JK Simmons Workout Routine & Diet Plan: Detailed Guide

If you’re not aware of the latest pop culture news, J.K. Simmons seriously underwent an overhaul to portray Commissioner Gordon for the film Justice League (in theaters on the 17th of November 2017) that is expected to rival the best of his co-stars.

What exactly does JK Simmons workout routine and diet plan appear to be?

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Who is J.K. Simmons?

JK Simmons Age

J.K. Simmons, in full Jonathan Kimble Simmons, was born on the 9th of January, 1955, in Detroit, Michigan, U.S. He is an American actor. One of the world’s most prolific and well-known actor-character actors of his time.

He has appeared in more than 200 TV and film parts since his first appearance in 1986. He’s been awarded many awards, including the Academy Award, a British Academy Film Award, the Screen Actors Guild Award, and the Golden Globe Award.

Film roles for him are J. Jonah Jameson in Sam Raimi’s Spider-Man trilogy (2002-2007) and an executive from the tobacco industry B.R. In Thank You for Smoking (2006), Mac MacGuff in Juno (2007) and music teacher Terence Fletcher in Whiplash (2014), in which he received an Academy Award for Best Supporting Actor, Bill in La La Land (2016), William Frawley in Being the Ricardos (2021) in which he was nominated in The Academy Award for Best Supporting Actor as well as commissioner James Gordon in the D.C. Extended Universe films Justice League (2017), Zack Snyder’s Justice League (2021), and Batgirl (2022).

The actor reprised the role in the role of Jameson in a variety of Marvel media not connected to The Raimi trilogy, such as multiple animated series in The Marvel Cinematic Universe movies Spider-Man: Far From Home (2019) and Spider-Man: No Way Home (2021), The web-based series The Daily Bugle (2019-2022) as well as The Sony’s Spider-Man Universe feature film Venom in Venom: Let There be Carnage (2021).

On television, he’s famous for his role as his character Dr. Emil Skoda on the NBC show Law & Order, white supremacist prisoner Vernon Schillinger on the HBO series Oz, and the Assistant the Police Chief Will Pope TNT’s The Closer. From 2017 until 2019, he played Howard Silk in the Starz series Counterpart.

He was also featured in advertisements in the name of Farmers Insurance and starred in the third season of the IFC comedy series Brockmire. In 2020, he played regular roles in the mini-series Defending Jacob and The Stand. He also portrayed the role of the lead in The Night Sky, an Amazon Prime Video science fiction series Night Sky.

As a voice actor, the voice actor is famous for his portrayal of Cave Johnson in the video game Portal 2 (2011) and its sequel Aperture Desk Job (2022), Tenzin in The Legend of Korra (2012-2014), Stanford “Ford” Pines in Gravity Falls (2015-2016), Kai in Kung Fu Panda 3 (2016) The Leodore Lionheart in Zootopia (2016), Theodore Lionheart in Zootopia (2016) The main persona in Klaus (2019), Pig Baby in Season 4 of the HBO Max animated series Infinity Train (2021) as well as Nolan “Omni-Man” Grayson in the Amazon Prime action animated series Invincible (2021). Invincible has featured him as the voice actor for Yellow M&M since 1996.

JK Simmons Workout

In addition to a dedication to his training, Simmons credits part of his success to his coach Aaron Williamson. A former Marine, Williamson has been training elite athletes and transforming Hollywood’s top stars into real muscular men like he’s producing action figures in an assembly line for celebrities like Zac Efron, Dwayne Johnson, Jamie Foxx, and Jai Courtney.

He first came across Simmons in 2015 to prepare him in preparation for Terminator Genisys.

In the beginning, Simmons wanted to escape the slumber of the set that was set in Louisiana However, after the film was completed, Simmons believed he was in the right place to make a complete body change.

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“He was determined to get in the best physical condition he’d ever seen,” Williamson says, “J.K.’s goal was to live a healthier lifestyle and not have to worry about health issues ever again.”

Take a look at two exercises Williamson designed specifically for Simmons (below). Don’t undervalue their power. Even though Simmons is just 61 years old, He’s an insane man. A madman who could perhaps even beat you to the punch.

JK Simmons Workout Principles

JK Simmons Workout Routine

When JK Simmons is working alongside his coach, he follows an exercise program based on Cumulative Blood Volume Training.

Our blood is a rich source of cell components, including amino acids, creatine minerals, anabolic glucose hormones, and electrolytes. A Cumulative blood Volume Training works to increase the muscle mass by pumping as many blood vessels as you can when you exercise.

JK Simmons Workout Routine

JK Simmons Body

JK Simmons Trainer JK Simmons has revealed that Cumulative Blood Volume Training has been developed to be conducted approximately 1 to 2 months at a time.

His workout routine is broken into two exercises. When he breaks, Simmons hits cardio and functional training. The personal trainer he has worked with has helped him maintain a healthy diet, including protein, lean, and many vegetables.

Carbs aren’t always bad things; They aren’t all bad. Carbs are absolutely necessary with Cumulative Blood Volume training.

Here’s JK Simmons’s training routine:

JK Simmons Workout Routine #1

JK Simmons Workout

Instructions: The suggested number of sets and reps required for each exercise should be completed (note supersets should be done back-to-back, with minimal or no time between sets, and the interval being 45 seconds between each). This exercise will work your back, chest, abdomen, and back.

Warmup: Try to keep the 140 BPM on the elliptical machine for 10 minutes. Make sure to include some dynamic stretching, too.

#1 Flat Dumbbell Press (superset with) Flat Dumbbell Press with Reverse Grip

4×10 reps for each exercise

#2 Machine Chest Press (superset with) Cable Crossovers

Four sets of 10-12 repetitions for each exercise. Exercise should be completed with a two-second isometric grip on both

#3 Wide-Grip Lat Pulldowns (superset with) Hammer Grip Pulldowns

4×10-12 reps for each exercise. Exercise with a 2-second hold of isometrics.

#4 Hammer Strength Row

Four x 10-12 repetitions using an isometric hold for 2 seconds and a 4-second negative (The lower phase should be slowing down)

#5 Supermans

4 10 reps

#6 Ab Finisher


4×15 reps

Hanging Leg Raises

3x 20 reps for each side

Abdominal Machine Crunch

3x 12-15 reps

Lying Side Oblique Crunches

5 reps per front

JK Simmons Workout Routine # 2

JK Simmons Lifting

Instructions: Exercises must be done using the recommended sets and reps (note that superset exercises should be done back-to-back and with a quick rest between sets) for 45 minutes to take a break between sets. While doing this workout, you’ll work your abs and your arms.

Warmup: Get onto the elliptical and run for 10 minutes, at 140 beats at a minute. Do some active stretches too.

#1 Standing Dumbbell Curls using Arm Blaster

Four sets of 12 to 15 reps are important to note that following three curls, complete the fourth set using dumbbells five pounds lighter than the ones you used in the first three sets.

Do the AMRAP as often as you can. Then, reduce the weight by 5 pounds, repeating the process, not taking a break between sets. When you’ve exhausted all the loads on the rack and are ready to move down the rack.

#2 Curls for Standing Cables (superset using) One-Arm High-Cable Curls

3×15 reps for each exercise

#3 Dumbbell The Hammer Curl

3 reps x 15 reps

#4 The Rope Cable Tricep Pressdowns (superset with) Overhead Rope Tricep Extensions

4-x 12–15 reps for each exercise. But make it a habit to drop three times in the final workout. Stop one rep short of failing using the weight you typically utilize.

Repeat the set until it is one rep short of failure while reducing your weight to 20 percent. If you are at the point of failure, lower in weight 20%, and finish the set using proper form.

#5 Dumbbell Tricep Kickbacks (superset with) Bodyweight Bench Dips

4 . 10-12 reps to work on bench dips for triceps. Are completed until failure.

#6 Ab Finisher

Instructions: The circuit could be completed in one session, with each exercise lasting 30 seconds. Each round must follow by 30 minutes of relaxation. Four circuits must be completed.

  • Forearm plank
  • Plank pushup
  • Plank Jacks
  • Side planks that have bend (It is your extended arm that pushes through a gap between your arm that is anchored and your body)

JK Simmons Workout Routine # 3

JK Simmons Jacked

Day #1 Chest, Triceps, and the Trocophis


10-20 minute walk at an incline on the treadmill

  • Barbell Bench Press 3×10
  • Close Grip Bench 3×10
  • Incline Dumbbell Press 3×10
  • Skull Crushers 3×10
  • Machine Chest Flys 3×10
  • Pulldowns of the Rope 3×10
  • Weighed Dips 3xFailure

Day #2 Back and Biceps


10-20 minute walk at an incline on the treadmill

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  • Deadlift 3×10
  • Dumbbell Bicep Curls 3×10
  • Dumbbell Rows 3×10
  • Drum Curls Dumbbells 3×10
  • Lateral Pulldowns 3×10
  • Preacher Curls 3×10
  • Weighted Chin-Ups 3xFailure

Day #3 Light For The Whole Body


10-20 minutes of incline on the treadmill

  • Standing Preacher Curls 3×10
  • Barbell Shrugs 3×10
  • Arnold Press 3×10
  • Tricep Overhead Extension 3×10
  • Cable Rows 3×10
  • The Dumbbell Chest is Flying 3×10
  • Weighed Step Ups 3×10

Day #4 Legs & Calves


10-20 minute walk at an incline on the treadmill

  • Back Squat 3×10
  • Lunges 3×10
  • Calf Raises 3×10
  • Hamstring Curls 3×10
  • Hack Squats 3×10
  • Leg Press 3×10
  • Jump Rope 3×50

Day #5 Shoulders, Traps, and Straps


10-20 minutes of incline on the treadmill

  • Military Press 3×10
  • Shoulder Front Raised 3×10
  • Shoulder Flys (D.B.) 3×10
  • Barbell Shrugs 3×10
  • Clean and press 3×10
  • Dumbbell Shrugs 3×10
  • Weighted Pull-Ups 3xFailure

There’s no more to it other than his exercise routine. Apart from that, there are several very interesting tips and tricks within the plan that can help him stay in the right direction towards his goals. We’ll discuss what is in the following section.

JK Simmons Workout Recommendations

JK Simmons follows several tips and tricks to his exercise routine since the exercises are quite challenging.

It is essential to adhere to his program to reap the most benefits. It is important to add these suggestions to his regimen to ensure that he can achieve the maximum benefit from his exercise routines.

Here are some:

Get A Knee

A few hits led to Simmons his knees becoming too swollen to be able to play football. Then he sat out.

Nothing Is Permanent

When you are in the mid-30s, you start to lose muscle mass by around 1percent per year. In your 50s, muscles are losing more than it is gaining; however, Simmons proves that it is not irreversible.

Fashion Factors

Simmons needed to concentrate on his arms to portray a character that wears shirts with sleeves, or perhaps not even wearing a shirt.

Aiding Hands

The trainer was in the same room as the former Marine Aaron Williamson, who has worked with famous athletes such as Dwayne Johnson and James Marsden. He also has an additional coach, Dana Perri, specializing in cardio and weight management.

Reasonable Dose

Alongside exercising with Perri, Simmons also meets with trainer Williamson at Gold’s Gym 3-4 times per week.

Superset Me

To get to be ripped, Simmons preferred to do many supersets. Simmons tends to concentrate on unilateral exercises to remain flexible as he gets older.

Dumbbells Are Smart

Dumbbells are less abrasive for the joints of a person than bars. That’s why Simmons prefers dumbbells. Up to 50 pounds per dumbbell is possible.

This was JK Simmons’s daily routine to exercise. He follows these suggestions to ensure success. After saying goodbye to his friends, he takes us through the plan for a diet that he’s developed to go with his exercise routine.

He believes it is essential to strike an equilibrium between these two elements. This section will show this.

J K Simmons Diet Plan

JK Simmons Muscles

Adhering to an appropriate diet plan to support JK Simmons is essential. Together with the trainer, Simmons consumes meals like lean proteins, vegetables, and fruits, low in carbohydrates.

The time of meals for Simmons differs every day. Simmons eats three times a day.

The daily amount of chocolate consumed by a person equals a single square. Diet is an essential part of a healthy life. But, every once in a while, treating yourself to a treat is equally crucial.

While he occasionally gets advice from his trainer, he’s been trying out various foods over the past couple of years.

Conclusion: there are a lot of low-carb food items and lean proteins and vegetables. It may be different each day for him. The meal is eaten at least every 3 hours. He describes a small piece of dark chocolate as his “secret weapon.” A square of chocolate is consumed every morning by his.

The diet program suggested by JK Simmons is as follows:

The 1st meal: Eggs Oatmeal

2nd Meal: Protein shake

3rd Meal: Lean meat

4. Meal 4: Shake with protein, Chocolate

5th Meal: Lean meat, Vegetables

What To Eat

  • Chicken Breast
  • Lean Protein
  • Leafy Greens
  • Low-carb Vegetables
  • Dark Chocolate
  • Water

What Not To Eat

This is a brief overview of meals and foods which JK Simmons adds or subtracts from his diet. Furthermore, he offers some tips and tricks to use. In the following part of this article, we’ll go over each area and some more.

J K Simmons Diet Plan Recommendations

JK Simmons Ripped

Diets demand a lot of perseverance and dedication, and they’re not always simple to adhere to. So, Simmons adheres to a few guidelines to keep him in the right direction with his diet and keep it steady. In this section, the diet advice that he offers. The diet advice he provides is basic; however, it can be a huge boost to any diet plan!

Experimentation Plan

In terms of Simmons the diet, he adheres to the low-carb lifestyle, which includes lots of lean protein and vegetables. However, Simmons mixes the sources of protein to make it exciting.

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Energy Up

To maximize metabolic efficiency, Simmons eats every 3 hours. You can keep blood sugar levels by eating only a small, balanced food.

Dark Indulgence

The secret weapon of Simmons is just one piece of chocolate that is dark. You should ensure that you consume your favorite food items in moderation to remain on the right to your eating plan.

JK Simmons gave this advice to his followers and anyone else who is following his recommendations. We’ll discuss his diet and supplementation in the following section since they’re integral to his daily life.

JK Simmons Diet Plan: Nutrition and Supplements

JK Simmons Buff

JK Simmons does not consume any supplements; however, whatever he consumes, he is focused on his food and exercise routine.

The decision to supplement your diet and the best ones to use shouldn’t be made lightly. Before taking them, learn about the advantages they could bring and the potential risks they create.

Talk about the products you can take with your doctor to determine what supplements you need to take to maintain your health.

The complete list of supplements JK Simmons is taking is listed below:


Protein can keep you fit and healthy in muscle-building, fat-burning, and appetite-controlling components.


To improve your fitness performance, creatine assists in building muscle, improving blood sugar control, and increasing the size of muscles.


Decreases in testosterone levels due to age can be prevented by taking supplements to improve your strength and endurance.


Omega-3 fatty acids found within omega-3 fatty acids could be beneficial to joint function and the brain’s function and mood.


The consumption of a multivitamin is a smart choice for all people, particularly when they’re trying new things in their food habits.

JK Simmons Transformation

J K Simmons Workout

This weekend, coach Aaron Williamson posted a photo on Instagram showing J.K. Simmons looking seriously excited.

“Everywhen we train with him, I forget that he’s 61. I have a lot of respect for this person,” Aaron captioned the photo of an actor lifting dumbbells while showing off his massive muscles. Aaron also included”OldManCranking” as a hashtag “OldManCranking.”

Of course, we can’t be waiting for Justice League, and this adds another reason! This film is yet another comic book movie for J.K.; he’s one of the few actors to change between Marvel (in Spider-Man) and D.C. Comics films.

“Honestly, in my time of playing JJJ or JJJJ, which the Marvel people refer to him, it was like an individual to me. I did my best to rip from the pages of comic novels,” he told Stephen Colbert in April about his Spider-man character J. Jonah Jameson. “Truthfully, I’m Commissioner Gordon is something I need to do some work on. I need to figure out what my plan will become.”

We have an inkling that he’s becoming his character. We were sure this would be different than the other shows we’ve watched. Still, on both the large and small screens, the previous Commissioner Gordons look different from this. Ben McKenzie in Gotham? Gary Oldman in The Dark Knight Rises? You may recall that neither appears as powerful as J.K. is.

JK Simmons Weight Loss Before & After Photo

JK Simmons Weight Loss Before & After Photo

The actor is J.K. Simmons, like you’ve never seen before! The actor is getting extremely buff for his upcoming character in the role of Commissioner Gordon in the movie Justice League.

However, this isn’t the Gotham commissioner we’re accustomed to. Zack Snyder’s Justice League: Part One is expected to have plenty of muscle. We’re not certain Batman will be needed to play this character if that’s what the head of the police department looks like.

Last Words

JK Simmons Working Out

JK Simmons is a well-known actor who has been featured in a variety of big-screen films. His amazing body has impressed everyone around the globe due to his age.

He is often working out to keep in shape. He’s been regularly going to the gym in preparation for roles in movies. One of his most well-known films that he’s gotten fit for is ‘Justice league.’


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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