Punisher Workout Routine - Train Like Jon Bernthal As Marvel's Punisher

Punisher Workout Routine - Train Like Jon Bernthal As Marvel's Punisher


Not sure about you, but Punisher is easily one of our favorite heroes.

Let’s go over some Jon Bernthal stats to get started with this.

Jon Bernthal Stats

  • Height: 5’11
  • Weight: (approximate) 170 lbs.
  • Age: 40 yrs.

Alright, so he’s right in the average height range. We can dig it because we see a ton of monsters like Dwayne Johnson, Jason Momoa (Aquaman), and Chris Hemsworth (Thor, duh!) on one side of things, and then also a lot of shorties like myself, Zac Efron, Tom Holland (Spider-Man), and Kit Harington (Jon Snow)! So, he’s a nice happy middle-ground for you average height fellows.

Jon Bernthal Diet and Nutrition Research
Here’s what we immediately learn about Jon Bernthal’s diet, which helps us a lot in the customization of our own:

He just makes sure he focuses on healthy eating most of the time and includes some time in the gym each week. It’s nothing extreme, just a plain-old healthy lifestyle. You can bet things like chicken breast and other lean proteins are dietary staples for Bernthal, while whole grains, green veggies, fruits and healthy fats keep him fueled-up for his filming sessions.

Jon Bernthal Workout Routine Research
Right off the bat we have a huge quote that’ll shape our entire routine for Bernthal’s Punisher workout, and it comes from Men’s Journal:

How is your training regime for Frank Castle now? I know you’ve always been pretty disciplined about it.

It’s pretty all-encompassing, man. I’m on it pretty hard. If you’re playing a character like Frank Castle, it may not necessarily be all about aesthetics, but he needs to look a certain way. For me the training is more about being able to hang when it comes to doing the fight or combat scenes. I think it is important to be able to keep up with the character in a lot of ways. I wanted to learn as much as I can.

But, as soon as it sounds like Bernthal is doing strictly fighting and combat styled training, he continue with the interview by stating:

Usually we’ll start with a little strength work, whether it is taking on squats or the bench press, doing five sets of three at the maximum weight. There’s a lot of supersetting, and bodybuilding weight practices. Then we work on a lot of MetCon [metabolic conditioning], doing as many rounds as we can, trying to get each movement just right. It will usually be about five or six full-body moves, like pull-ups or cleans. We’ll do that for somewhere around 20 minutes or so. Then in the afternoon we’ll do boxing or jiu jitsu workouts between scenes. I always want to box, but they really try to keep me working my whole body as much as possible. On top of that, learning the fights for the show or weapons training is almost a whole other workout on top of that. So it probably works out to three separate big, different workouts a day. It’s pretty gnarly.

The Jon Bernthal Workout Routine

Punisher Workout Routine

Training Volume: 4-5 Days

This is really a 5 day routine, but can be broken down and utilized as four if that’s all you can make time for. The day to cut would be day three, but, obviously, the more days and time you put into it, the better results you’ll get.

Day One: Bench Press

Warm Up:

  • 10 Minute Jog


  • Bench Press 5×10
  • Close Grip Bench Press 3×10
  • Incline Press 3×10
  • Overhead Tricep Extension 3×10

Circuit: 3 Rounds

  • 1 Minute Heavy Bag
  • 25 Double-Unders (Sub 3 Jump Ropes)
  • 25 Push Ups

Day Two: Squats

Warm Up: 

  • 10 minute jog


  • Back Squat 5×10,8,5,5,3
  • Calf Raises 3×15
  • Leg Press 3×10
  • Hamstring Curls 3×10


  • 60 Second Heavy Bag
  • 50 Box Jumps
  • 40 Sit Ups
  • 30 Front Squats
  • 20 Burpees
  • 10 Pull Ups

Day Three: Cardio and Bodyweight

Cardio Options:

  • 3 Mile Run
  • 10 Mike Bike
  • 60 minute steady Elliptical

Body weight Movements:

  • 3×10 Pull Ups
  • 3×15 Dips
  • 3×25 Push Ups

Day Four: Military Press

Warm Up: 

  • 10 minute jog


  • Military Press 5×10
  • Dumbbell Shrugs 3×10
  • Arnold Press 3×10
  • Shoulder Front Raises 3×10

Circuit: 4 Rounds

  • 400m sprint
  • 15 Clean and Presses
  • 2 minute Heavy Bag
  • 10 Wall Balls

Day Five: Deadlift

Warm Up: 

  • 10 minute jog


  • Deadlift 5×10,8,5,3,1
  • Preacher Curls 3×10
  • Lateral Pull Downs 3×10
  • Dumbbell Rows 3×10


  • 12 minute Tabata (20 second on a movement, 10 second break, and onto the next)
  • Light Deadlift
  • Box Jump (or Step Up)
  • Pike Push Up (or Pull Ups)

Lock and load with the movie inspired symbol CASTLE long sleeve performance shirt.

Credits to: SuperheroJacked