Jon Bernthal’s Workout Routine & Diet Plan

An American Actor Known for His Roles in Movies Like the Walking Dead, Wolf of Wall Street, Marvel’s the Punisher & Fury

Jon Brethal is one of the few actors who transform his physique at a greater level according to the need of the movie. He shows up on set on time and has also shaped his life by being punctual both physically and mentally. Most of his movie roles needed physical strength and stamina, and Jon didn’t turn away and stood committed to a strict diet and workout routines that helped him build muscle to achieve his goals as an actor.

Usually, Jon relies upon bodybuilding workouts for strength training and Jiu-Jitsu for fight or combat scenes, along with a strict diet plan for looking his best.

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Jon Bernthal’s Workout Principles

Jon enjoys combat-type training for cardio and proper bodybuilding training. Therefore, he usually likes to keep his diet simple to refuel his body for the next workout. Similarly, he focuses on healthy eating but sometimes likes to go for a cheat meal. Nonetheless, he usually likes to eat cheat meals to satisfy his craving and refocus on his routine.

Jon Bernthal’s Workout Routine

To get a killer body shape, Jon likes to go for weight training, circuit-type workouts, MMA, and some cardio’s. And below is one such workout routine of him:

Monday – Lower Body

Treadmill – 20 Min (Warmup)

Circuit: 1

Exercise Sets Reps
Calf Raises 3 12
BB Back Squats 3 12
Leg Press 3 10
Hamstring Curls 3 10


Circuit: 2

Exercise Sets Reps
Front Squats 30
Burpees 20
Box Jumps 50
Sit – Ups 40
Pull – Ups 10
Heavy Punching Bag 1 Min


Repeat Circuit 1 & 2 for 3 Times

Tuesday – MMA Training

Wednesday – Upper Body

Exercise Sets Reps
BB Bench Press 3 10
Overhead Triceps Extensions 3 10
Incline BB Bench Press 3 10
Pull–Ups (Wide Grip) 3 10
Seated Rowing 3 10

Thursday – Full Body

Circuit 1:

Exercise Sets Reps
Pike Push – Ups 3 10
BB Shrugs 3 10
Arnold Press 3 10
BB Preacher Curls 3 10
Hamstring Curls 3 10

Circuit 2:

Exercise Sets Reps
BB Military Press 3 10
Close Grip Pull–Ups 3 10
BB Deadlifts 3 10
Lat Pulldowns 3 10
DB Front Raises 3 10

Repeat Circuit 1 & 2 for 3 Times

Friday – Cardio

  • Jogging or Stationery Bike Riding or Elliptical – 20 Minutes


Saturday – Body Weight Training

Exercise Sets Reps
Pike Push – Ups 3 12
Push – Ups 3 10
Burpees 15
Jump Squats 3 10
V – Ups 3 15
Dips 3 20
Plank Hold 1 Min


Sunday – Rest Day

Jon Bernthal’s Diet Plan

While preparing for movies, he avoids sugary, processed & fried foods and dairy. Instead, he likes to have three large meals and three snacks per day that help him have enough energy while giving him needed recovery from his tough workouts.

  • Meal 1 
  • Meal 2
    • Chicken Breast – 8 Ounces
    • Whole Wheat Pasta
    • Salad of Fresh Veggies  
  • Meal 3
    • Lean Meat Steak or Fish – 8 Ounces
    • Steamed Veggies
    • Salad


Wrapping Up

Jon is one of those actors who knows what he needs to take care of in the gym and kitchen to achieve his desired physique. Similarly, he stays clear about his workouts, whether he’s working on his next big movie project or simply looking to maintain his physique. And, if you’re wondering what Jon Bernthal’s workout routine or diet plan is, we’ve covered one of them here.

Similarly, if you’re a beginner and don’t have much experience with hard workouts, then we suggest going for some light workout routines before getting into this one.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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