DESPITE JON BERNTHAL appearing in The Bear for a mere 11 minutes, his impact was undeniable. Before hurling cutlery in that now-iconic scene (in Fishes, season two) which earned him an Emmy, Bernthal was best known for his role as Frank Castle in The Punisher.
And now a new set photo from The Punisher: Special Presentation has just dropped, with production now officially wrapped ahead of its 2026 release on Disney+.
During filming for seasons 1 and 2, Jon Bernthal went all in – physically and mentally – to embody the brutal antihero Frank Castle. His method acting approach saw him rucking across Brooklyn Bridge at midnight and powering through three intense workouts a day to stay in character.
Jon Bernthal’s training
In an interview with Men’s Journal during season 2 filming, Bernthal described his daily routine as ‘a beast’. He continued, ‘Today we got up at 4 in the morning.’ He later explained that every day he would complete three separate big, different workouts a day. ‘It’s pretty gnarly,’ he said.
Workout 1
The first of those workouts was a lifting session. ‘Usually we’ll start with a little strength work, whether it is taking on squats or the bench press, doing five sets of three at the maximum weight,’ says Bernthal. ‘There’s a lot of supersetting, and bodybuilding weight practices.’
Workout 2
‘Then we work on a lot of metcon [metabolic conditioning], doing as many rounds as we can, trying to get each movement just right. It will usually be about five or six full-body moves, like pull-ups or cleans. We’ll do that for somewhere around 20 minutes or so.’
Workout 3
To finish, Bernthal does boxing or jiu jitsu workouts between scenes. ‘I always want to box,’ he says, ‘but they really try to keep me working my whole body as much as possible. Learning the fights for the show or weapons training is almost a whole other workout on top of that.’
The brutal training wasn’t just about building muscle mass. When interviewed by Rotten Tomatoes about getting into the mindset of the role, Bernthal shared: ‘A lot of it just means, for me, really having the discipline to adhere to a certain lifestyle which means the first few weeks, putting on a 60-pound backpack and walking over the Brooklyn Bridge all night long until the sun came up. I don’t know why I did it. I just did it. It’s weird. It’s actor crap. It’s what I do.’
Jon Bernthal’s diet
When it came to Bernthal’s diet, his methods were just as rigorous, with a focus on lean protein and veg. He shared: ‘I’m on the job now. I’m pretty strict about what is going in the body. It’s also a bit of a mindset thing for the character of Frank. I don’t want to be feeling a big cushy meal. I don’t want to be escaping him through food. It’s not good for the character, or my body.
‘It’s about fuel that will get me through the day. Just lean meats and vegetables. I keep it really simple. I’m on the “no anything” diet plan. I would do anything for some pizza right now.’
This article originally appeared on Men’s Health UK.
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