Jon Bernthal's Workout Routine, Supplements & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Jon Bernthal is one of the latest big Marvel superhero actors, and anytime these men and women make the big screen, I have clients ask me how they got so ripped.

Now, having a Hollywood studio pay for fitness coaches, dietitians, and chefs makes it easier, but I've proven on many occasions that the average person can do the same.

Let's get right into the type of workout routine and diet plan the Punisher had to endure.

Jon's Stats

  • Born: September 20, 1976
  • Height: 5'11"
  • Weight: 175 lbs

As you can see, Jon Bernthal is in the average height range, and his weight doesn't seem particularly high.

But considering that most of it is pure muscle, these stats become a lot more impressive.

Jon Bernthal's Workout Routine

person doing dumbbell exercises

There are a few YouTube videos of Jon Bernthal's training regime, and we've managed to gather enough information about his bodybuilding weight practices for this 5-day workout routine.

Monday: Upper Body

man in a overhead tricep extension position

The strength work here is for your shoulders, chest, and arms.

  • Bench press (3 sets of 8 to 10 reps)
  • Overhead triceps extension (3 sets of 8 to 10 reps)
  • Incline bench press (3 sets of 8 to 10 reps)
  • Wide-grip pull-ups (3 sets of 8 to 10 reps)
  • Seated rows (3 sets of 8 to 10 reps)

Tuesday: Lower Body

man doing calf raises

Here you're moving onto the leg training portion of the Jon Bernthal workout routine.

  • Squats (3 sets of 8 to 10 reps)
  • Calf raises (3 sets of 8 to 10 reps)
  • Leg press (3 sets of 8 to 10 reps)
  • Leg curls (3 sets of 8 to 10 reps)

Wednesday: Cardio and Martial Arts

man boxing with a coach

You pick your favorite cardio options to fill 60 to 90 minutes, and here's an example.

  • 20-minute jog workout
  • 20-minute stationary bike
  • 20-minute elliptical
  • 60-minute boxing or Jiu-Jitsu workouts

The Jon Bernthal workout routine would include more boxing and martial art work when he was preparing for filming sessions.

Thursday: Full Body

man in a lat pulldown position

Day 4 is all about targeting multiple muscle groups for the entire body.

  • Military press (3 sets of 8 to 10 reps)
  • Close-grip pull-ups (3 sets of 8 to 10 reps)
  • Deadlifts (3 sets of 8 to 10 reps)
  • Lat pulldowns (3 sets of 8 to 10 reps)
  • Front raises (3 sets of 8 to 10 reps)

Friday: Full Body

shirtless man in a pike push up position

Day 5 of the Jon Bernthal workout routine is another tough training day that you'll need to include to look like Frank Castle, aka The Punisher.

  • Pike push up (3 sets of 8 to 10 reps)
  • Barbell shrugs (3 sets of 8 to 10 reps)
  • Arnold press (3 sets of 8 to 10 reps)
  • Preacher curls (3 sets of 8 to 10 reps)
  • Hamstring curls (3 sets of 8 to 10 reps)

Overall, it will feel like punishment to train like Jon (pun fully intended).

Jon Bernthal's Workout Principles

Jon Bernthal follows a rigorous workout regimen. His principles include:

  • Consistency: Bernthal emphasizes regular training, often working out daily.
  • Intensity: He pushes himself to the limits, ensuring high-intensity workouts.
  • Variety: His routine includes a mix of boxing, weightlifting, and cardio, preventing monotony and overtraining specific muscles.
  • Functional Fitness: He focuses on exercises that improve real-world strength and agility, not just aesthetics.
  • Discipline: Bernthal maintains strict discipline in both workouts and diet, understanding the importance of nutrition in fitness.
  • Rest and Recovery: He acknowledges the importance of rest days for muscle recovery and overall health.

Jon Bernthal's Diet Plan

tape measure and weighing scale on the floor

Jon Bernthal has hinted at his workout routine and diet in a few interviews, including one with Men's Journal, but we couldn't get an exact meal plan.

What he does seem to follow is a combination of the Paleo and Mediterranean diets with some intermittent fasting thrown in. 

It's unlikely that he excessively increased his calorie intake, even with the above workout plan. The reason is that The Punisher isn't a massive Hulk-like bodybuilder, rather a lean and mean fighter.

Adopting a high-protein diet plan with plenty of healthy vegetables and moderately increased calories is what you'll need to look and train like the Frank Castle character.

What Supplements Does He Take?

medicine pills on the table

To look like the Punisher, Jon Bernthal relied on a few supplements. At the same time, Jon Bernthal's workout routine is highly concentrated on making him look like a badass antihero.

1. Whey Protein

Getting all your protein needs for your workout from chicken breast and eggs can be a bit of a challenge. That's why Jon would take multiple whey protein shakes a day to keep muscle protein synthesis going.

2. Pre-Workout

Getting through the Punisher workout is going to be tough, and even a small performance boost each day can help. Pre-workouts fill that need by improving your strength and endurance to fight through fatigue and train like the Punisher.

3. Fat Burner

If you've watched a Punisher training video, you'll notice that there's not a spare gram of fat on his body. Fat burners can help, especially during bulking workout phases.


What Kind of Fighting Style Does the Punisher Use?

The Punisher uses a fighting style that combines martial arts like Muay Thai, Karate, Krav Maga, wrestling, boxing, Judo, and Aikido. The actor Jon Bernthal who plays The Punisher, spent a lot of time learning these different techniques for fight scenes.

How Much Does Jon Bernthal Weigh?

Jon Bernthal weighs about 175 lbs. His weight fluctuates depending on his workout regime for roles like the Punisher and other TV shows.

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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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