How Frank Castle AKA The Punisher Would Train In Real Life!! The Punisher is a marine captain turned violent vigilantly! He has no superpowers of his own but despite this, he still goes head to head with some of the most dangerous superpowered individuals in the Marvel universe! So The Punisher of course needs a top-notch fitness plan to keep himself in crime-fighting shape! In this video, I'll be breaking down how The Punisher would need to train in real life to do what he does and perform at such a high level! I'll be covering The Punisher's strength workouts, cardio workouts, and the diet he would want to follow if he was real! At the end of the video, I'll be giving you your very own Punisher training program so you can become a badass just like Frank Castle himself!

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Day 1 Max Strength-

Trapbar Deadlift 4x6

Heavy Bench Press 4x5

Weighted Pull-Ups 4x6

Side Weighted Step Ups 4x8/side

Heavy Farmers Carry 4x45 Seconds

Day 2 Explosive Strength/HIIT

Heavy Kettlebell Swings 4x8
+
Single Arm Dumbbell Push Press 4x10/side

Box Jumps 4x5
+
Med Ball Wall Throws 4x8/side

Assault Bike Or Rower Intervals 8 rounds each consisting of
15 seconds of all-out work
then 75 seconds of recovery

Day 3 General Strength

Back Squats 4x12

Landmine Press 4x12/side
+
Heavy Single Arm Farmers Carry 4x45 second walk each side

Barbell Hip Thrusts 3x10
+
Cable Paloff Press 3x12/side

Cable Rows 3x12
+
Bottoms Up Kettlebell Carry 3x30 seconds a side

Day 4 Explosive Strength/Long Duration High-Intensity Cardio

Lying Med Ball Chest Pass 4x6
+
Kettle Bell Snatches 4x8/side

Med Ball Slams 4x12
+
Broad Jumps 4x6

AMRAP (As Many Rounds As Possible) In 15 Minutes Of

Heavy Sled Push 70 Feet
+
Heavy Farmers Carry 70 Feet
+
Push Ups x10

Rest as little as possible

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