Mark Wahlberg, 54, Reveals 4AM Workout for Building Legs and Core
Mark Wahlberg has launched a new YouTube series called the 4am Club Challenge. He invites well-known creators to join him for intense early morning training sessions.
The opening episode features creator Brent Rivera. The pair completed a 13-move circuit focused on legs and core. Filmogaz.com shared the footage titled “Mark Wahlberg, 54, Reveals 4AM Workout for Building Legs and Core” showing the full session.
Episode highlights
Before the workout began, Wahlberg put Rivera into a three-minute ice bath. The cold plunge preceded the circuit and set the tone for the session.
Wahlberg, 54, emphasized that the early start is routine for him. He trains five days a week, and he said Thursday is one of his tougher days because it is leg day.
Why the early hours?
Wahlberg described the pre-dawn routine as a way to complete work before daily obligations. He aims to finish his training before work and before his children wake.
The routine
The 13-move circuit emphasized lower-body and core strength. It mixed machine work, free weights, and bodyweight movements.
- Assault bike sprint — a max-effort push until the display reads 10 kcal.
- Hip thrusts to target the glutes and hip extension.
- Back squats for compound leg strength.
- Bulgarian split squats to challenge single-leg stability.
- TRX sissy squats using suspension straps for added control.
- Leg extensions to isolate the quads.
- Hamstring curls on machines to work posterior chains.
- Lying hamstring curl variation for added range and contraction.
- Seated calf raises for lower-leg conditioning.
- Pendulum squats on the machine for controlled depth and tempo.
- Back extensions to strengthen the posterior chain and lower back.
- Ab coaster and crunch variations to hit the core directly.
- Bicep curls appeared as an upper-body element within the session.
The format blended high intensity with technical movements. Wahlberg framed the workout as competitive and instructive.
Where to watch
The 4am Club Challenge is available on Wahlberg’s YouTube channel. Filmogaz.com covered the premiere and posted highlights from the first episode.
