Jon Bernthal’s Workout Routine

If you are here, we expect that you would have recently watched the popular Netflix series The Punisher and have been immensely inspired by Jon Bernthal’s superhero physique.

The physique that Jon Bernthal sported in The Punisher was not only big and muscular but it was immensely athletic as well. His physical conditioning was at its peak levels. This further allowed him to execute all his fight sequences with great ease and finesse.

There were a lot of things that went into Jon Bernthal’s workout routine that transformed his physique to a whole new level. If you also want to take your physique to the next level, this post is going to serve you in your best interests. It will give you plenty of information regarding how your workout program should ideally be so that you gain the most out of it.

Jon Bernthal Workout Overview

Jon Bernthal was required to look like a badass superhero in The Punisher. That was pretty obvious too as how can you expect someone to seek vengeance with an average physique. But only putting on slabs of muscle on his frame was not the objective of Jon Bernthal’s workout routine.

Jon Bernthal’s workout routine incorporated numerous exercising disciplines. From incorporating weight training workouts to going through intense MMA sessions, Jon Bernthal left no stone unturned to look the part and brought complete justice to his role.

Jon Bernthal’s role in The Punisher demanded him to be immensely athletic as well. To work on his athleticism, Jon Bernthal relied on performing some military training drills. He even used to train with military personnel who are or have been a part of the army. It provided him with the assistance that he needed to get the most out of his military workouts. His military workouts usually consisted of going through the obstacle courses and performing certain weighted drills.

If you have watched The Punisher, you would surely have been mesmerized by its action sequences. To perfect his fighting moves, Jon Bernthal incorporated boxing classes and MMA training into his training program. He used to go through his boxing/MMA sessions for 1 hour every single week. It primarily consisted of grappling and sparring along with other exercises like tire slams, skipping ropes, and battle ropes. Jon Bernthal used to increase the number of his weekly fight training sessions when he used to specifically shoot the action sequences.

Jon Bernthal Workout Schedule

Jon Bernthal trained for 5 days a week while prepping up for The Punisher. Each day of the week was dedicated to hitting certain muscle groups. Circuit training formed a crucial part of Jon Bernthal’s workout routine.

To make sure his body recovers well from the intense workout sessions, Jon Bernthal reserved his weekends to target rest and recovery.

Given below is an overview of Jon Bernthal’s workout split:-

• Monday- Chest, and Circuit
• Tuesday- Legs and Circuit
• Wednesday- Mixed Martial Arts and Cardio
• Thursday- Shoulders and Circuit
• Friday- Full Body Circuit
• Saturday- Rest
• Sunday- Rest

Jon Bernthal Workout Routine

Jon Bernthal followed a well-structured workout routine to portray the character of The Punisher. His exercise routine included performing compound as well as isolation movements. He used to hit most of the exercises with 3 sets of 8-10 repetitions. He took rest intervals of 1-minute in between the sets.

When it came to the circuit training part of Jon Bernthal’s workouts, the workout length and the rest intervals came down to around one-third of his regular workout sessions. The circuit training part comprise 3-6 exercises that were performed back to back with a higher number of repetitions. They extended till 15-20 minutes and he used to take a break of around 20-30 seconds in between the sets. It aided Bernthal in improving his endurance along with burning off excess fat from his frame which helped him to attain a lean look.

The following table will give you a detailed insight into Jon Bernthal’s workout routine that transformed his physique to look and perform like a superhero.

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• Jon Bernthal’s workout routine for The Punisher involved performing numerous supersets and bodybuilding practices.
• His exercise routine also incorporated metabolic conditioning (MetCon). It consisted of workouts that combined strength and cardio conditioning work. Metabolic Conditioning workouts required Bernthal to exert himself for a prolonged amount of time. This further helped in increasing and optimizing his body’s energy output.

Final Words

Jon Bernthal’s workout plan for The Punisher cannot be considered an easy workout plan in any sense. You would require a decent amount of training experience and physical conditioning to copy it blindly. If that is not the case, we would recommend you to make certain tweaks and modifications to his workout program to suit your training experience.

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If you follow it with consistency, you would surely see great improvements in your physical conditioning and athletic performance. It will also provide an aesthetic appeal to your physique.