Thomas Jane "Punisher" Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings

Workout Summary

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 fol... more

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.

Thomas Jane "Punisher" Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings
Thomas Jane "Punisher" Workout Plan

Thomas Jane "Punisher" Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings

Workout Summary

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 fol... more

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.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Medicine Ball
  • Treadmill
  • Leg Extension Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
5 sets, 40 reps, 01:00 rest
5 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
5 sets, 40 reps, 01:00 rest
5 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
5 sets, 40 reps, 01:00 rest
5 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
5 sets, 40 reps, 01:00 rest
5 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:30, 01:00 rest
4 -- 00:01:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Abs primary Quads primary Triceps primary Chest primary Calves primary Lats primary Hamstrings primary Middle back primary Traps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Medicine Ball
  • Treadmill
  • Leg Extension Machine
Show All

105 people started this plan

3 Reviews

  • Renobiker
    over 3 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
    about 3 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

  • kylejr
    about 3 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

Thomas Jane "Punisher" Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Barbell
  • Medicine Ball
  • Treadmill
  • Leg Extension Machine
Show All

105 people started this plan