Jon Bernthal's training for The Punisher paired one daily heavy strength session with additional conditioning and optional combat work. Strength sessions began with very heavy compound lifts using a 5x3 rep scheme, often exceeding 85% of one-rep max. After primary lifts, the routine moved into supersets for accessory and hypertrophy work to promote size and balanced development. Conditioning included intense ruck sessions, reportedly at midnight across the Brooklyn Bridge, to develop endurance and toughness. Strength training remained the daily focus, while combat-style and extra conditioning work served as complementary elements for athleticism and brutality.
He also reportedly uses midnight ruck sessions across the Brooklyn Bridge. It's awesome to see that he has been harnessing this amazing conditioning workout. But as you can see, he only did strength training once a day. If you're able to throw in combat-style training, that's definitely a plus. However, we're going to concentrate on his strength and conditioning as well as his rucking.
Bernthal's strength sessions consisted of 3 components. 1. Heavy Compound Movements (5 X 3) - His sessions start with heavy (and we mean actually heavy) lifts. He used a 5 X 3 rep scheme for his primary compound movements. This is what first caught our attention, as you don't often see real heavy training (>85% 1RM) in many Hollywood workouts. 2. Superset Accessory And Hypertrophy Work - After he finished his primary movements, he moved on to training with supersets for accessory and hypertrophy work.
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