Dirty Laundry
Because we loved this film so much here’s the workout Thomas Jane did for his first appearance as The Punisher
4-day-a-week total-body plan
Jane’s twice-a-day, hour-long weight-training workouts were broken up into the following 4-day-a-week total-body plan:
Day 1, chest and biceps
Day 2, quadriceps and calves
Day 3, back and triceps
Day 4, shoulders and hamstrings.
The secret power
The twist was that his trainer John Maclaren would make him do the same workout twice a day. Jane hit the weights in the morning, then rested at least 5 hours before repeating the weight routine, to fatigue his muscles into growing. And grow they did. “In 9 weeks, he went from 70- to 105-pound dumbbells in the chest press and raised his 10-repetition total in the leg press from 550 to 1,050 pounds,” says MacLaren.
For the mere mortal
For those of us not training for a million-dollar action role, doing Jane’s routine once a day is enough. Rest for 1 minute between all sets. After the weight workout, try his cardiovascular routine: a 5-minute warmup, then 30 to 50 minutes in your target heart-rate zone (150 to 155 beats per minute for Jane), and a 5-minute cooldown. Jane also performed four to eight sets of 40 to 150 ab exercises every day, though doing this twice a week will work just fine for us guys who live real-world schedules. 
Monday
Do four sets of 10 repetitions each: pec deck, 15-degree-incline dumbbell press, barbell bench press, dip, barbell curl, dumbbell curl, reverse curl.
Tuesday
Do four sets of 10 to 15 reps each: leg extension, leg press, parallel squat; then, three long sets of walking lunges. Next, do four sets of 12 to 15 reps of the standing calf raise and seated calf raise.
Thursday
Do 10 to 15 reps per set: lat pulldown (three sets), front pulldown (three sets), neutral-grip one-arm row (four sets), wide-grip seated row (three sets). Then do 10 reps per set: lying triceps extension (three sets), triceps pushdown (four sets), V-bar triceps pushdown (three sets), reverse triceps extension (four sets).
Friday
Do 10 reps per set: dumbbell shrug (four sets), barbell shrug (two sets), dumbbell seated military press (four sets), lateral raise (three sets), front raise (three sets), reverse fly (three sets), lying hamstring curl (three sets), one-leg hamstring curl (three sets), straight-leg deadlift (four sets). Rest up for Monday.
