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.

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 bodybuilding that gave Wahlberg the physique he’s still known for 30 years later.

You can find the full program at

Photo by: Sean Hyson

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