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Jon Bernthal Muscles

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Jon Berntha l is the type of actor who transforms for a part, going to great lengths to build his backstory and, of course, his body for the role. This is a man who not only shows up to set on time, but also shapes his life around being in the right place for the role both physically and mentally. But despite his incredible workload and family man obligations, Bernthal never skips his routine training sessions, commonly done with his Punisher stunt double Eric Linden.

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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.

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

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

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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.

Who is jon bernthal?

Jon Bernthal's workout routine is highly concentrated on making him look like a badass antihero. But to look like the Punisher, Jon Bernthal relied on a few supplements. 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 [ 1 ].

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. If you've watched a Punisher training video, you'll notice that there's not a spare gram of fat on his body [ 2 ].

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Fat burners can help, especially during bulking workout phases. The actor Jon Bernthal who plays The Punisher, spent a lot of time learning these different techniques for fight scenes. Jon Bernthal weighs about lbs.

Jon's stats

His weight fluctuates depending on his workout regime for roles like the Punisher and other TV shows. But if you stick with it, you should notice some drastic changes to your body within a few weeks.

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The workout routine and diet will require commitment, and we invite you to report back to us how it helped you change your physique. the discussion here on Facebook. Tyler has had over 20 years of experience in sports and physical exercise.

Jon bernthal workout routine and diet: walking dead star turned marvel’s punisher

He utilizes scientific methods such as progressive overload and macro calculations, as well as mental techniques like mind muscle connection in his training. He shares his teachings as senior coach at Total Shape. Write a Reply or Comment Cancel reply. Download your Free Guide. Without Getting Fat! Total Shape is a reader-supported site.

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Purchases made through links may earn a commission. Learn more. Published by Tyler Sellers. Let's get right into the type of workout routine and diet plan the Punisher had to endure.

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Whey Protein 2. Pre-Workout 3. Fat Burner. Jon's Stats. Born: September 20, Height: 5'11" Weight: 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 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. 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.

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

Jon bernthal’s diet plan

Thursday: Full Body. Day 4 is all about targeting multiple muscle groups for the entire body. Military press 3 sets Jon bernthal muscles 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.

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 Diet Plan 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 Supplements Does He Take? Whey Protein Getting all your protein needs for your workout from chicken breast and eggs can be a bit of a challenge.

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Pre-Workout Getting through the Punisher workout is going to be tough, and even a small performance boost each day can help. 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 [ 2 ]. Keeping up with the strength work Jon Bernthal put in is not going to be easy. Tyler Sellers. Fitness 6 months ago. Fitness 3 months ago. Fitness 4 months ago. Avoid the most common mistakes behind bulking Get a proven system for gaining mass While avoiding packing on crazy amounts of weight.