Tom Jane's (The Punisher) Workout Plan

kenyon21 · 10-Jun-04, 11:40 PM

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 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.

Wonder Twins power, activate!
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.

http://msn.menshealth.com/cda/articl...0-1298,00.html

-----------------------------------------------------------------------
How did he manage to make such a transformation with this routine? I mean this just goes against pretty much everything i've ever learned about weightlifting. He did all his sets in high reps, and he worked out twice a day, he did cardio first, he did very high rep ab exercises... how did this manage to work?

Turkish · 10-Jun-04, 11:51 PM

wow....that sounds intense man.....i wish i had the luxuary of time and money, to actualy attempt something like that.....

rrouleau · 11-Jun-04, 09:44 AM

Quote:

Originally Posted by kenyon21

-----------------------------------------------------------------------
How did he manage to make such a transformation with this routine? I mean this just goes against pretty much everything i've ever learned about weightlifting. He did all his sets in high reps, and he worked out twice a day, he did cardio first, he did very high rep ab exercises... how did this manage to work?

Yeah it def seems very intense. Im not sure but ill take a guess at what might have helped him out. This guy can afford one of the best trainer or trainers. I bet his diet has a big factor on the working out 2 twice a day thing. Working out 4 days a week and having 3 days rest is also another great thing for recovery. Im just taking a guess at what else could have helped him out in this routine.

Klinger · 11-Jun-04, 12:37 PM

Quote:

Originally Posted by rrouleau

Yeah it def seems very intense. Im not sure but ill take a guess at what might have helped him out. This guy can afford one of the best trainer or trainers. I bet his diet has a big factor on the working out 2 twice a day thing. Working out 4 days a week and having 3 days rest is also another great thing for recovery. Im just taking a guess at what else could have helped him out in this routine.

This is dead on -- I read the same piece on Jane and his diet was pristine and perfectly crafted for this routine. Don't forget this guy did one thing for all of those weeks: work out and memorize lines. We all could do this with that kind of time, eh?

Jason

LloydBraun · 11-Jun-04, 02:01 PM

In his diet plan, he ate 2,000-2,500 calories a day. Does that seem weird? I guess if it really was too little he wouldn't have gotten those results, but it seems like you would need a lot more for doing cardio and weights? I would think you'd need more calories...

kenyon21 · 11-Jun-04, 02:20 PM

yeah thats the other thing i noticed. he wasn't eating that many calories a day at ALL. which makes sense for him cutting down to the 11% BF, but it doesn't make any sense at all how he packed on so much muscle with that low of a caloric intake.

DustinLati · 15-Jun-04, 11:02 PM

I read the same MensHealth. Those articles are bogus in my opinion. There was one on the Rocks diet a while back too. All 6 of his meals were whole food meals. Now tell me how can someone with a hectic on-the-road lifestyle like that eat 6 whole food meals a day. Its impossible. Hes probably either in a trailer, a bus, or a plane half of his life. I garantee 1/2 his diet is nothing but protein shakes and a bunch of roids. He didnt even have a PWO shake on his diet list.

And when you have the best trainers/dieticians/roid prescriptions on hand 24/7, that doesnt hurt either.

orestes · 16-Jun-04, 07:30 AM

When you're rich, and your agent can arrange anything for you, I'm sure you can get personal chef's who will conjure up any meal for you to eat at any time. I'm sure it's not uncommon at all for a celeb who lives life out of a trailer, bus, or a plan to have all of his meals made for him. Hey, life's a b*tch, but when you can afford other people to do the crap work for you, there's less to b*tch about.

rrouleau · 18-Jun-04, 10:04 AM

Quote:

Originally Posted by LloydBraun

In his diet plan, he ate 2,000-2,500 calories a day. Does that seem weird? I guess if it really was too little he wouldn't have gotten those results, but it seems like you would need a lot more for doing cardio and weights? I would think you'd need more calories...

Sometimes t.v. can make a person look totally different from different angles.

devilfan · 07-Jul-04, 08:49 PM

I think either the workout, the results of it, or both were embellished for the article. If that's not the case then he had some serious chemical help. No one is recovering from a workout in 5 hours, I'm sorry, I don't care what your diet is, much less working out twice a day four days in a row. Not happening!

jukka · 08-Jul-04, 07:23 AM

Quote:

Originally Posted by orestes

Hey, life's a b*tch, but when you can afford other people to do the crap work for you, there's less to b*tch about.

Nicely put, Orestes!!

I guess roids would be a big help in that then Mr Punisher would not have to worry about not recovering, all the training would produce fantastic results.

But it sure as hell is not intense, it is tiring, takes long...
but doing tons of sets per workout means that you sure as hell
don't do them with any degree of intensity, you just do them half-assed
and save your energy for the dozens of sets you still have to do.

That said, in the late 80's that type of training was popular among pro bodybuilders, for a short while anyway.

DustinLati · 08-Jul-04, 02:04 PM

he didnt take in that much protein....he had about 5 or 6 "complex carbohydrate drinks" a day though. Weird.

xrichmondx · 08-Jul-04, 06:18 PM

how much do you think roids are used in hollywood cuase some of thos guys have to get big fast?

GM NOV8D · 30-Jul-04, 12:35 AM

i've been thinking about doing this workout for a while....

currently i'm doing the workout that the los angeles fire department has recommended for its trainees, it's an 8 week program, but i'd like to switch it up for a bit.....

and richmond...that's a really good question....i wouldnt be surprised if the number was pretty high, or low for that matter.....

DaRkAnGel · 30-Jul-04, 01:24 AM

I don't klnow what the big fuss is. The leg press number isn't that bad but he's not that huge of a guy(i can leg press the same and im 16)... i see bigger guys almost daily and especially in the gym i go to.