Here's Jon Bernthal's workout and training routine for his role as The Punisher! Jon Bernthal trained hard for his leading role in the Netflix show The Punisher! Jon Bernthal didn't just train himself physically but also mentally training to really get into the mindset for his role as Frank Castle! In this video, I'm going to break down everything you need to know about Jon Bernthal's workout routine for The Punisher and I'll also give you everything you need to work out just like Jon himself! Enjoy this full program based off of Jon Bernthal's training in the gym and leave any questions you might have down in the comments!
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Day 1- (Push)
Bench Press 5x5 (Look up "5x5 starting strength")
Incline Chest Press 4x12
+
Bulgarian Split Squats 4x12/side
As Many Rounds As Possible in 20 minutes-
Barbell Front Squats x12
DB Snatches x8/side
Jump Squats x10
Push-Ups x10
Day 2- (Pull)
Deadlifts 5x3
Dumbbell RDL 4x15
+
Lat Pull Downs 4x12
As Many Rounds As Possible in 20 minutes-
Heavy KB Swings x8
Pull-Ups 5-10
Double KB Cleans x10
Gorilla KB Rows x16 total
Day 3- (Push)
Back Squats 5x5
DB Split Squats 4x12/side
+
DB Bench Press 4x15
As Many Rounds As Possible in 20 minutes-
DB Squat Thrusters x12
KB Swings x20
Box Jumps x5
Day 4- (Pull)
Trap Bar Deadlifts 5x3
Barbell Hip Thrusts 4x8
+
Pull-Ups 4x5-12
As Many Rounds As Possible in 20 minutes-
Heavy KB Swings x8
Renegade Rows x16 total
Wall Balls x15
Rowing Machine x10 Calories
