The routine · 11 steps · 1 min read

Mark Wahlberg’s daily routine

The schedule he posted in an Instagram story in September 2018, as reprinted by the BBC and others. Even at the time some questioned whether it added up, so treat it as his stated plan.

Training Sleep Recovery Habits

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2:30amWake
7:30pmBed

The day ring

11 of 11 steps have a stated clock time. Tap a dot to jump to it.

SleepMindNutritionTrainingHabitsRecovery

At a glance

11 steps

Workouts2
Recoverycryo chamber

Independent summary — Mark Wahlberg hasn’t endorsed this page. Some links may be affiliate links.

The day, step by step

Early morning

2:30
Sleep
Wake up
¹
2:45
Mind
Prayer time
¹
3:15
Nutrition
Breakfast
¹
3:40
Training
Workout (about 95 min)
¹

Morning

5:30
Nutrition
Post-workout meal, then shower
²
7:30
Habits
Golf
²
9:30
Recovery
Cryo chamber recovery
¹

Day

11:00
Habits
Family time, meetings, calls; school pick-up at 3
Snacks through the day.
²

Afternoon

4:00 pm
Training
Workout #2
²

Evening

5:30 pm
Habits
Dinner and family time
²
7:30 pm
Sleep
Bed
¹

His posted schedule lists no gear; we haven’t invented any.

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The core, in 3 steps

SleepPick a bedtime that lets you train before your day starts.
TrainingOne short workout before work.
HabitsBlock family time in the calendar like a meeting.

Every step, in one list

When	Step	Source
2:30	Wake up Sleep	¹
2:45	Prayer time Mind	¹
3:15	Breakfast Nutrition	¹
3:40	Workout (about 95 min) Training	¹
5:30	Post-workout meal, then shower Nutrition	²
7:30	Golf Habits	²
9:30	Cryo chamber recovery Recovery	¹
11:00	Family time, meetings, calls; school pick-up at 3 Habits	²
4:00 pm	Workout #2 Training	²
5:30 pm	Dinner and family time Habits	²
7:30 pm	Bed Sleep	¹