCredit: Mark Wahlberg/Youtube -
Mark Wahlberg launched a new YouTube series showing an inside look at his "intense" 4 a.m. fitness routine
The routine kicks off with a three-minute ice bath followed by 14 different exercises, including bicep curls, hip thrusts, crunches and back squats
The actor also shared the origins of the routine, explaining that he set it so early in order “to get as much done as possible before I go to work or start getting the kids up”
Mark Wahlberg is sharing an inside look at his infamous 4 a.m. fitness routine.
The Family Plan 2 star, 54, launched a new YouTube series called the "4AM Club Challenge" where he invites various content creators into his gym as they attempt to do his routine — which includes more than a dozen different exercises.
“This is not a normal workout,’ Wahlberg, 54, admitted of his routine featured in the new series, per Men’s Health. “It’s early, it’s intense, and it’s a game. We train, we laugh, we learn a few things about each other, and we find out who’s really built for it.”
In his first video — featuring YouTube star Brent Rivera — Wahlberg revealed that before he kicks off his morning workout, he takes a three-minute ice bath to get his muscles ready.
Mark Wahlberg in an ice bathCredit: Mark Wahlberg/Youtube
“I used to get up. I’d wake up in the morning, and it would take me, I don’t know, about 30 to 40 minutes to start loosening up,” he shared.
Now with the ice bath, he said, “By the time I get in there now. I feel ready to go. I get out of the ice bath, all the soreness, all the aches and pains are gone. You got energy and dopamine that lasts for hours.”
He then brought Rivera to his gym, where he noted that he works out “five days a week.” He told Rivera that Thursday — which appeared to be the day that the YouTuber participated in the series — “is one of the harder days.”
“Thursday is leg day. So I go a little heavier, a little harder,” he said.
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Wahlberg then unveiled his 14-exercise routine, which includes an assault bike ride, bicep curls, hamstring curls, leg extensions, hip thrusts, crunches, back squats, back extensions, seated calf raises, lying hamstring curls, ab coasters, Bulgarian split squats, TRX sissy squats and pendulum squats.
Elsewhere in the video, the actor explained why he set the routine at 4 a.m., saying his goal is “to get as much done as possible before I go to work or start getting the kids up.”
Wahlberg shares four kids — Ella, 22, Michael, 20, Brendan, 17, and Grace, 16 — with wife Rhea Durham.
Mark Wahlberg shows off one of his workout exercisesCredit: Mark Wahlberg/Youtube
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Rivera was able to complete 10 out of the 14 exercises without quitting, impressing the Father Stu star.
During the video, Wahlberg also dropped another key piece of advice for people who want to gain muscle in a certain area of their bodies.
“I’ve been trying to get my legs to grow forever. You see why I’m wearing the short shorts? ‘Cause you gotta look at it,” he said. “If you’re efficient somewhere, you gotta look at it every day.”
“Like, [if] you got a flat ass, cut the holes like the chaps in the back. Look at it every day because if you ignore it, guess what? It’s not gonna go away,” he added.
on People
Source: “AOL Entertainment”
