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Thomas Jane "Punisher" Workout Plan
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Thomas Jane "Punisher" Workout Plan

4 Weeks / 4 Days per Week / Expert
  • Gain Mass
  • Get Ripped
  • Gain Strength
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2 ratings
A.C.E. Certified
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Thomas Jane Chest & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 10 01:00
4 10 01:00
4 10 01:00
4 10 01:00
4 10 01:00
4 10 01:00
4 10 01:00
00:05:00 None
00:30:00 None
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.

Thomas Jane Quads, Calves, & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 12 01:00
4 12 01:00
Squat   Video icon
4 12 01:00
4 15 01:00
4 15 01:00
4 15 01:00
00:05:00 None
00:30:00 None
00:05:00 None
4 40 01:00
4 40 01:00
Plank   Video icon
4 00:01:30 01:00

Notes:

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

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.

Thomas Jane Back & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
4 12 01:00
3 12 01:00
3 10 01:00
4 10 01:00
4 10 01:00
00:05:00 None
00:30:00 None
00:05:00 None

Notes:

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.

Thomas Jane Shoulders, Hamstrings, & Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 10 01:00
4 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
4 10 01:00
00:05:00 None
00:30:00 None
00:05:00 None
4 40 01:00
4 40 01:00
4 40 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Forearms blue Glutes blue Hamstrings blue Calves blue Hipflexors blue Chest orange Biceps orange Quads orange
3 Reviews Rate this plan
Renobiker
over 2 years 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.

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kylejr
almost 2 years 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

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kylejr
almost 2 years 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

3 Reviews
  • Renobiker
    over 2 years 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
    almost 2 years 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

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    •  
    •  
    •  
    •  
  • kylejr
    almost 2 years 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

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