JK Simmons Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
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Currently, in his mid-sixties, JK Simmons has a body that could make even the young generation jealous, as Simmons himself once jokingly exclaimed.

But the Justice League actor didn’t get in such incredible shape alone. His famous personal trainer designed two workout routines that Simmons follows religiously.

As a certified personal trainer, I spent hours examining Simmons’ interviews and social profiles to find out what his routine and diet look like. Here’s what we found.

J.K. Simmons Stats

  • Born: January 9, 1955
  • Height: 5’ 11’’
  • Weight: 148 lbs


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A post shared by J. K. Simmons (@jksimmons1955)

The world was shocked when Simmons’ personal trainer Aaron Williamson shared a photo of the then 61-year-old’s insane biceps.

Many suspected that he got ripped for his role as Commissioner Gordon in Justice League. Not so, explained JK Simmons:


“This is all coincidental. After the second and final time that I got hugely fat in my life and when I lost that weight six or seven years ago, I pretty much decided that I was going to stay in decent shape for the rest of my life.”

- JK Simmons

Getting bulked up in the gym is only a part of the healthy lifestyle of the actor who did voiceovers in Kung Fu Panda.

He had a lot of help from Williamson, who also trains other stars like Dwayne Johnson and Zac Efron.

JK Simmons’ Workout Routine

JK Simmons’ workout routine consists of two different workout routines. We’ve split them over five days.

You’ll only need special equipment, like an arm blaster and a cable machine, to perform a few of these exercises.

Monday: Back And Arms

man working out in a gym

Simmons focuses on his back and arms in the first part of his routine.

The trick here is to do superset exercises with little to no rest.

  • Flat Dumbbell Press (4 sets of 10 reps) - Superset with Flat Reverse Grip Dumbbell Press (3 sets of 10 reps)
  • Machine Chest Press (4 sets of 10 to 12 reps) - Superset with Cable Crossovers (3 sets of 10 reps)
  • Wide Grip Lat Pulldowns (4 sets of 10 to 12 reps) - Superset with Hammer Grip Pulldowns (3 sets of 10 reps)
  • Hammer Strength Row (4 sets of 10 to 12 reps)

Tuesday: Full Body

man doing ab workout in a gym

Tuesday exercises will activate muscles in your whole body, from your abs to your core.

  • Supermans (4 sets of 10 reps)
  • Crunches (4 sets of 15 reps)
  • Hanging Leg Raises (3 sets of 20 reps)
  • Abdominal Machine Crunch (3 sets of 12 to 15 reps)
  • Lying Side Oblique Crunches (1 set of 5 reps on each side)

Wednesday: Cardio And Functional Training

man working out outdoors

Simmons prefers to get in some cardio by riding his bike to the gym. In my experience, you can do the same or try these exercises.

  • Jumping Jacks (2 sets of 60 reps)
  • High Knee Run (2 sets of 30 reps)
  • Butt Kicks (2 sets of 30 reps)
  • Lateral Lunge (2 sets of 12 reps to each side)
  • Pushup (2 sets of 15 reps)
  • Squat (2 sets of 25 reps)
  • Plank (2 sets of 30 seconds)

Thursday: Triceps and Biceps

man using dumbbells

Simmons got his arms ripped by dedicating a part of his routine solely to his triceps and biceps.

  • Standing Dumbbell Curls using Arm Blaster (4 sets of 12 to 15 reps)
  • Standing Cable Curls (3 sets of 15 reps) - Superset with One-Arm High-Cable Curls (3 sets of 10 reps)
  • Dumbbell Hammer Curls (3 sets of 15 reps)
  • Rope Cable Tricep Pressdowns (4 sets of 12 to 15 reps) - Superset with Overhead Rope Tricep Extensions (3 sets of 10 reps)

Note: Complete a triple drop set on the last set of each exercise.

  • Dumbbell Tricep Kickbacks (4 sets of 10 to 12 reps) - Superset with Bodyweight Bench Dips (3 sets of 15 reps)

Note: Perform bench dips with heavyweights, i.e., to failure

Friday: Core

shirtless man doing planks outdoors

On Fridays, focus on strengthening your core by doing plank variations.

  • Forearm Plank (4 sets of 30 seconds)
  • Plank Pushup (4 sets of 30 seconds)
  • Plank Jacks (4 sets of 30 seconds)
  • Side Planks (4 sets of 30 seconds)

Saturday/Sunday: Active Rest

Feeling sore?  Take weekends off. But try to engage in some light physical activity, like brisk walks and short runs, to make your rest active.

JK Simmons Workout Principles

JK Simmons’s workout routine consists of high reps because it follows the principles of Cumulative Blood Volume Training (CBVT).

CBVT is based on the idea that you should pump as much blood as possible to the muscle you’re training to increase its size.

That’s why Simmons’ workouts include superset exercises, which should be done with little to no rest between sets.

Because JK Simmons’ workout routine is so hardcore, you can expect to see the first results fast. It’s perfect for getting ready for important events without spending a ton of time in the gym.

JK Simmons’ Diet Plan

plate with sliced boiled eggs and freshly sliced chicken breasts

JK Simmons sticks to a healthy diet but allows himself to have a cheat meal to stay motivated.

He also tries to eat every three hours to avoid giving in to his cravings if he gets hungry.

Surprisingly, his trainer said that Simmons doesn’t have a detailed meal plan [2].

Still, Williamson gave Simmons some general guidelines that you can follow, too:

  • Breakfast: Eggs and oatmeal
  • Snack: A protein shake
  • Lunch: Some lean meat (e.g., chicken breast, beef, veal, pork with the fat trimmed off)
  • Snack: A protein shake, one square of dark chocolate
  • Dinner: Lean meat, low-carb vegetables (e.g., broccoli, spinach, zucchini, iceberg lettuce, asparagus)

JK Simmons’ Nutrition Principles

Based on my experience, a well-balanced diet is a must for Simmons. He doesn’t just want enormous muscle mass—he also wants to avoid health issues for as long as possible.

His main principle, though, is to eat foods he likes in moderation. He believes that staying on track is easier when you’re not too hard on yourself.

What Supplements Does He Take?

white powder and pill supplements

Simmons takes three types of supplements that help him stay shredded and healthy: 

  • Whey protein: Whey helps Simmons increase and maintain his muscle mass. It also accelerates metabolism, so Simmons can enjoy a few more squares of his favorite dark chocolate without worry [3].
  • Omega-3: According to the WebMD, omega-3 keeps Simmons’ heart healthy and reduces the risk of cardiovascular problems [4].
  • Multivitamins: Multivitamins are beneficial for overall health, from the immune system to the brain [5].

Many suspected that Simmons was taking anabolic steroids, including me, but these are probably just rumors since the American actor is very health-conscious.

Related Articles:


What Is the Psychological Impact of JK Simmons' Physical Transformation?

The psychological impact of JK Simmons' physical transformation is a notable enhancement in self-image and confidence, demonstrating the profound influence of fitness on mental well-being and likely elevating his self-esteem and motivation in various aspects of life.

How Did Diet Contribute to JK Simmons' Muscle Definition and Fitness?

The diet contributed to JK Simmons' muscle definition and fitness by focusing on high-protein, nutrient-rich foods, and controlled calorie intake, which played a crucial role in complementing his intensive workout regimen and achieving his fitness goals.

What Injury Prevention and Recovery Techniques Were Used in JK Simmons' Workout Routine?

Injury prevention and recovery techniques used in JK Simmons' workout routine include proper warm-ups, cool-downs, and possibly incorporating physiotherapy or massage, essential for managing the intensity of his workouts and mitigating injury risks, especially considering his age.

Can Elements of JK Simmons' Workout Be Adapted for Different Fitness Levels?

Yes, elements of JK Simmons' workout can be adapted for different fitness levels, allowing for modifications that suit beginners or those with less training experience, enabling gradual fitness development while minimizing injury risks.

Is a Workout Regimen as Intense as JK Simmons' Sustainable in the Long Term?

An intense workout regimen like JK Simmons' can be sustainable long-term if balanced with adequate rest, recovery, and overall health maintenance, requiring adjustments in training intensity to prevent burnout and ensure ongoing health and fitness.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329318/
  2. https://www.hollywoodreporter.com/movies/movie-news/jk-simmons-trainer-reveals-how-900937/
  3. https://www.healthifyme.com/blog/whey-protein/
  4. https://www.webmd.com/hypertension-high-blood-pressure/omega-3-fish-oil-supplements-for-high-blood-pressure
  5. https://www.fastandup.in/blog/importance-of-multivitamins-for-immune-system
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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