Jon Bernthal’s Punisher Workout (We Love It)

This might be Hollywood’s best training routine 

Hollywood is known for "amazing" transformations.  Some of these are good, and many suck. When we saw headlines for Jon Bernthal's workout routine for The Punisher, which consisted of "3 Workouts A Day", our initial reaction was, "That's nonsense, no one works out 3 days a week! Well, The Punisher does and when we dug into it, much to our surprise, we actually liked it. A lot. This might be the best workout routine we've seen come out of Hollywood for those looking for strength, mass, and athleticism…exactly what it takes to become a brutal force.

The Punisher Workouts 3 Times A Day!

We first want to address some of the headlines that suggest Berenthal works out 3 times a day, as normal people do not have time for this. This isn't exactly what Bernthal does as his 3 workouts consist of;

• Workout 1: Strength and Conditioning
• Workout 2: Combat/Metcon (think grappling, boxing, jiu-jitsu, etc.)
• Workout 3: Weapons & Stunt Work

He also reportedly uses midnight ruck sessions across the Brooklyn Bridge. It's awesome to see that he has been harnessing this amazing conditioning workout.

But as you can see, he only did strength training once a day. If you're able to throw in combat-style training, that's definitely a plus. However, we're going to concentrate on his strength and conditioning as well as his rucking.

The Punisher's Strength Training Routine 

As with most Hollywood workouts, getting the specifics can be a bit of a guess. However, we do know the general concept from Instagram posts and various other publications. 

Bernthal's strength sessions consisted of 3 components.

1. Heavy Compound Movements (5 X 3) - His sessions start with heavy (and we mean actually heavy) lifts. He used a 5 X 3 rep scheme for his primary compound movements.

• Bench Press
• Deadlift
• Shoulder Press
• Squats

This is what first caught our attention, as you don't often see real heavy training (>85% 1RM) in many Hollywood workouts.

2. Superset Accessory And Hypertrophy Work - After he finished his primary movements, he moved on to training with supersets for accessory and hypertrophy work. This provides several benefits.

• Provided hypertrophy training
• Allowed more work volume in less time
• Provided a component of anabolic conditioning

We really like this to keep the intensity up while allowing plenty of training to build muscle mass, and studies support its use.¹

However, we’re also going to utilize some trisets in this workout program for smaller isolations.

3. Metcon/AMRAP - The Punisher actor would then end his sessions with some sort of Metcon or AMRAP workout. These gave him an intense conditioning finisher while still getting in work. 

Keep in mind, he would then go on to train in combat and endurance conditioning later so these should be kept intense with decent weight.

Berenthal Trained 5 Days A Week 

Bernthal's workout routine consists of 5 training days a week. 

• Session 1: Chest & Triceps
• Session 2: Legs (squat focused)
• Session 3: Bodyweight & Conditioning
• Session 4: Shoulders & Back
• Session 5: Deadlifts & Back & Biceps

According to sources, he trains 5 days in a row and then takes the weekend off. 

We can't confirm that, but we would recommend you take a day off between the 5 sessions. In fact,  we would make some slight variations in the ordering so it would look like this.

• Session 1: Legs (squat focused) 
• Session 2: Shoulders & Back 
• Session 3: Rest/ Recovery
• Session 4: Bodyweight & Conditioning
• Session 5: Deadlifts & Back & Biceps
• Session 6: Chest & Triceps
• Session 7: Rest/Recovery

This schedule makes better use of recovery days while also minimizing interference with training days.

The Punisher Used Rucking For Conditioning & Mental Fortitude

We love rucking and believe it's one of the best forms of conditioning there is. Coming from the military world, it simply consists of wearing a weighted backpack and going on a long walk.

• Can increase heart rate significantly 
• Great conditioning for your core and back
• Still low-impact

A study on military cadets found that using an approx 50lb ruck on a 6-mile ruck resulted in an extra 400-450 calories (922cals vs. 1,341cals) as well as increased heart rate.²

Berenthal specifically mentions he used a 60-pound pack for his rucks.

"A lot of it just means, for me, really having the discipline to adhere to a certain lifestyle, which means the first few weeks, putting on a 60-pound backpack and walking over the Brooklyn Bridge all night long until the sun came up."

You don't need to walk "until the sun comes up", but most rucks tend to be longer in duration, with an average being around 60 mins. However, you can start shorter than this as you build up your body.

Keep in mind, you can possibly use too much load and go too far, which can cause issues with your feet. So while it is low-impact, it can still place significant amounts of force on your joints and bones, so build up a base when you first start.

Punisher Workout Program (Inspired By)

Here is a Punisher-inspired workout program that utilizes the same principles as Bernthal’s training – it’s a hell of a program.

Keep in mind that the labels for the days are the focus. Some days will train other body parts not listed. 

Session 1: Legs (squat focused) 

• Squats: 5 X 3-5
• Romanian Deadlift + Split Squat (DB or Barbell): 3X6-8
• Leg Press + GHD Hamstring Curls* + Calf Raise: 3X10-15

MetCon/Conditioning

• Air Assault/Cycling Intervals 30/:30 for 10:00

*Or Seated Hamstring Curls. If the gym is too busy, do leg presses with close foot placement, wide and high placement, then calf extensions on the leg press or standing.

Session 2: Shoulders & Back 

• Push Press: 5 X 3-5
• Dips + Snatch Grip Rack Pull (at knees): 3X6-8
• Seated Dumbbell Press + Close Underhand Grip Lat Pulldown + Reverse Fly: 3X8-10

MetCon/Conditioning

• AMRAP (10-15 Minutes): Use appropriate kettlebell & dumbbell size
• (10) Single Arm Kettlebell Swings
• (10) Single Dumbbell Snatch
• (5-10) 2-Hand Single Kettlebell Clean To Squat
• (10) Dumbbell Renegade Row

Session 3: Rest / Recovery

Session 4: Conditioning & Core

This will allow some flexibility as far as rounds and exercises, depending on your fitness level. You can also feel free to make some alterations to fit your needs or preferences. The primary goal is improving overall conditioning. 

1. Sprints Interval: 20/:40 X 5-10

2. Pick 1 or 2 workouts depending on your needs.

A. AMRAP 10-20min

• Dips 3-5
• Chin-Ups 3-5
• Pushups 10-15
• Body Squats 20

B. Metcon X 5 (For Time)*

• Sled Push
• Sled Pull

*Depends on your set-up and how much room you have.

C. 3-5 X Circuit Training*

• Push-Ups X RPE9
• Chin-Ups X RPE9
• Cable V-Bar Press X 6-12

Then

• Rope Face Pull X 6-12
• Rope Hammer Curl X 6-12
• Triceps Pushdown X 6-12

*Perform 3-5 circuits of the first 3 exercises immediately followed by 3-5 of the second 3 exercises

**You can use dumbbell alternatives for exercises if you need.

C. Core

• Barbell Rollout: 3 Sets
• Reverse Incline Crunch: 2-3X6-15
• Pallof Press Or Cable Woodchopper: 2X6-12/side

Session 5: Deadlifts & Back & Biceps

• Deadlift: 5 X 3-5
• Bentover Row + Barbell Front Shrugs: 3X6-8
• Wide Grip Lat Pulldowns + Seated Single Arm Cable Row + EZ-Bar Curl: 3X8-10

MetCon/Conditioning

• Trap Bar Deadlift + Carry:* 5 sets 5X10-15m (work up to a maximal load)

*Perform 5 trap bar deadlifts, then immediately carry it 10-15m. Work up to max weight. Use dumbbells if you need to.

Session 6: Chest & Triceps

• Bench Press: 5 X 3-5
• Incline Dumbbell Press + Arnold Press: 3X6-10
• Cable Fly + Cable Lateral Raise + Triceps Pushdown: 3XRPE8-9

MetCon/Conditioning

• 3-5 Rounds: (10) Dual Kettle Bell Swings + (20) Kettlebell Around The World + (10) Gorilla Walk + (10-20) Gorilla Rows 

*Perform pushups to near failure, followed by tri pushdowns and flies in the 8-12 rep range

Session 7: Rest / Recovery

Running The Punisher's Program

Here's how to run this program.

Primary Movements 5X3-5

Run 4-week blocks using ramp-up sets.

• Week 1 - 5X5
• Week 2 - 5X4
• Week 3 - 5X3
• Week 4 - 3X10

For weeks 1-3, work up to a heavy set on your 4th set at about an 8-9 RPE. You then take off 10-20% and perform one back-off set to 2-3RIR (Reps In Reserve)

For example, here's what week 1 might look like for the bench press.

• Set 1: 185lbs X 5
• Set 2: 195lbs X 5
• Set 3: 205lbs X 5
• Set 4: 210lbs X 5
• Set 5: 170-190lbs X RPE8-9

In the 4th week, use about 50% of your top set for all sets. You could also do some variations if you wanted:

• Back Squat → Front Squat
• Push Press → Military Press
• Deadlift → Block Pull
• Bench Press →  Decline Bench Press

Supersets & Trisets

For your supersets and trisets, use your rest interval between each exercise so you’re doing one continuous long set.

• Supersets: 45-60s
• Trisets: 20-30s

For example, on Dips + Snatch Grip Rack Pull;

• Dips
  • 45s rest
• SG Rack Pull
  • 45s rest
• Dips
  • 45s rest
• Repeat

Keep your rest in between the superset and triset for about a minute, or however long you need to set the equipment up, i.e., stay in the zone.

Use a good weight that keeps you in the rep range at an RPE of 7- 8. On your last set, you can push a little harder to RPE9.

Rucking

We definitely recommend rucking, but prescribing a specific workout can vary depending on the person, their fitness levels, and goals.

If you’re relatively new to this style of training, training, start slow. The added weight can cause stress over long walks if you start too intensely.

When you first begin, you don't need a lot of weight – you can just put some water bottles or some heavy books in a backpack for 30-minute daily walks and then build from there.

Further, we also suggest at least one long run a week (60min+).  This isn't just for fitness, but for mental fortitude as well.

Final Say: Is The Punisher’s Workout Legit? 

Absolutely. This is definitely one of our favorite workouts to come out of Hollywood. One of the biggest issues in many people’s training programs is that it’s missing a training variable: strength, hypertrophy, or conditioning. The Punisher's workout tackles this beautifully. 

References

1. Weakley, J.J.S., Till, K., Read, D.B. et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol 117, 1877–1889 (2017). https://doi.org/10.1007/s00421-017-3680-3
2. Walsh DJ, Palevo G, Polascik M, Slaton J. Physiological Differences of US Army Cadets during a Loaded and Unloaded 6-Mile Ruck March. Journal of Exercise Physiology Online. 2020;23(1):79-86. https://www.researchgate.net/publication/338911166_Physiological_Differences_of_US_Army_Cadets_during_a_Loaded_and_Unloaded_6-Mile_Ruck_March