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.
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 1Â
- Egg Whites
- Pancakes
- Oatmeal W/ Peanut Butter & Fresh Fruit
- 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
Supplements
- Fish Oil
- Protein Bars
- Fat Burner
- Whey Protein
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.
