The Punisher Workout


The Punisher Workout

The workout we have come up with today to post is the Punisher Workout! This one is inspired by the physique that Punisher has in the Marvel Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Punisher Stats:

Height: 6’1
Weight: 200 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.


Punisher Workout:

Training Volume:

5 days


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.

Day 1: Swings and EMOMS

Warm up:

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


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


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


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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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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