Last updated on February 28th, 2021 at 08:59 am

Did you see Ben Barnes in Punisher or Westworld…or both?

The answer should be both, but if you said neither, shame on you.

But, just because those are the most recent badass TV shows Barnes has been in, doesn’t mean that’s the only noteworthy. Barnes not only starred as Billy Russo, the main antagonist in Punisher, and Logan from Westworld – but he was also Prince Caspian in of The Chronicles of Narnia movies!

Just in case he looks familiar…

And, no spoilers here, so you’ll have to go and watch both shows to find out if we’ll be seeing more of him!

Ben Barnes Stats:

Height: 6’2

Weight: (approximate) 170 lbs.

Age: 36 years old

With those stats Barnes comes in at roughly average height for the men we’ve seen at SHJ.

That range is around 6’1-6’3 with guys like Chris Hemsworth, Hugh Jackman, Chris Pratt, Stephen Amell, Chris Evans, Adam Driver, Tyler Hoechlin, and so many more.

Right above him are the monsters on the site like The Mountain, Joe Manganiello, Dwayne Johnson, Jason Momoa, Ben Affleck and Ray Fisher.

But, of course, we cover a wide range, and the shorter dudes are guys like Daniel Radcliffe, Mark Wahlberg, Zac Efron, Tom Holland, Kit Harington, and a handful of others.

Either way though, you don’t have to be at the range of Barnes.

I make these routines to work for everyone and anyone.

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Ben Barnes Diet and Nutrition

Barnes doesn’t really follow a strict diet, and if he does, it’s not one that is well recorded.

For that reason, I’m going to still give you guys a walk through of the nutrition pillars we use here at SHJ.

This will be helpful because we shoot for sustainability over all else.  

Yeah, that means a sustainable SuperHuman physique…!

Similar to guys like Terry Crews and Hugh Jackman, we utilize intermittent fasting.

BUT, we also combined it with cyclical ketosis to be able to make it sustainable and…well…pretty incredible.

AKA, you can incorporate cheat meals that HELP your transformation.

And, these are the exact pillars we utilize within The Academy’s Nutrition Classes (Spartans, Minimalists, Hunter Gatherers, Monks, Vikings, Samurais, SuperHumans) as well.

So, start by checking out both those articles that I’ve linked to above, and also make yourself aware of calorie counting, and how much protein you should be having each day as well.

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Ben Barnes Workout Routine Research

Ben Barnes hit to the weights for some of his roles.

Now, that’s not to say he was necessarily bulking, but he did want to tone up and look lean.

Who doesn’t want that, right?

Here’s a fun tweet from Barnes on his Twitter:

#dubsmash #anchorman #workout #biceps #guns #quotes #probablynotworkinghardenoughifihavetimetomessarounddoingthis pic.twitter.com/7QnoFfrMyt

— Ben Barnes (@benbarnes) August 14, 2015

And, if you take to his Instagram, you can see that he puts a good amount of training for Punisher in the form of mixed martial arts lessons.

Hear that Coach Derek?

Here’s on of the clips:

Secret insight into the knife training for #BillyRusso Even though I never used this in the show @evandanetaylor wanted me to learn as much of everything as I could! #thepunisher @thepunisher @marvel #train #stunts #gym

A post shared by Ben Barnes (@benbarnes) on Nov 28, 2017 at 1:00pm PST

So, in response, we’re going to be utilizing a routine that consists of MMA training, in conjunction with hitting the weights.

Ready?

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Ben Barnes Workout Routine

Training Volume:

3-5 days per week

Explanation:

Barnes likely trained a total of 5 days a week, at minimum, when training for his roles. That being said, you can choose to just use the weight training I program for you, or you can step it up a notch and utilize some MMA as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Day One: Chest and Triceps

Warm Up:

Stretch

Shadowbox for 3 rounds of 60 seconds

Heavy bag for 3 rounds of 60 seconds

Workout:

Barbell Bench Press

3×10

Close Grip Bench

3×10

Dips

3xFailure

Cable Pushdowns

3×10

Cable Flys

3×10

Push Ups

3×25

Day Two: MMA Training or Activity

Barnes did a ton of MMA training for his role as Punisher.  If you want to move like him you’re going to need to get to training.

You have a couple options here. 

You can go out and take a class, you can use some other form of activity (like sports, hiking, etc), or you can even utilize MMA styled training we have in The Academy.

Day Three: Legs and Shoulders

Warm Up:

Stretch

Shadowbox for 3 rounds of 60 seconds

Heavy bag for 3 rounds of 60 seconds

Workout:

Back Squat

3×10

Dumbbell Front Raises

3×10

Pull Ups

3xFailure

Leg Press

3×10

Arnold Press

3×10

Air Squats

3×25

Day Four: MMA Training or Activity

Barnes did a ton of MMA training for his role as Punisher.  If you want to move like him you’re going to need to get to training.

You have a couple options here. 

You can go out and take a class, you can use some other form of activity (like sports, hiking, etc), or you can even utilize MMA styled training we have in The Academy.

Day Five: Back and Biceps

Warm Up:

Stretch

Shadowbox for 3 rounds of 60 seconds

Heavy bag for 3 rounds of 60 seconds

Workout:

Deadlift

3×10

Bicep Curls

3×10

Wide Grip Pull Ups

3xFailure

Hammer Curls

3×10

Lateral Raises

3×10

Push Ups

3×25

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