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Jon Bernthal Workout Routine

Hanna Walther Author Profile



Jon Bernthal's Workout Routine and Diet

What does Jon Bernthal’s workout routine look like?

American actor Jon Bernthal is most known for his roles in The Walking Dead, Fury, Wolf of Wall Street, and Marvel’s The Punisher. 

Because the majority of these roles require physical strength and stamina, Jon Bernthal commits to a strict diet and fitness routine that allows him to build muscle, remain energized and focused while filming to continue achieving his goals as an actor. 

Jon Bernthal relies on bodybuilding weight practices and strength training, jiu-jitsu workouts to train for his fight or combat scenes, and abides by a strict diet plan to stay looking and feeling his best.

Within this article, we’ll discuss Jon Bernthal’s workout routine, diet, and supplements. Although we’ve done thorough research on Jon’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what Jon Bernthal does when training for a role, based on interviews, his own commentary, and information from trainers.


Current Stats 

  • Height:‎ 5’11”
  • Weight: 185 pounds (approximately)
  • Age: 45 years old
  • Birthday: September 20, 1976
  • Accolades: Best Cast Award for Fury, Best Supporting Actor for King Richard, Outstanding Acting Ensemble Award for Small Engine Repair, nominated for Male Breakout Performance Award for The Walking Dead 


Workout Principles

Jon Bernthal enjoys combat styled training for a cardio boost, along with solid muscle building. He focuses on a very simple diet that refuels his whole body, along with the workout routines he swears by.

Focus on healthy eating most of the time, but don’t feel guilty about slipping in the occasional cheat meal. Cheat meals can actually help us refocus, once you’ve satisfied whatever you’re craving.

Jon Bernthal uses metabolic conditioning to keep his heart rate up and to improve his stamina for weapons training.


Jon Bernthal’s Workout Routine

To get into killer shape for a role, Bernthal focuses on weight training, circuit-based workouts, plyometrics, MMA, and certain forms of cardio.

Here’s Jon Bernthal’s workout routine:  


Monday – Lower Body Workout 


20 minutes on the treadmill


Circuit 1

  1. Calf Raises (3 sets, of  12 reps)
  2. Squats (3 sets, 12 reps)
  3. Leg Press (3 sets of, 10 reps)
  4. Hamstring Curls (3 sets, 10 reps)

Repeat 3 times.


Circuit 2

1. Front Squats – 30 reps
2. Burpees – 20 reps
3. Box Jumps – 50 reps
4. Sit-Ups – 40 reps
5. Pull-Ups – 10 reps
6. 1 Minute Heavy Punching Bag

Repeat 3 times.


Tuesday – Mixed Martial Arts (MMA Training)

To prepare for any role that has fighting in it, Jon Bernthal practices Mixed Martial Arts to get him in shape for the combat scenes. This is the fighting section of the Jon Bernthal workout routine.

He does a 20-minute ride on the stationary exercise bike for a warm-up, then completes an hour of MMA every week to improve his endurance, perfect his technique, and get his heart pumping.


Wednesday – Upper Body

  1. Bench press (3 sets, 10 reps) 
  2. Overhead triceps extension (3 sets, 10 reps) 
  3. Incline bench press (3 sets, 10 reps) 
  4. Wide-grip pull-ups (3 sets, 10 reps) 
  5. Seated rows (3 sets, 10 reps)


Thursday – Full Body

Circuit 1:

  1. Pike push up (3 sets, 10 reps)
  2. Barbell shrugs (3 sets, 10 reps)
  3. Arnold press (3 sets, 10 reps)
  4. Preacher curls (3 sets, 10 reps)
  5. Hamstring curls (3 sets, 10 reps)


Circuit 2:

  1. Military press (3 sets, 10 reps)
  2. Close-grip pull-ups (3 sets, 10 reps)
  3. Deadlifts (3 sets, 10 reps)
  4. Lat pulldowns (3 sets, 10 reps)
  5. Front raises (3 sets, 10 reps)

For a final challenge, try completing as many rounds of each circuit at the maximum weight you can lift. Your muscles will be on fire! All thanks to the Bernthal workout routine.


Friday – Cardio training regime

For a cardio gym workout, stick to your favorite machines and go to town, 20 minutes at a time.

  • Perform a 20-minute jog workout
  • Or perform a 20-minute stationary bike
  • Or even a 20-minute elliptical


Saturday – Bodyweight training


20-minute jog on the treadmill

  1. Pike push-ups (3 sets, 12 reps)
  2. Push-ups (3 sets, 10 reps)
  3. Burpees (15 reps)
  4. Jump squats (3 sets, 10 reps)
  5. V-Ups (3 sets, 15 reps)
  6. Dips (3 sets, 20 reps)
  7. Hold a 1-minute plank


Sunday – Rest Day

Jon Bernthal takes Sunday at home to rest his body and hang out with his family. Rest is an important part of any workout routine, so he prioritizes a rest day just like he would any other.

He continues to stick to his diet plan and healthy foods and does some light stretching as well.


Jon Bernthal’s Diet 

While training for a role, Jon Bernthal avoids sugary and processed foods, fried foods, and dairy.

He focuses on three large meals and three snacks per day, getting energy and fuel from carbs, fiber, protein, and healthy fats to build strength, muscle mass, and support his body in recovery from tough workouts.

Here is Jon Bernthal’s diet: 


1. Breakfast 

Egg whites, pancakes, and oatmeal with peanut butter & Fresh fruit


2. Lunch 

  • 8 ounces of chicken breast
  • Whole wheat pasta
  • Fresh veggie salad


3. Dinner 

  • 8 ounces of steak or fish (lean meat is ideal)
  • Steamed veggies
  • Salad



To maintain body weight, build muscle, cut fat, and increase his endurance, Jon Bernthal takes the following supplements:



Jon Bernthal knows what he has to do in the gym and the kitchen to achieve his desired results.

Whether he’s working on his next big project or simply trying to maintain muscle and overall physical fitness, this routine clearly works. 

With a consistent workout routine and a simple diet, your body type really does not matter. You will still see results with time and effort.

Commit to a weekly workout plan like Jon Bernthal and you’ll be amazed at what you can achieve both physically and mentally.

What do you think about Jon Bernthal’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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