Has any one tried Mark Wahlberg's Marked workout yet?

[donaldblake]

If you have how did it go? Is it worth it?

[FlawlessVictor]

If you have how did it go? Is it worth it?

Have you got a link to it?

A quick google just brings up loads of links to his nutrition line...

[Labado21]

If you have how did it go? Is it worth it?

if you are refering to this one

http://www.muscleandstrength.com/wor...hlberg-workout

it honestly dosent look to bad (which is unusual since most celeb workouts are bull**** and used to sell supplements) but there's nothing special about it

[donaldblake]

The one I am referring to is on the MarkedNutrition website and is in the section called training. I was looking at the build mass one specifically. This is it. The numbers are sets then reps then rest
Day one
Quads, Glutes Back Squats 5 6 2 mins
Hamstrings Straight Leg Deadlift 5 6 2 mins
Quads Leg Press 4 8 1.5 mins
Glutes, Hamstrings Lunge 4 8 (each leg) 1.5 mins
Quads Leg Extensions 3 10 1 min
Hamstrings Leg Curl 3 10 1 min
Lower Abs Scissors 3 15 1 min
Upper Abs Crunch 3 10 1 min

Day 2
Chest Barbell Bench Press 5 6 2 mins
Back Barbell Row (underhand grip) 5 6 2 mins
Shoulders Shoulder Press 5 6 2 mins
Chest Dumbell Incline Press 4 8 1.5 mins
Back Pull Up 4 8 1.5 mins
Shoulders Barbell Shrug 4 8 1.5 mins
Biceps Dumbbell Curl 3 12
*Superset*
Triceps Push Down 3 12 1 min
Abs Sit Up 4 20 1.5 min

Rest

Day four
Quads, Glutes, Hamstrings Dead Lift 4 5 2 mins
Quads Front Squat 4 5 2 mins
Quads, Glutes, Hamstrings Split Squat 3 8 1.5 mins
Hamstrings Good Morning 3 8 1.5 mins
Calves Calf Raises 3 12 1 min
Lower Abs Reverse Crunch 3 12 1 min
Upper Abs 2-Leg Raise 3 10 1 min
Obliques Side Crunch 3 15 30 sec


Day 5:
Upper
Body
Chest Floor Press 4 5 2 mins
Back Pull Down 4 5 2 mins
Shoulders Push Press 4 5 2 mins
Chest Single Arm Incline Bench 3 10 1 min
Back Single Arm Row 3 10 1 min
Shoulders Front Raise 3 10 1 min
Biceps Dumbbell Hammer Curl 3 10
*Superset*
Triceps Dumbbell Kick Back 3 10 1 min
Lower Abs Ball Roll-In 3 12 1 min
Upper Abs Elevated Crunch 3 15 1 min
Abs Double Crunch 3 10 1 min

Then two days of rest

[Labado21]

The one I am referring to is on the MarkedNutrition website and is in the section called training. I was looking at the build mass one specifically. This is it. The numbers are sets then reps then rest
Day one
Quads, Glutes Back Squats 5 6 2 mins
Hamstrings Straight Leg Deadlift 5 6 2 mins
Quads Leg Press 4 8 1.5 mins
Glutes, Hamstrings Lunge 4 8 (each leg) 1.5 mins
Quads Leg Extensions 3 10 1 min
Hamstrings Leg Curl 3 10 1 min
Lower Abs Scissors 3 15 1 min
Upper Abs Crunch 3 10 1 min

Day 2
Chest Barbell Bench Press 5 6 2 mins
Back Barbell Row (underhand grip) 5 6 2 mins
Shoulders Shoulder Press 5 6 2 mins
Chest Dumbell Incline Press 4 8 1.5 mins
Back Pull Up 4 8 1.5 mins
Shoulders Barbell Shrug 4 8 1.5 mins
Biceps Dumbbell Curl 3 12
*Superset*
Triceps Push Down 3 12 1 min
Abs Sit Up 4 20 1.5 min

Rest

Day four
Quads, Glutes, Hamstrings Dead Lift 4 5 2 mins
Quads Front Squat 4 5 2 mins
Quads, Glutes, Hamstrings Split Squat 3 8 1.5 mins
Hamstrings Good Morning 3 8 1.5 mins
Calves Calf Raises 3 12 1 min
Lower Abs Reverse Crunch 3 12 1 min
Upper Abs 2-Leg Raise 3 10 1 min
Obliques Side Crunch 3 15 30 sec


Day 5:
Upper
Body
Chest Floor Press 4 5 2 mins
Back Pull Down 4 5 2 mins
Shoulders Push Press 4 5 2 mins
Chest Single Arm Incline Bench 3 10 1 min
Back Single Arm Row 3 10 1 min
Shoulders Front Raise 3 10 1 min
Biceps Dumbbell Hammer Curl 3 10
*Superset*
Triceps Dumbbell Kick Back 3 10 1 min
Lower Abs Ball Roll-In 3 12 1 min
Upper Abs Elevated Crunch 3 15 1 min
Abs Double Crunch 3 10 1 min

Then two days of rest

I'd just do westside instead of that if you are natty. That routine requires some gear.

A natty could follow that for 2-3 weeks. MAYBE 4, but it would have to be followed up by a week off

EDIT: i actualy take that back, i didnt look at it fully and didnt realize that a good part of the volume is for abs. You could prob get on that for 6-8 weeks if you wanted.

[johndouglas78]

The one I am referring to is on the MarkedNutrition website and is in the section called training. I was looking at the build mass one specifically. This is it. The numbers are sets then reps then rest
Day one
Quads, Glutes Back Squats 5 6 2 mins
Hamstrings Straight Leg Deadlift 5 6 2 mins
Quads Leg Press 4 8 1.5 mins
Glutes, Hamstrings Lunge 4 8 (each leg) 1.5 mins
Quads Leg Extensions 3 10 1 min
Hamstrings Leg Curl 3 10 1 min
Lower Abs Scissors 3 15 1 min
Upper Abs Crunch 3 10 1 min

Day 2
Chest Barbell Bench Press 5 6 2 mins
Back Barbell Row (underhand grip) 5 6 2 mins
Shoulders Shoulder Press 5 6 2 mins
Chest Dumbell Incline Press 4 8 1.5 mins
Back Pull Up 4 8 1.5 mins
Shoulders Barbell Shrug 4 8 1.5 mins
Biceps Dumbbell Curl 3 12
*Superset*
Triceps Push Down 3 12 1 min
Abs Sit Up 4 20 1.5 min

Rest

Day four
Quads, Glutes, Hamstrings Dead Lift 4 5 2 mins
Quads Front Squat 4 5 2 mins
Quads, Glutes, Hamstrings Split Squat 3 8 1.5 mins
Hamstrings Good Morning 3 8 1.5 mins
Calves Calf Raises 3 12 1 min
Lower Abs Reverse Crunch 3 12 1 min
Upper Abs 2-Leg Raise 3 10 1 min
Obliques Side Crunch 3 15 30 sec


Day 5:
Upper
Body
Chest Floor Press 4 5 2 mins
Back Pull Down 4 5 2 mins
Shoulders Push Press 4 5 2 mins
Chest Single Arm Incline Bench 3 10 1 min
Back Single Arm Row 3 10 1 min
Shoulders Front Raise 3 10 1 min
Biceps Dumbbell Hammer Curl 3 10
*Superset*
Triceps Dumbbell Kick Back 3 10 1 min
Lower Abs Ball Roll-In 3 12 1 min
Upper Abs Elevated Crunch 3 15 1 min
Abs Double Crunch 3 10 1 min

Then two days of rest

It looks very hard

[JSNeves]

Its a bit heavy on the volume, but overall a very balanced routine.

If your young and eating a lot(and not a total newb), or experianced with a high work capacity no reason this program wouldn't work.

@Labado21 I personally wouldn't want to do a program that I could carry on for more then 6-8 weeks without a break/deload. I think we are on the same page though.

[donaldblake]

Its a bit heavy on the volume, but overall a very balanced routine.

If your young and eating a lot(and not a total newb), or experianced with a high work capacity no reason this program wouldn't work.

@Labado21 I personally wouldn't want to do a program that I could carry on for more then 6-8 weeks without a break/deload. I think we are on the same page though.

Thanks guys, I think I'm gonna start it on monday. I'll let you know the results.

[gvcassel]

I recently started the Lean & ripped Marked workout as I just needed something new after years of working out. The workout is below, but the way they have written the workout doesn't make sense in terms of the "superset" portion. Does anybody know exactly what they are saying to do a super set of?

Day 1:

Back Squats 3 12 1 min
Barbell Bench Press 3 12 1 min
Straight Leg Deadlift 3 12 1 min
Barbell Row (overhand grip) 3 12 1 min
Shoulder Press 3 12 1 min
Dumbbell Curl 3 10
*Superset*
Push Down 3 10 1 min
Cycle Bike 3 50
2-Leg Raise 3 12
Plank 3 45 sec 1 min

Day 2:

Dead Lift 4 8 1.5 mins
Dumbbell Incline Press 3 10 1 min
Lunge 3 10 (each leg) 1 min
Pull Up 3 10 1 min
Lateral Raise 3 10 1 min
Dumbbell Hammer Curl 3 12
*Superset*
Dumbbell Kick Back 3 12 1 min
Cycle Mountain Climbers 3 50
Alternate Leg Raise 3 15 (each leg) 30 sec

just put in the first 2 days

[donaldblake]

I recently started the Lean & ripped Marked workout as I just needed something new after years of working out. The workout is below, but the way they have written the workout doesn't make sense in terms of the "superset" portion. Does anybody know exactly what they are saying to do a super set of?

Day 1:

Back Squats 3 12 1 min
Barbell Bench Press 3 12 1 min
Straight Leg Deadlift 3 12 1 min
Barbell Row (overhand grip) 3 12 1 min
Shoulder Press 3 12 1 min
Dumbbell Curl 3 10
*Superset*
Push Down 3 10 1 min
Cycle Bike 3 50
2-Leg Raise 3 12
Plank 3 45 sec 1 min

Day 2:

Dead Lift 4 8 1.5 mins
Dumbbell Incline Press 3 10 1 min
Lunge 3 10 (each leg) 1 min
Pull Up 3 10 1 min
Lateral Raise 3 10 1 min
Dumbbell Hammer Curl 3 12
*Superset*
Dumbbell Kick Back 3 12 1 min
Cycle Mountain Climbers 3 50
Alternate Leg Raise 3 15 (each leg) 30 sec

just put in the first 2 days

They mean superset dumbbell curl and pushdown and superset Dumbbell hammer curl and the Dumbbell kick back

Definitely let me know how the routine works out for you!

[ironrat42]

I'd just do westside instead of that if you are natty. That routine requires some gear.

A natty could follow that for 2-3 weeks. MAYBE 4, but it would have to be followed up by a week off

EDIT: i actualy take that back, i didnt look at it fully and didnt realize that a good part of the volume is for abs. You could prob get on that for 6-8 weeks if you wanted.

that routine does not require gear, looks like a decent workout routine actually, seems like a bodybuilding split with some of his own unique touches on it.

[GinjaNinja85]

It looks very hard

This x1000.

If you were lifting heavy this would kill you. Unless you wasn't natty. The rest periods are very minimal for the lifts involved ie. big compounds

If you were lifting weights well within your limits then I can see this being doable, but I'm all for quality over quantity.

[donaldblake]

This x1000.

If you were lifting heavy this would kill you. Unless you wasn't natty. The rest periods are very minimal for the lifts involved ie. big compounds

If you were lifting weights well within your limits then I can see this being doable, but I'm all for quality over quantity.

Even though you say this is way too hard I have been doing it for the past three weeks and have seen the largest results of any routine I have done. Granted I did just finally get my diet in check but the workout seems pretty solid to me!

[GinjaNinja85]

Even though you say this is way too hard I have been doing it for the past three weeks and have seen the largest results of any routine I have done. Granted I did just finally get my diet in check but the workout seems pretty solid to me!

Interesting. You should take progress pics next time.

[Dano85]

Even though you say this is way too hard I have been doing it for the past three weeks and have seen the largest results of any routine I have done. Granted I did just finally get my diet in check but the workout seems pretty solid to me!

not to take away anything from you or this program....but at 6'0 160 you are pretty skinny....so getting your diet in check and doing alot of compound work will obviously produce good results...It's hard to specifically attritbute it to this program, you very well could have made the same progress with less volume who knows....

good work though, not bringing you down just being objective! good luck with your workouts!

[donaldblake]

not to take away anything from you or this program....but at 6'0 160 you are pretty skinny....so getting your diet in check and doing alot of compound work will obviously produce good results...It's hard to specifically attritbute it to this program, you very well could have made the same progress with less volume who knows....

good work though, not bringing you down just being objective! good luck with your workouts!

Thanks for the good luck. I realize that most of the gains are probably because of how skinny I am however it still feels great to see the pounds start moving up on the scale (even though it stills seems strange to be excited about that) and just looking bigger even if in the slightest bit. I'm probably going to stick with the program until I start to see diminishing results because, well, if it ain't broke don't fix it.