Jon Bernthal’s Diet Plan & Workout Routine ❤️

All of us are familiar with  Jon Bernthal’s   name as an actress and Producer. Having a healthy diet and exercising are a crucial part of  Jon Bernthal’s   life. Throughout the article, you will find information about  Jon Bernthal’s  Plan and Workout Routine.

Since he used ‘Method Acting’ techniques, Jon Bernthal has become one of the most well-known actors. He appeared in several blockbusters that showcased his acting talent. When he played the ‘Punisher,’ a Netflix production, real stardom knocked on his door.

Despite being born into a well-educated family, he dropped out of college in the middle. His school life could not be described as typical. He was a troublemaker of the highest order, even brandishing weapons in street brawls.

Jon overcame all of these stumbling blocks during a trip to Moscow arranged by his mentor, which taught him a lot, not only about acting but also about fitness.

After establishing himself in the film industry, the prodigal son returned to America wiser and demonstrated that he was a “man of many” by inventing the Punisher Diet plan.

Jon Bernthal’s Diet Plan

Jon Bernthal’s Diet Plan

Bernthal ate very healthy and avoided junk food, fast food, and processed foods—except on cheat days—to stay in shape as The Punisher. Surprisingly, no official Jon Bernthal Diet Plan is available on the Internet.

We searched virtually every website and forum on the Internet, including the dark web. According to a Men’s Journal interview, Bernthal doesn’t try to force himself to eat healthily or train regularly; he keeps fortified with healthy foods and avoids unhealthy foods.

Jon Bernthal’s Meal Plan

Meal 1


Three scrambled eggs

Two cups of oatmeal or four pancakes

One 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

One banana

Muesli bar

Meal 5


225 g (8 oz) of steak or another lean meat

One large sweet potato

Garden salad

Meal 5 (alternative) 200 g of ground beef

150 g of pasta

Side salad with dressing

Meal 6 Protein shake

50-100 g of walnuts

Two fish oil capsules

What dose Jon Bernthal Eat?

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

What dose Jon Bernthal Avoid?

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

Jon Bernthal Supplements

? Fat Burners

Jon was a perfect actor, and his perfectionism depended on the fat not showing up. His training videos would emphasise this fact, and he used Fat burners to accomplish this.

They are useful when attempting to achieve a bulky physique, and the fat content is consumed more.

? Omega-3S

Jon prefers Omega-3 fatty acids to reduce inflammation and keep him healthy.


Despite being abundant in the body, an extra dose of Collagen relieves joint pain and strengthens cartilage.

? Pre-workout

Jon also needs pre-workout because it prevents muscle damage and speeds up recovery.

? Multivitamin

Jon’s diet does not provide him with all of the necessary vitamins. He does need the supplement to help bridge the gap in his nutritional plan.

? Glutamine

Jon’s diet does not provide him with all of the necessary vitamins. He does need the supplement to help bridge the gap in his nutritional plan.

? Creatine

Creatine is naturally produced in our bodies, and the amount depends directly on the protein foods we consume.

Jon prefers it in powder form because it produces less internally. Creatine increases power and energy.

? Whey Protein

Jon, as an expert, knew that his protein intake from chicken breasts and eggs was insufficient. As a result, he chose to consume Whey protein to bridge the gap.

Whey protein contains essential amino acids that can help with muscle growth.

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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’s Workout Routine

Jon Bernthal prepares for the role by doing weight lifting, circuit-based workouts, plyometrics (for speed), mixed martial arts, and cardio.

Furthermore, he told Entertainment Weekly (EW) that he knew some military personnel and could train with them to improve his physicality.

Obstacle courses, weighted drills, and boxing classes were all part of the training.

Some of Punisher’s favorite training regimens include isolation and compound movement exercises, with sets of 8-10 repetitions and 1-minute intervals.

Doing so maximizes hypertrophy (muscle building) and effectively works all of your muscles. The duration and intervals of in-circuit training are one-third of the length and duration of a regular training session.

Between each set, there are 15-20 minutes of aerobic exercise, followed by a 20-30 second break. This boosts stamina and caloric expenditure.

Monday: Chest

  • ? 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

Tuesday: Legs & Circuit 

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

Wednesday: Mixed Martial Arts & Cardio

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

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

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

Saturday & Sunday

  • ? Rest

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Bernthal is a method actor, which means he lives his character’s life. For The Punisher, this means eating only meat and vegetables and avoiding all processed, sugary, or otherwise unhealthy foods.

He believes it is critical to stay in character by not allowing himself to ‘escape through food.’

FAQ Jon Bernthal’s Diet Plan & Workout Routine

? How much did Jon Bernthal weight for the Punisher?

I’m not sure about you, but Punisher is one of our favorite characters. To get started, let’s look at some Jon Bernthal statistics. Weight: 170 lbs (approximately).

? What is Jon Bernthal’s workout routine for The Punisher?

Strength, plyometric, MMA training, and circuit workouts are part of the hotshot’s workout regimen. Mondays are dedicated to the chest, Tuesdays to legs and circuit, Wednesdays to MMA training and cardio, Thursdays to shoulders and circuit, and Fridays to a full-body weight session with additional circuit training.

? What does Jon Bernthal eat in a day?

While Jon Bernthal’s official diet plan for The Punisher has not been revealed, he has revealed in a Men’s Journal interview that he does not follow an extreme diet.

As with most Hollywood actors, bulking up for a film necessitates six meals a day of lean meats, whole grains, vegetables, fruits, protein shakes, and bars.

Check out the Complete details of  Jon Bernthal’s  diet plan & workout routine 

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this webpage derives from one or more of those sources.

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