Thomas Jane "Punisher" Workout Plan

Start Plan (PRO)

Become a PRO Member

Thomas Jane "Punisher" Workout Plan

30 Days / 4 Days per Week / Expert

Gain Mass
Get Ripped
Gain Strength

2 ratings

DOWNLOAD WORKOUT PLAN

ASK A TRAINER

WORKOUT VIDEO

DIET PLAN

PRO Only. Upgrade Now!

PRO Only. Coming Soon!

PRO Only. Upgrade Now!

Workout #1
Workout #2
Workout #3
Workout #4

Log this Workout Print daily summary

Thomas Jane Chest & Biceps Workout

Exercise	Sets/Distance	Reps/Time	Rest (min)
Pec Deck	4	10	1.0
Incline Dumbbell Bench Press	4	10	1.0
Bench Press	4	10	1.0
Tricep Dip	4	10	1.0
Barbell Curl	4	10	1.0
Dumbbell Curl	4	10	1.0
Reverse Barbell Curl	4	10	1.0
Treadmill Jogging		00:05:00	None
Treadmill Running		00:30:00	None
Treadmill Jogging		00:05:00	None

Notes:

The Pec Deck exercise can be substituted for Dumbbell Flyes if you do not have access to a Pec Deck machine.

Also, you can substitute an Ez-Bar for a barbell in the curl exercises. An EZ-Bar provides less strain on your wrists and forearms.

This workout can look intimidating, but be sure not to sacrifice form in an attempt to hurry up through this Punisher workout. Try to follow the rest times and do not take longer than the listed times. You can however, rest less between sets. Always look to improve each workout, whether it is more weight, reps, or less rest

Be sure you are thoroughly warmed up from the jogging before running on the treadmill. As always it is imperative that you maintain a healthy diet and eat plenty of quality calories. Be sure to take note of the recommended supplements at the top of the page to maximize the results of the Thomas Jane workout.

Log this Workout Print daily summary

Thomas Jane Quads, Calves, & Abs Workout

Exercise	Sets/Distance	Reps/Time	Rest (min)
Leg Extension	4	12	1.0
Leg Press	4	12	1.0
Squat	4	12	1.0
Walking Barbell Lunge	4	15	1.0
Standing Barbell Calf Raise	4	15	1.0
Seated Machine Calf Raise	4	15	1.0
Treadmill Jogging		00:05:00	None
Treadmill Running		00:30:00	None
Treadmill Jogging		00:05:00	None
Air Bicycle	4	40	1.0
Barbell Ab Rollout	4	40	1.0
Plank	4	00:01:30	1.0

Notes:

*Hold the plank for 1 minute or increase the time if it is too easy.

Log this Workout Print daily summary

Thomas Jane Back & Triceps Workout

Exercise	Sets/Distance	Reps/Time	Rest (min)
Wide-Grip Lat Pulldown	3	12	1.0
Straight-Arm Pulldown	3	12	1.0
One-Arm Dumbbell Row	4	12	1.0
Seated Cable Row	3	12	1.0
Lying Dumbbell Tricep Extension	3	10	1.0
Tricep Pushdown	4	10	1.0
V-Bar Tricep Pushdown	3	10	1.0
Reverse-Grip Tricep Pushdown	4	10	1.0
Treadmill Jogging		00:05:00	None
Treadmill Running		00:30:00	None
Treadmill Jogging		00:05:00	None

Notes:

Log this Workout Print daily summary

Thomas Jane Shoulders, Hamstrings, & Abs Workout

Exercise	Sets/Distance	Reps/Time	Rest (min)
Dumbbell Shrug	4	10	1.0
Shrug	2	10	1.0
Seated Dumbbell Military Press	4	10	1.0
Lateral Raise	3	10	1.0
Dumbbell Front Raise	3	10	1.0
Incline Reverse Fly	3	10	1.0
Lying Leg Curl	3	10	1.0
Standing Leg Curl	3	10	1.0
Straight-Leg Deadlift	4	10	1.0
Treadmill Jogging		00:05:00	None
Treadmill Running		00:30:00	None
Treadmill Jogging		00:05:00	None
360-Degree Lying Leg Rotation	4	40	1.0
Medicine Ball Slam	4	40	1.0
Medicine Ball V-Up	4	40	1.0

Notes:

Muscles Worked
Exercises
Equipment
Summary

Primary Muscles Secondary Muscles

Workout 1

Workout 2

Workout 3

Workout 4

Exercise	Primary Muscle	Difficulty
Pec Deck	Chest	Beginner
Incline Dumbbell Bench Press	Chest	Beginner
Bench Press	Chest	Beginner
Tricep Dip	Chest	Intermediate
Barbell Curl	Biceps	Beginner
Dumbbell Curl	Biceps	Beginner
Reverse Barbell Curl	Biceps	Beginner
Treadmill Jogging	Quads	Beginner
Treadmill Running	Quads	Beginner
Leg Extension	Quads	Beginner
Leg Press	Quads	Beginner
Squat	Quads	Beginner
Walking Barbell Lunge	Quads	Expert
Standing Barbell Calf Raise	Calves	Beginner
Seated Machine Calf Raise	Calves	Beginner
Air Bicycle	Abs	Beginner
Barbell Ab Rollout	Abs	Intermediate
Plank	Abs	Intermediate
Wide-Grip Lat Pulldown	Lats	Beginner
Straight-Arm Pulldown	Lats	Beginner
One-Arm Dumbbell Row	Lats	Beginner
Seated Cable Row	Middle Back	Beginner
Lying Dumbbell Tricep Extension	Triceps	Intermediate
Tricep Pushdown	Triceps	Beginner
V-Bar Tricep Pushdown	Triceps	Beginner
Reverse-Grip Tricep Pushdown	Triceps	Beginner
Dumbbell Shrug	Traps	Beginner
Shrug	Traps	Beginner
Seated Dumbbell Military Press	Shoulders	Intermediate
Lateral Raise	Shoulders	Beginner
Dumbbell Front Raise	Shoulders	Beginner
Incline Reverse Fly	Shoulders	Beginner
Lying Leg Curl	Hamstrings	Beginner
Standing Leg Curl	Hamstrings	Beginner
Straight-Leg Deadlift	Hamstrings	Intermediate
360-Degree Lying Leg Rotation	Abs	Beginner
Medicine Ball Slam	Abs	Intermediate
Medicine Ball V-Up	Abs	Intermediate

The Thomas Jane punisher workout is a fitness routine that helps build up lean and well-defined muscles. While you might not end up starring in a new movie, it is possible to get the ripped body type by following the Thomas Jane workout for the Punisher.

The Thomas Jane men’s fitness plan follows the simple concept of combining muscle building exercises with cardiovascular, fat burning exercises. The Tom Jane's workout routine for the Punisher movie is broken down into sets with a short rest between before starting up the exercise again. It then incorporates cardiovascular exercise through running and jogging.

Unlike many other routines, which only incorporate cardiovascular exercise on every other routine, the Tom Jane workout requires a combination of running and jogging with every muscle group and routine. By adding the extra running and jogging, the body does not allow fat accumulation. This is particularly helpful because in the Punisher workout, the plan has a fitness routine four days a week rather than six. Having every other day off allows the muscles to recover from the previous exercises to avoid muscle fatigue and injuries.

Beyond the addition of cardiovascular exercises in each routine, the muscle building exercises focus on key muscles every other day to provide a different routine and muscle confusion. By adding an element of muscle confusion, the body continues to lose fat and gain definition without hitting a point where the exercises merely maintain the previous gains.

Whether you are new to exercise or have been exercising for years, the Thomas Jane men’s fitness program will gradually build up muscles while burning fat for a ripped look. The Punisher routine is tough and exhausting, but you can adjust the routine as you need by removing sets until you gradually work up to the number of sets outlined in the workout plan. With time, the workout routines result in muscle gain, fat loss and a lean look similar to Thomas Jane’s look in the Punisher.

Get that ripped, summer beach body you dreamed of by following the Thomas Jane Punisher Workout. You’ll not only look great with lean and well-defined muscles, but you'll find that the running and jogging added to this routine results in energy and improved stamina. If you follow this four day a week Punisher routine strictly, you'll see amazing results.

36 people started this plan

fastbreak101

NANorville

ChrisSherman

wickdjester

chiliguy68

Rhino

Jury12

Bruj

Renobiker

3 Reviews Rate this plan

Renobiker over 1 year ago #

It is good but it is hard to find out the true actual plan he used for the movie as this site has a different version then another site and so on and on I have yet to find one that matches the other so I can never tell which is the true one.

kylejr 10 months ago #

Ok I'll be trying this workout program next week it look hard but I think it be great now the guy before me said this is not the real workout well I'm here to tell you it is now you need to remember that Thomas Jane did other things to get shape this is his weight training routine and he did fight choreography and weapons training so all that together will get you there andvon top of that he some times not all the time but performed this weight training twice a day and let's not forget his diet

kylejr 9 months ago #

Ok this is a great workout really you are going to burn so much fat off with this one so if your looking to build a lean body then this is for you trust me

...more