Punisher Workout Routine: Train like Former U.S. Marine Captain Frank Castle

Last updated on October 2nd, 2021 at 05:58 pm

Punisher is easily one of my favorite heroes.

What do you guys think?

This is another workout from Coach Derek, as Punisher is also one of his favorites, and I felt it was fitting to put it in the same week as Black Widow due to the allure of them lacking superpowers (or at least for the most part).

And, while we’re naming who also loves Punisher, if you guys follow me on Instagram or have watched our YouTube Food Challenges you’ll know that Don (guest-star) is definitely someone to name.

The Punisher Stats:

Height: 6’1

Weight: 200 lbs

Real Name: Frank Castle

Powers: No

Other than Spider-Man, Punishers shares the shortest spot among the heroes we’ve seen thus far with Aquaman.  But, as of now, Spider-Man holds that throne at 5’11.

We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor towering over them at 6’6 – and Aquaman right below at 6’1 with Punisher.

John Bernthal, who plays Punisher in Netflix’s Original Series, stands around 5’11 and weighs in at around 170+ for his role.

But, hey, don’t forget that all these routines are made for virtually anyone and everyone.

They can all be scaled, so ask for help if/when needed.

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The Punisher Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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The Punisher Workout Routine Research

And now we’re ready to talk about The Punisher’s abilities.

Aka: The Fun Part.

I’ll be honest, Marvel gives one of the longest break downs for Punisher’s abilities that I’ve seen thus far while doing our superhero driven workout routines.

For that reason, I’m giving you all of it:

Punisher is the recipient of multidisciplinary military training from the U.S. Marine Corps. While a Marine, he also received training from the U.S. Army and Navy. From this training, Punisher is proficient in not only basic infantry skills, but in special operations, which includes the use and maintenance of specialized firearms and explosive ordnance. He is highly trained in infiltration into heavily-guarded enemy territories and structures for the purpose of assassination, captures, and military intelligence. Also, he is trained in various forms of camouflage and stealth. From his airborne training, Punisher is able to pack and maintain his own parachute rigs, as well as professionally control his landings, in daylight and at night. From his Navy UDT training, Punisher is well-skilled in extended underwater operations, including demolitions. He is skilled with a great many types of explosives, ranging from simple dynamite to plastique to improvised explosives. His hand-to-hand combat skills are more then sufficient to allow him to incapacitate and kill men much stronger than he is, as well as to deal with groups of armed and unarmed enemies, killing them all without weapons if he deems it necessary. He is also extremely deadly in knife training, preferring the knife he learned to fight with in the USMC: the ka-bar. Additionally, he is a preternaturally-precise marksman. He is thoroughly trained and experienced in unconventional (“guerilla”) warfare. He is an armorer, a gunsmith, and an expert in field medicine.

If you guys don’t want to read all that, this is kind of what it said:

“He is freakin’ awesome.”

Well, kind of.

And, to give you guys another view of the breakdown of his abilities/skills, here is what Wiki tells us (for a bullet format):

• Skilled in guerrilla and military tactics, close quarters combat, infiltration, marksmanship, and demolitions and skilled in armed and unarmed combat
• Special operations training

Which are the reasons Coach Derek decided to step in and research/create us a workout for this one.

Let’s do it!

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The Punisher Workout Routine

Training Volume:

5 days

Explanation:

His base of operations always moves and he is constantly on the run. Frank is not going to have a lot of  equipment.  He will be utilizing what he learned in the Marines along with what he did in the confined areas of a prison cell & bunkers along with makeshift weights, and sandbags  to stay on his game.

The War goes on……

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Day 1: Swings and EMOMS

Warm up:

5-15 minutes Sledgehammer swings ( on tire if available)

Workout:

Every Minute on the minute (EMOM)

10 Minutes (EMOM) 10 pullups with towel  or chin ups with towel

10 Minutes (EMOM 20 Diamond push ups

10 Minutes (EMOM) 30 High Knees

10 Minutes (EMOM 40 Punches ( jab, cross uppercut, hook)

10 Minutes (EMOM ) 50 Crunches

Finisher 3 x 15 Burpees

Day 2: Bricks & Cinderblocks

Warm up:

Run in place 5 minutes

Workout:

Skull crushers with Cinder Block 4×10

Handstand Pushups  4×8

Burpee to Pushup 4×10

Shoulder raise with cinder blocks 4×12

Bicep Curl with Cinderblock 4 x12 each arm

Pushup on cinderblock 5×25

Mountain Climbers on Cinderblock 3×40 (each leg)

Dips on Cinder block 4×20

Rotational twist with cinderblock  50 each side

Finisher:

Weighted shadow boxing (holding bricks ) 5 x 2 minute rounds with 1 minute rest in between

Day 3: Marine Basic Training (PFT)

3 mile run

100 situps in 2 minutes

100 pushups in 2 minutes

20 pullups in 2 minutes

75 Squats with Sandbag

50 Jumping jacks

100 russian twist

5 push ups ( slow down , fast up)

1 minute downward dog

15 vups

10 lunges per leg

20 bird dogs

30 calf raises

30 second plank

50 crunches

Day 4 Activity Day:

Engage in or combine any of these activities:

Run with Sledgehammer, weighted bar  or bricks ( to simulate weapon and ammo carry)

100 yard low crawl

Zig zag Sprints

Obstacle course

Dynamic movement when running (to build ability to change direction, smoothly and effectively)

Practice Rapidly changing Body positions (from standing to kneeling, prone to standing, ducking, crouching and squatting)

Climbing activity, ladders, stairs, etc.

Hand to hand combatives:  (Practice low kicks, knee strikes, knees to groin, elbows, open hand strikes to chin, open hand cupped hand to ears, throat strikes, grappling basics, arm bars & chokes from standing and ground position)

Day 5: Sandbags and Sprints

Warm Up:

Repeat 10 times

Sprint 200 meters

10 Squat Thrusts

Walk Back

Workout: Sandbag required

With sandbag ,- Squat  to Chest ( push or Basketball ) pass/press  25 reps

With Sandbag – Good Mornings to Failure

With Sandbag-  Side Lunge to Front Raise 25 reps

With SandBag – Hammer Curls to Failure

With SandBag – Sumo Squat to High Pull 25 Reps

With Sandbag Rotational Twists to Failure

Cardio Finale:

Hill Sprints carrying Sandbag on Shoulder, at top of hill, Switch Sandbag to opposite Shoulder, Jog Back down hill

Repeat for 5 to 10 Minutes

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