Actor Jon Bernthal embarked on a fitness journey to become the role he is playing, Frank Castle, in the Marvel Cinematic Universe. He worked tirelessly to fit into the role perfectly, and the results were seen when he was spotted in The Punisher for the first time.

Although the original series was cancelled in 2019, following the success of Daredevil: Born Again, Disney+ revived the series as a television special called The Punisher: One Last K***. This meant Bernthal had to dust off his training regimen and start again.

So, from midnight rucks across the Brooklyn Bridge to intense triple-session training days, Bernthal created a regimen that was based on strength work, combat training, and weighted walks. Bernthal paired the training with a dedicated diet plan. And soon enough, he managed to build the lean, chiseled physique fans now associate with Marvel’s antihero.

As reported by Men's Health on May 13, 2026, he splits his workout into three categories. Bernthal shared his full training routine and his experience of following a three-a-day workout routine while preparing for the role.

Workout 1: Strength training

• Squat (5 sets of 3 reps)
• Deadlift (5 sets of 3 reps)
• Bench Press (5 sets of 3 reps)

Supersets:

• Incline Bench + Pull-Ups (3 sets of 10-12 reps)
• Seated Rows + Overhead Triceps Extensions (3 sets of 10-12 reps)
• Dumbbell Shrugs + Arnold Press (3 sets of 10-12 reps)

Workout 2: MetCon (Metabolic Conditioning) (20 min AMRAP)

• Pull-Ups
• Kettlebell Swings
• Med Ball Slams
• Power Cleans
• Burpees or Box Jumps

Workout 3: Combat training

Between scenes, Bernthal would find time to practice boxing or Brazilian Jiu-Jitsu and improve his striking and grappling skills. Although he preferred boxing, his trainer was more focused on including ground work in his routine. Then came working with veterans and technical advisors to learn military-style weapons training and fight choreography.

"I don’t want to be feeling a big cushy meal," he said about his diet. "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."

So, he only ate lean protein and vegetables.

Jon Bernthal’s Full Training Split for The Punisher

Bernthal first played the role in the second season of the Marvel TV series Daredevil, and at that time, his training split included the following:

• Monday (Chest and Circuit)
  Bench press, incline press, pull-ups, triceps extensions, and seated rows. Bernthal paired them with push-ups, jump rope, and heavy bag work.
• Tuesday (Legs and Circuit)
  Squats, calf raises, leg press, and hamstring curls, then a conditioning circuit of front squats. To push himself further, he added burpees, box jumps, sit-ups, pull-ups, and heavy bag rounds.
• Wednesday (MMA and Cardio)
  It was a mix of pull-ups, dips, and push-ups. In order to make it interesting, he added an hour of boxing or MMA, or outdoor cardio like running or biking.
• Thursday (Shoulders and Circuit)
  Military press, shrugs, close-grip pull-ups, lat pulldowns, Arnold press, and lateral raises, plus clean-and-press, wall balls, and sprints.
• Friday (Full Body and Circuit)
  Deadlifts, lat pulldowns, dumbbell rows, preacher curls, and biceps curls, paired with box jumps, pike push-ups, and superman push-ups.
• Saturday & Sunday (Rest)

This is how Bernthal stepped into his character.

Share your thoughts on his training routine.

Read more at Bodybuilding Bros.

Written by

Ruwa Javed

Edited by

Soheli Tarafdar