mark
wahlberg
bed at 7, up around 3: prayer, cold plunge, one workout. The old two-a-days are over.
from his recent interviews. He has said the famous 2:30 am, two-workout schedule was “too much” and he wasn’t getting results; he now trains once a day, five days a week. He sits on F45’s board.
- wake~3:00 am
- bed~7:00 pm
- sleep8 h (his need)
- training1×/day, 5 days
what mark uses.
protocol as of sep 2025
supplements3
what mark eats.
- wake-up~3 amtriple espresso
plus water with a zinc tablet and his vitamins.
3·’24 - breakfastmorningfive eggs + pork chop
wild smoked salmon, greek yogurt, berries and a green juice.
3·’24 - through the daymid-morning onchicken, fish, crab
chicken, fruit, broccoli and nuts; later salmon sashimi and crab salad.
3·’24 - dinnereveningsteak or white fish
with a vegetable; he’s in bed by about 7.
3·’241·’25
- protein at every meal3·’24
mark’s day.
- ~3:00Wake
his routine starts around 3 am, even when he travels.
sleep - FirstPrayer
he starts every day with his prayer routine.
focus - Wake-upapprox.
- After prayerCold plunge
he jumps in cold water before training.
cold & heat
- 45–60 minOne workout
one session a day, five days a week (three on, a rest day, two on, a rest day, per his 2024 interview). He ships a portable gym ahead when filming away.
fitness - BreakfastHigh-protein breakfast
five eggs, a pork chop, wild smoked salmon, Greek yogurt, berries and a green juice.
nutrition
- Through the dayapprox.Protein at every meal
chicken, fruit, broccoli and nuts mid-morning; salmon sashimi and crab salad early afternoon; steak or white fish with a vegetable for dinner.
nutrition
- ~7:00 pmBed
in bed by about 7 pm (6:30 when he’s on East Coast time).
sleep
the best protocols,
in your inbox.
one real protocol a week, sourced from the people we track. free, no spam.
done. check your inbox.
free. unsubscribe anytime. privacy
more routines.
lebron james
bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.
see the habits
andrew huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
see the habitsSources (7)
- Good Morning America — Mark Wahlberg talks 3 a.m. workouts (Sep 25, 2025)
- UNILAD — Mark Wahlberg explains why he no longer follows his viral schedule (interview, Jan 24, 2025)
- Men’s Health — Mark Wahlberg shares his diet and exercise routine (Mar 15, 2024)
- BBC News — Mark Wahlberg reveals gruelling daily regimen (2018)
- Business Wire — F45 names Mark Wahlberg Chief Brand Officer (Mar 30, 2023)
- MUNICIPAL — About us
- Performance Inspired Nutrition — The supplements Mark Wahlberg uses (brand blog)
Last checked 18 Oct 2026.
Photo: David Shankbone, CC BY 3.0, via Wikimedia Commons (cropped, resized). All image credits.
