From the Screen to the Gym: How to Train Like Jon Bernthal for The Punisher
Hey, everyone!
When Jon Bernthal took on the role of Frank Castle in The Punisher, he did more than just get into shape; he became the character. His preparation went beyond a simple workout plan, blending method acting with a brutal, military-style conditioning routine.
It wasn't about looking good; it was about authenticity and carrying the physical and mental weight of the character.
This is a look at how he did it and how you can apply some of that same intensity to your own fitness journey.
A Mindset Forged in Pain
Bernthal's approach was all about internalizing Frank Castle's burden. He famously walked the Brooklyn Bridge at night with a weighted backpack to feel the physical and mental load the character carried.
This dedication extended into his daily life, where he trained up to three times a day, even between filming scenes.
His commitment was so intense that he reportedly broke his hand during the infamous prison fight in Daredevil and kept going. This is a level of focus that goes beyond typical celebrity fitness and into a true transformation.
Three Workouts a Day? Yes, Seriously.
Bernthal's schedule was a full-time job. Here's a breakdown of what a typical day looked like:
* Early Morning: Strength and conditioning
* Midday: Combat training (boxing and Jiu-Jitsu)
* Evening: Fight choreography or weapons training
This wasn't a standard "get ripped quick" plan. It was a holistic routine designed for performance, resilience, and pure grit.
Morning: Hybrid Strength and Metabolic Conditioning
His first workout combined heavy lifting, supersets for muscle growth, and a high-intensity finisher. The goal was to build raw strength and cardiovascular endurance simultaneously.
* Strength Foundation (5 sets of 3 reps):
* Barbell Squat
* Deadlift
* Bench Press
* Bodybuilding Supersets (3 sets of 10–12 reps):
* Incline Bench Press and Pull-Ups
* Seated Rows and Overhead Triceps Extensions
* Dumbbell Shrugs and Arnold Presses
* Metabolic Finisher (20-minute AMRAP - As Many Rounds As Possible):
* Pull-Ups
* Kettlebell Swings
* Med Ball Slams
* Power Cleans
* Burpees or Box Jumps
This combination kept his heart rate elevated while building a powerful, functional physique.
Afternoon: Combat Training
Between scenes, Bernthal would switch gears to refine his striking and grappling skills. While he’s been a boxer since childhood, he also focused on Brazilian Jiu-Jitsu to prepare for the role's diverse fight scenes.
He told Men's Journal that it was "not about looking tough," but about "being able to hang when the scene gets real."
Evening: Weapons & Stunt Work
His evenings were dedicated to military-style weapons training and stunt choreography. For Bernthal, this was non-negotiable and served as a tribute to real-life service members. This fourth-workout-of-the-day mentality shows his dedication to doing the role justice.
The Punisher Diet: Fuel, Not Comfort
Bernthal's diet was as disciplined as his training. It was about fueling his body, not indulging in comfort. There were no gourmet meals or cheat days—just simple, repetitive, and functional food.
* Daily Focus:
* Lean proteins (chicken, beef, fish)
* Complex carbs (brown rice, sweet potatoes)
* Healthy fats (nuts, olive oil)
* Lots of vegetables and moderate fruit
He ate to support his demanding schedule and physical output, which aligns perfectly with a serious fitness journey.
Can You Train Like This?
Yes, but with a serious commitment. This isn't a casual routine, but it is scalable. You could start with a four-day split, adjust the circuits, or substitute MMA with cardio until you build up your stamina.
Bernthal's journey shows that to achieve a truly transformative result, you need to commit physically and emotionally. It's about training with a purpose, embracing the struggle, and building a kind of strength that goes far beyond just lifting weights.
If you're ready to chase more than just a physique—if you want to build strength with a purpose—maybe it's time you trained like the Punisher.
Follow Us For More! Mamadofitness.com