| Exercise | Target | Notes |
|---|
| Incline Dumbbell Press | Upper Chest | 4 sets x 8-12 reps. Focus on the stretch at the bottom. |
| Flat Bench Press | Mid Chest | 4 sets x 8-12 reps. Controlled tempo, no bouncing. |
| Chest Flyes (Cable or DB) | Inner Chest | 4 sets x 8-12 reps. Squeeze at peak contraction. |
| Arnold Press | Shoulders | 4 sets x 8-12 reps, supersetted with the pressing work above. |
| Tricep Pushdowns | Triceps | 4 sets x 8-12 reps. Keep elbows tucked to the ribs. |
| Overhead Extension | Triceps (Long Head) | 4 sets x 8-12 reps. Full extension at the top. |
| Dips | Chest/Triceps | 4 sets x 8-12 reps. Leaning forward hits more chest. |
PM: Core & Cardio — 2-3 circuits of McGill curl-ups, bicycle crunches, side crunches, hip-ups, and medicine ball twists, followed by 30 minutes of steady-state cardio.
| Exercise | Target | Notes |
|---|
| Front Squats | Quads | 4 sets x 8-12 reps. Chest up, elbows high — builds the pump before anything else. |
| Split Squats | Quads/Glutes | 4 sets x 8-12 reps per leg. |
| Leg Press + Jump Squats | Quads/Power | 4 sets x 8-12 reps, paired as a superset for a power finish. |
| Walking Lunges + Calf Raises | Glutes/Hams/Calves | 4 sets x 8-12 reps, superset. |
| Deadlifts + Leg Curls | Hamstrings/Posterior Chain | 4 sets x 8-12 reps, superset. Hinge at the hips on the deadlift. |
| Pull-Ups | Back | 4 sets x 8-12 reps (assisted if needed). |
| Dumbbell Rows / Lat Pulldowns / Seated Cable Rows | Back | 4 sets x 8-12 reps each. Rotate through all three across the week. |
PM: Biceps & Cardio — Pyramid sets across six curl variations (barbell, hammer, preacher, incline, concentration, cable) at 10/8/6 reps, followed by 30 minutes of cardio.
WEDNESDAY: FULL REST
No training. Recovery, mobility work, and sleep focus — the actual reporting shows Wahlberg has shifted away from a second daily session toward deliberate recovery (cryotherapy, physiotherapy) for longevity.
| Exercise | Target | Notes |
|---|
| Power Cleans | Full Body/Power | Circuit: 4 rounds x 8 reps, 90 seconds rest between rounds. |
| Deadlifts | Posterior Chain | Circuit: 4 rounds x 8 reps, 90 seconds rest between rounds. |
| Bench Press | Chest/Triceps | Circuit: 4 rounds x 8 reps, 90 seconds rest between rounds. |
| Back Squats | Quads/Glutes | Circuit: 4 rounds x 8 reps, 90 seconds rest between rounds. |
| Isolation Finishers (Curls, Pushdowns, Raises) | Arms/Shoulders | 2-3 sets x 6-8 reps to fully exhaust remaining muscle groups. |
PM: Core & Cardio — 2-3 circuits of McGill curl-ups, bicycle crunches, side crunches, hip-ups, and medicine ball twists, followed by 30 minutes of steady-state cardio.
| Exercise | Target | Notes |
|---|
| Incline Dumbbell Press | Upper Chest | 4 sets x 8-12 reps. Focus on the stretch at the bottom. |
| Flat Bench Press | Mid Chest | 4 sets x 8-12 reps. |
| Chest Flyes (Cable or DB) | Inner Chest | 4 sets x 8-12 reps. |
| Arnold Press | Shoulders | 4 sets x 8-12 reps, supersetted with the pressing work above. |
| Tricep Pushdowns | Triceps | 4 sets x 8-12 reps. |
| Overhead Extension | Triceps (Long Head) | 4 sets x 8-12 reps. |
| Dips | Chest/Triceps | 4 sets x 8-12 reps. |
PM: Core & Cardio — 2-3 circuits of McGill curl-ups, bicycle crunches, side crunches, hip-ups, and medicine ball twists, followed by 30 minutes of steady-state cardio.
| Exercise | Target | Notes |
|---|
| Front Squats | Quads | 4 sets x 8-12 reps. Chest up, elbows high — builds the pump before anything else. |
| Split Squats | Quads/Glutes | 4 sets x 8-12 reps per leg. |
| Leg Press + Jump Squats | Quads/Power | 4 sets x 8-12 reps, superset. |
| Walking Lunges + Calf Raises | Glutes/Hams/Calves | 4 sets x 8-12 reps, superset. |
| Deadlifts + Leg Curls | Hamstrings/Posterior Chain | 4 sets x 8-12 reps, superset. |
| Pull-Ups | Back | 4 sets x 8-12 reps. |
| Dumbbell Rows / Lat Pulldowns / Seated Cable Rows | Back | 4 sets x 8-12 reps each. |
PM: Biceps & Cardio — Pyramid sets across six curl variations (barbell, hammer, preacher, incline, concentration, cable) at 10/8/6 reps, followed by 30 minutes of cardio.
SUNDAY: FULL REST
No training. Full recovery day before the Monday 4am restart.
Reasoning: Rebuilt against actual reporting on Wahlberg's routine (Men's Journal, CNBC, SET FOR SET, Jacked Gorilla) rather than a generic 5-day template. The real pattern is a Mon/Fri chest-and-arms + Tue/Sat legs-and-back split with two true rest days (Wed & Sun), a Thursday Olympic-lift full-body circuit, and a 4x8-12 rep scheme — not the 3x12-15, no-rest version this page used to run. Signature moves (front squats, split squats, power cleans, pyramid bicep sets) are pulled in directly instead of generic substitutes. Kept the AM/PM structure as a reference since it's consistently corroborated across sources, even though I'm not necessarily running the PM sessions myself.
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