Mark Wahlberg Program

You don’t want to look “fit.” You want to look big.

• Thick chest.
• Heavy delts.
• Arms that stretch sleeves.
• A back that adds width to your entire frame.

The kind of size that makes you look powerful.

Inspired by the mass driven physique seen in Pain & Gain, where Mark Wahlberg pushed his bodyweight over 200 lbs to build a dense, screen dominating frame.

This program is built for one purpose: Maximum muscle gain.

This is not a “stay lean” program.

If you want abs year-round, this isn’t it. If you want to build real size, then refine it, this is exactly how you do it.

We use a structured system: Lean Bulk → Controlled Cut

✔ You build first. Then you reveal it.

✖ No dirty bulk.
✖ No crash dieting.
✖ No guesswork.

Build

• A thicker, heavier chest
• Dense, rounded shoulders
• Bigger arms
• A wide, powerful back
• Strong, muscular legs
• Noticeable overall scale weight increase

This is a size first physique.

✖ Not flat.
✖ Not small.
✖ Not “Instagram lean.”

How

1. Strength Driven Hypertrophy

Compounds in the 6-8 rep range
Isolation in the 8-12 rep range

Heavy mechanical tension builds dense muscle. If your lifts go up, your size goes up.

✖ No fluff volume.
✖ No endless exercises.

Just progressive overload done properly.

2. Structured Nutrition for Growth

✔ High protein intake
✔ Performance supporting carbohydrates
✔ Adequate fats for hormone health

You eat to grow. Calories are aligned with your phase:

• Recomp (if needed)
• Lean Bulk
• Mini Cut
• Full Cut

✖ No extreme dieting. No reckless bulking.

3. Gym & Home Options Included

Gym variation (barbells, machines, cables)

AND

Home version (dumbbells + bodyweight progression)

No excuses. You can grow anywhere.

Split

• Pull
• Push
• Legs

✔ Structured for progression. Balanced for recovery. Built for size.

• Heavy compounds.
• Loaded bodyweight movements.
• Targeted hypertrophy work.

This is for you if:

✔️ You feel undersized
✔️ You’re “skinny fat” and want to build real muscle
✔️ You’ve plateaued doing random workouts
✔️ You want a clear bulk → cut structure
✔️ You want to look powerful, not just lean

This is NOT for you if:

❌ You want abs in 4 weeks
❌ You don’t want to increase bodyweight
❌ You avoid heavy lifting
❌ You’re afraid of eating in a surplus

DIFFERENCE

Most programs chase fatigue. This program chases progression. Most people diet too soon. This program builds first. Most lifters stay small because they never commit to growth. This program produces it.

Results

A powerful, dense, visibly muscular physique.

✔ You look bigg in and out of clothes.
✔ You feel stronger under the bar.

Built through:

• Progressive overload
• Structured calorie phases
• Consistent execution

✖ No gimmicks. No nonsense.

Get the Mark Wahlberg Program now.

By Will Cozens
Founder of www.willcozens.com
YouTube creator with 95,000+ subscribers
150M+ views analysing real vs fake Hollywood physiques

"I've spent years analysing celebrity body transformations, and the Pain & Gain Mark Wahlberg physique stands out because it prioritises size, density, and real strength over staying ultra- ean year-round. It’s thick, powerful, and visibly muscular, the kind of build that fills out a frame and dominates on screen. It’s achievable if you commit to progressive overload, eat in a structured surplus, and execute consistently over time".

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