Jon Bernthal Workout Routine and Diet Plan

Jon Bernthal was born and raised in Washington DC. His troublemaking nature was always evident. Despite enrolling at Skidmore College, Bernthal dropped out, and an acting teacher advised him to join Moscow Art Theatre. The advice yielded positive results since Bernthal was discovered by the Russians. His first stage experience occurred in New York after he received his graduate-level certificate. In addition, he was cast in small television roles. After moving to LA in 2006, Bernthal established himself for the first time as the main character in The Walking Dead in 2011. The Punisher found Bernthal starring in the title role, and the actor has earned praise for his portrayal. Among Bernthal’s films, the Wolf of Wall Street and The Accountant have also appeared. As a spokesperson for the Animal Farm Foundation which rescues pit bulls, as well as running a charity called Drops Fill Buckets. He runs a charity called Drops Fill Buckets with his brother. In addition to his marital status, Bernthal has three children. The number of followers on his Instagram account alone is in the millions. Bernthal weighs about 180 pounds and stands 5 feet 11 inches tall.

Jon Bernthal

The following article discusses everything there is to know about Jon Bernthal and his workout regimen. The health information comes from his diet plan and everything else related to his diet. This is someone who is very very consistent in what he does and is always looking for the best. Now that we’re about to move on to his strategy, let’s take a look at his statistics.

Jon Bernthal Body Statistics

  • Birth Year: 1976
  • Birth Date: September 20
  • Height: 1.8m/ 5 ft 11 in
  • Weight: 77kg/ 170Ibs
  • Chest: 42 inches
  • Waist: 34 inches
  • Biceps: 15 inches

Jon Bernthal Workout Routine

Jon Bernthal uses training methods like weight lifting, circuit-based workouts, plyometrics (that’s for speed), mixed martial arts, and cardio to prepare for the role. Moreover, he explained to Entertainment Weekly (EW), he knew some people in the military and could train with them to improve his physicality. Such training involved obstacles courses, weighted drills, and boxing classes.

Exercises involving isolation and compound movements are some of Punisher’s favorite training regiments, which comprise sets consisting of 8-10 repetitions each and intervals of 1 minute. By doing so, you are maximizing hypertrophy (muscle building), and all your muscles are being worked effectively. In-circuit training, the duration, and intervals are one-third of the length and duration of a regular training session. There are 15-20 minutes of aerobic exercise between each set, followed by a 20-30 second break between each set. This increases one’s stamina and caloric expenditure.

Jon Bernthal

He now does the MMA/boxing component of his workouts for 1-hour a week and incorporates sparring, grappling, battle ropes, rope skipping, tire slams, and strength and conditioning training into it. Also, there may have been some stunt work that was professionally performed, but you don’t need to get concerned with that, since you’re only going to need to follow this weekly workout plan:

  • Monday – Chest
  • Tuesday – Legs & Circuit
  • Wednesday – Mixed Martial Arts & Cardio
  • Thursday – Shoulders & Circuit
  • Friday – Full Body & Circuit

If we tell you that you will feel punished (no pun intended), believe us.

Here is a run-through in his own words about what a day’s training might look like for him.

Oh man, it’s a beast. Today we got up at 4 in the morning. Usually we’ll start with a little strength work, whether it is taking on squats or the bench press, doing five sets of three at the maximum weight. There’s a lot of supersetting, and bodybuilding weight practices. Then we work on a lot of MetCon [metabolic conditioning], doing as many rounds as we can, trying to get each movement just right. It will usually be about five or six full-body moves, like pull-ups or cleans. We’ll do that for somewhere around 20 minutes or so. Then in the afternoon we’ll do boxing or jiu jitsu workouts between scenes. I always want to box, but they really try to keep me working my whole body as much as possible. On top of that, learning the fights for the show or weapons training is almost a whole other workout on top of that. So it probably works out to three separate big, different workouts a day. It’s pretty gnarly.

As well as being extremely regimented when it comes to his body, he is also super attentive to what’s going on. He explains the situation by saying,

I’m on the job now. I’m pretty strict about what is going in the body. It’s also a bit of a mindset thing for the character of Frank. I don’t want to be feeling a big cushy meal. I don’t want to be escaping him through food. It’s not good for the character or my body. It’s about fuel that will get me through the day. Just lean meats and vegetables. I keep it really simple. I’m on the “no anything” diet plan. I would do anything for some pizza right now.

He outlined his workout routine in the following way:

For his portrayal of The Punisher, Jonathan Bernthal followed a carefully structured routine that he incorporated into his workouts. A combination of compound and isolation exercises as part of his workout routine. When he used to work out, he would hit most exercises with 3 sets of 8-10 repetitions. Every one minute was devoted to rest between sets.

Jon Bernthal

During the circuit training part of Jon Bernthal’s workout, the duration and duration of the rest breaks were only about a third of the length and duration of the regular workout session he went to. During the circuit training portion, 3-6 exercises are performed back to back with a higher repetition limit. His workouts typically lasted 20-30 minutes, and he took a short break of around 20-30 seconds in between sets. Bernthal improved his endurance by doing it and also lost fat from his body, which helped him achieve a lean, slim appearance.

Jon Bernthal’s workout routine is outlined in the following table. It is our objective to give you a detailed look into how it completely transformed his physique.

Monday: Chest

The energy performance hereabouts is for your shoulders, chest, and arms.

  • Bench Press – 3 sets of 8-10 reps
  • Incline Bench press – 3 sets of 8-10 reps
  • Wide-grip Pull-ups – 3 sets of 8-10 reps
  • Overhead Tricep Extension – 3 sets of 8-10 reps
  • Seated Rows – 3 sets of 8-10 reps


  • Push-Ups – 3 sets of 25 reps
  • Jump Ropes – 3 sets of 25 reps
  • 1 Minute Heavy Bag

Tuesday: Legs & Circuit 

  • Calf Raises – 3 sets of 8-10 reps
  • Squats – 3 sets of 8,6,4 reps (descending repetitions with enhanced weight)
  • Leg Press – 3 sets of 8-10 reps
  • Hamstring Curls – 3 sets of 8-10 reps


  • Front Squats – 30 reps
  • Burpees – 20 reps
  • Box Jumps – 50 reps
  • Sit-Ups – 40 reps
  • Pull-Ups – 10 reps
  • 1 Minute Heavy Bag

Wednesday: Mixed Martial Arts & Cardio

Gym work

  • Pull-Ups – 3 sets of 10 reps
  • Dips – 3 sets of 10-15 reps
  • Push-Ups – 3 sets of 25 reps

Jon Bernthal

To prepare for combat scenes when filming, Bernthal does boxing or mixed martial arts as part of his exercise regimen.

  • 1-hour boxing/ MMA workout



  • 5 km/3 Mile Run
  • 16 km/10 Mile Bike

Thursday: Shoulders & Circuit 

  • Military Press – 3 sets of 8-10 reps
  • Dumbbell Shrugs – 3×10 reps
  • Close-grip Pull-Ups – 3 sets of 8 -10 reps
  • Lat Pulldowns – 3 sets of 8-10 reps
  • Arnold Press – 3 sets of 8-10 reps
  • Front Raises – 3 sets of 8-10 reps
  • Side Raises – 3 sets of 8-10 reps


  • 15 Clean & Presses – 3 sets of 10-15 reps
  • 10 Wall Balls – 3 sets of 10-15 reps
  • Treadmill Sprint – 1 set of 400 Metres

Friday: Full Body & Circuit

  • Preacher Curls – 3 sets of 8-10 reps
  • Deadlift – 3 sets of 8 reps
  • Dumbbell Rows – 3 sets of 10 reps
  • Lateral Pull-Downs – 3 sets of 8-10 reps
  • Curls – 3 sets of 8-10 reps


  • Box Jump – 3 sets of 15-20 reps
  • Pike Push Ups – 3 sets of 10-15 reps
  • Superman Push Ups – 3 sets of 10-15 reps

The workout regime he follows is all about that. Additionally, he includes some really cool tips and tricks in his plan that make him stay committed to his goals. Thus, we are going to discuss his advice in the next section.

Jon Bernthal Workout Tips and Tricks

When it comes to his workout routine, Jon adheres to a number of tips and tricks because the exercises can be quite challenging. The best way to reap the benefits of his fitness plan is to follow it strictly and so he added these tips to his routine so that he could get the most out of his workouts. The following are just a few of them:

Strength Training

According to Bernthal, he wakes up at four in the morning to begin a typical bodybuilding routine. Squats and bench presses both require five sets of three reps at the maximum weight, whether they’re heavy or light. With that one, there are lots of super setting and body-weight building practice points.

Metabolic Conditioning

When he does MetCon, which takes around 20 to 30 minutes, he tries to do as many rounds as he can in order to strengthen his movement and agility. The usual time to complete one set is about five or six moves, including pull-ups, cleans, and deadlifts.

Badass Punishing

Bernthal says he boxes, practices jiu-jitsu, and does advanced strike work in the afternoon. After having learned his choreography for the upcoming scenes, he proceeds to learn his fight choreography. The stunt team also helps him with his weapons training, which is an important element of his routine.

Vengeful Eating

Bernthal does a pretty good job of getting Frank Castle’s diet right since he is pretty serious when it comes to getting him right. As a result, he eats foods that will fuel his activities throughout the day, and he eats nothing that will cause him harm. He eats meat and vegetables mostly lean to a healthy diet

Focusing On Fitness and Quickness, Not Size Or Physique

The reason bodybuilders get started is the same as the truth behind comic books: they wanted to achieve the 3-dimensional body type they saw. In close quarters, however, a muscle-bound body doesn’t work very well, particularly if you are using hands-on tactics like the Punisher – or for a soldier who needs to move quickly.

It’s difficult to speculate exactly how Bernthal got into shape for the role, but I suspect he increased his quickness, strength, speed, and improved his cardiovascular capacity through plyometric and circuit-based workouts.

Jon Bernthal

The idea of training his fast-twitch muscles and his neurological connections was to make them fire as fast as possible in order to cope with intense fighting scenes. The actor told Entertainment Weekly (EW) he knew some military people and was able to train with them to improve his physical acuity, which probably involved some hand-to-hand combat, obstacle courses, and weight training exercises, along with boxing classes.

A Healthy Lifestyle For A Hollywood Body

Reports claim Jon Bernthal doesn’t follow any crazy workout routines or following any specific diet; he merely makes sure to focus on eating healthily most of the time and working out every week. It’s nothing groundbreaking, just a regular healthy lifestyle. As a film star, Bernthal relies on foods like chicken breast and other lean proteins, as well as whole grains, vegetables, fruits, and healthy fats for fuel during filming sessions.

In an interview with EW, Bernthal stated he walks across the Brooklyn Bridge every day in order to exercise while maintaining a pretty plain diet. It is thus clear that you can get a good body by increasing your activity level and adding some time to the gym-you don’t need to follow a strict diet and exercise regime exclusively

These are all the tips and tricks Jon Bernthal follows while exercising on a daily basis. After saying goodbye to them, we move on to the diet plan he has devised around his workouts. The importance of having a balance between the two aspects of fitness is paramount for him. In the following section, we will see how that works.

Jon Bernthal Diet Plan

To keep The Punisher in shape, Bernthal ate very healthy and stayed away from junk, fast foods, and processed foods-except on cheat days. Intriguingly, however, there is no official Jon Bernthal Diet Plan available on the Internet. We have gone through virtually every site and forum on the Web — even the dark web. According to an interview with Men’s Journal, Bernthal doesn’t try to force himself to eat healthily or train regularly; he simply keeps fortified with healthy foods and tries to stay away from unhealthy foods.

Jon Bernthal

Bernthal told Entertainment Weekly that in addition to following a simple diet he walks the Brooklyn Bridge every day to keep himself in shape. Increasing physical activity and spending more time in the gym are surefire ways you can build an aesthetically pleasing body. It is not uncommon for A-listers who are in the gym to follow a six-meal diet. They eat three large meals with three bite-sized snacks in between. Over 3,000 calories are consumed through eating diets like these, which are primarily comprised of carbohydrates, proteins, fiber, and healthy fats that replenish the body after exercise. There are those who follow a pescatarian, paleo, or Mediterranean diet. Yet, in most instances, the regime is pedestrian.

Meal 1

  • 3 scrambled eggs
  • 2 cups of oatmeal or 4 pancakes
  • 1 fruit

Meal 2

  • Protein shake
  • Small protein bar

Meal 3

  • 225 g (8 oz) of chick breast or salmon
  • 100-150 g of brown rice
  • 1 cup of steamed vegetables

Meal 4

  • Small protein bar
  • 1 banana
  • Museli bar

Meal 5

  • 225 g (8 oz) of steak or another lean meat
  • 1 large sweet potato
  • Garden salad


  • 200 g of ground beef
  • 150 g of pasta
  • Side salad with dressing

Meal 6

  • Protein shake
  • 50-100 g of walnuts
  • 2 fish oil capsules

Jon’s diet chart consisted of the following, which are

  • Poultry
  • Meat but lean
  • Egg Whites
  • Whole Eggs
  • Leafy greens
  • Fresh Vegetables
  • Water (at regular intervals)

Despite his limited dietary knowledge, Jon was able to get all macronutrients into his body. A typical day for him includes six meals and about 3000 calories. Medium Fat and Low-Moderate Carbohydrate meals are evaluated less favorably than high protein and low-fat meals. He thus includes the following categories of food in his diet plan:

  • Winged birds and seafood
  • Leafy Greens such as Kale
  • Albumen
  • Fresh Vegetables
  • Meat with low fat in it

Jon Bernthal

What Foods Jon Bernthal Avoids

The lifestyle of Jon was one of ‘the no cushy meals,’ and large meals would not be good for him. In his case, pizza cravings remained just that – a craving. You can see here some of the other foods he would never include in his diet plan.

  • Refined Sugar
  • Junk food
  • Refined Carbs
  • Processed foods
  • Any food with artificial ingredients
  • Anything ‘ fun.’
  • Chemical Additives
  • Fried foods
  • Dairy products
  • Large meals

Jon Bernthal’s diet includes food items that he adds or removes depending on how he feels. In addition to the various tips and tricks he follows, he also has some recommendations. Those topics will be discussed, along with other aspects to be considered, in the following section.

Jon Bernthal Diet Tips

The process of changing one’s diet often takes a lot of patience and difficulty. Thus, Jon Bernthal follows a few tips to make it easier for him to maintain his diet by using a positive attitude. Thus, we will discuss the tips he gives regarding diet in this section. There’s some basic advice here, but you’re going to need it to really amp up any diet!

No Cushy Meals

According to Bernthal, he claims relaxing and enjoying a big meal won’t do any good for his character and he won’t do any good for himself either.

A K.I.S.S. Plan

As much as possible, Bernthal keeps things simple: lean meats like chicken and a smattering of vegetables like lettuce, broccoli, and spinach.

Jon Bernthal

Kill for a Pizza

While in Punisher mode, Bernthal cited a pizza as one of his most cherished cravings.

There you have it; all of the tips Jon Bernthal had to offer his fans and people who would follow him and take the advice he has to give. As we move forward, we will discuss the nutrition and supplements he takes, which are an integral part of his daily life.

Jon Bernthal Nutrition and Supplements

The actor does not take many supplements, but, whatever he does take, they are specifically directed toward his workout routine and diet. In order to provide you with a complete picture, here are all the things he takes on a regular basis:


When you are deficient in protein, protein powder can help compensate for that loss and help you gain muscle faster. Jon is an expert in nutrition and he knows that chicken and eggs will not provide him with enough protein. Therefore, Whey protein serves as a bridge between foods that are different in terms of taste. A whey protein diet can boost muscle growth since it has the essential amino acids


Boosting your energy level and building muscle is another benefit that Creatine can provide. We naturally produce creatine in our bodies, but its amount depends directly on the food we consume that provides protein. It is preferable to Jon in powder form since the internal production is reduced. Creatine provides a boost of energy and power.


Because of Bernthal’s punishing training routine, collagen supplements may prove helpful in reducing joint pain and building cartilage. Despite abundantly being produced in the human body, Collagen supplementation aids in removing pain in joint areas and strengthens cartilage.


In addition to a multivitamin, giving your body the most nutrition from your food is also smart, especially if you live on a limited diet like Bernthal. As a result, Jon does not get all of the vitamins he needs from his food. Supplements such as these are necessary to help bridge his nutritional gaps.

Jon Bernthal


A pre-workout like beta-alanine can also help him combat fatigue and improve his performance when working out in the gym. The pre-workout is a crucial part of Jon’s training since it helps prevent muscle damage while promoting recovery.


Muscle growth and tissue wasting are more effectively addressed with the use of glutamine and BCAAs.  Protein blocks are made from the amino acid glutamine, an essential amino acid. As a result, Jon bridges the gap between the amounts of glutamine produced by the body naturally and by consuming supplements.


A good choice is omega-3 fatty acids, which reduce inflammation in the body and facilitate joint lubrication

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