J K Simmons Workout Routine and Diet Plan

The young Jonathan Kimble Simmons grew up in a Detroit suburb and moved to Ohio at the age of 10 after growing up in Michigan. After playing football and participating in choir and drama in high school and graduating with a degree in music from the University of Montana, Simmons returned home to his home state. A few years later he relocated to Seattle, where he joined the theatre. Simmons was eventually cast on Broadway in the early 1990s, and he also appeared in a few television roles, including Law & Order. He gradually developed a reputation as a regular in shows like The Closer and Homicide. While he also scored film roles, he won critical acclaim for Juno and really made a name for himself with Whiplash, for which he won the Golden Globe and the Academy Award. Aside from voice acting for animated films, video games, and TV ads, Simmons also has experience playing video characters. Besides his spouse, Simmons is the father of two children. The social media presence of this person is quite minimal. Approximately 170  in weight and 5 feet 11 inches tall, Simmons is a good-looking young man.

JK Simmons
As an editor, I am very interested in JK Simmons and his workout routine, so I decided to write this article. Besides that, we’ve included his diet planner and all the information about his personal health. The man is a consistent person who always makes sure that he gets the best. In the next section, we will examine his statistics before moving on to his plan.

J K Simmons Body Statistics

  • Birth Year: 1955
  • Birth Date: January 9
  • Height: 5 ft 11 in
  • Weight: 67 kg
  • Chest: 40 inches
  • Waist: 32 inches
  • Biceps: 14 inches

J K Simmons Workout Routine

As well as the dedication and hard work he puts into his workout regimen, Simmons credits his trainer Aaron Williamson with part of his success. The ex-Marine Williamson provides elite training to Hollywood A-listers, transforming them into bona fide muscleheads like he’s manufacturing action figures out of a machine–with stars like Zac Efron, Dwayne Johnson, Jamie Foxx, and Jai Courtney. Simmons was the first actor he instructed in 2015, preparing him for Terminator Genisys.

The actor  Simmon left Louisiana, where the film’s set was based, at first to escape the dull routine, but after shooting wrapped, he felt ready for a change of scenery entirely.

“He wanted to get into the best shape he had ever been in,” Williamson elaborates, “J.K.’s goal was to adopt a healthy lifestyle and never have to worry again about health issues.”

In an interview, the former Royal Marine, who now trains Hollywood’s movers and shakers, said it all started when he shot Terminator and maintained that consistency. He stated he wanted to see Simmons devote more time to a physical transformation after shooting Whiplash, saying: “He wants to have some ‘beefing’ guns to show people that he is just not that guy that does Farmers commercials.”

In Terminator, he wanted to keep himself as healthy as possible while on set. Meanwhile, he was getting ready for Whiplash and somehow felt like things needed to go to the next level. Another trainer works for him in Los Angeles. The new trainer is different from the current one, so we complement each other’s strengths. He managed to lose a lot of weight when he started doing this cardio strength-training class with her. After becoming addicted to fitness, he became passionate about it. With his current fitness level, the trainer plays a crucial role in giving him muscles that he didn’t have before. One of the motivating factors for him is that he wants to do something with his arms and shoulders so he can play a character who can wear a tank top in the future.

In the gym, people are literally doing double-takes every time they see him. Their jaws dropped when they saw him there. The discipline he is showing is marvelous, and he is so dedicated to accomplishing something he has never done before. There’s no denying his ripped physique. Trainers can’t compare to him in terms of shredded ness.

It’s common for Williamson to train with Simmons twice or three times per week – but no two gym workouts are the same for him.

“Each session is different – I don’t pre-plan any workout before he gets there… “We never go in and do the same workout. It is always different.” As a way to make the gym feel more like a workout, Simmons rides a bike to get to the gym and then uses the treadmill for 15 minutes once he gets there. To get some blood flowing into the muscles before the working sets begin, he performs a few warm-up sets on the weights. The key to seeing Simmons muscle growth is to do mega sets and giant sets with high rep rates and low rep rates so that Williamson sees his muscles grow from sheer volume.

JK Simmons

“I’m big on hitting the muscle from as many different angles as you can with as much blood volume as you can,” Williamson explained to Business Insider. “All these different angles confuse the muscles, creating definition. We use different exercises back to back to back – by the end of the set, we are essentially doing 30 to 40 reps.” It is Williamson’s observation that Simmons does a great deal of dumbbell work during the sessions, switching his grip and planes of motion to blast his arms from every angle conceivable.

Cables are used to exercise his chest, and planks, crunches, and leg raise to exercise his core. It appears Simmons’ results are impressive as he does high reps with low weight. Take a look at these two sample workouts that Williamson created for Simmons (below). The intensity of their attack should not be underestimated. While 61 years old, Simmons operates like a madman, one who can even exceed you in strength.


Directions: The recommended number of reps and sets for each exercise must be completed (note: superset exercises should be performed back-to-back with little or no rest between sets, with a 45-second rest between each). This exercise works your chest, back, abs, and shoulders.

Warmup: Try to maintain 140 BPM on the elliptical for 10 minutes. Don’t forget to add some dynamic stretches, too.

1. Flat Dumbbell Press (superset with) Flat Reverse Grip Dumbbell Press
4 x 10 reps every exercise

2. Machine Chest Press (superset with) Cable Crossovers
4 x 10-12 reps each exercise with a 2-second isometric grasp on both

3. Wide-Grip Lat Pulldowns (superset with) Hammer Grip Pulldowns
4 x 10-12 reps each exercise with 2-second isometric hold

4. Hammer Strength Row
4 x 10-12 reps with 2-second isometric hold and 4-second negative (The lowering phase should be slowed down)

5. Supermans 
4 x 10 reps

6. Ab Finisher
– Crunches
4 x 15 reps
– Hanging Leg Raises
3 x 20 reps each side
– Abdominal Machine Crunch
3 x 12-15 reps
– Lying Side Oblique Crunches 
5 reps on each front


Directions: Exercises should be performed with the recommended reps and sets (note: superset exercises should be performed back-to-back with a short rest period between sets), taking 45 seconds to rest between sets. During this routine, you will work your arms and abs.

Warmup: Step on the elliptical for 10 minutes at 140 beats per minute. Make sure you do some dynamic stretches as well.

1. Standing Dumbbell Curls with Arm Blaster
4 x 12-15 reps It is to be noted that after the third set of curls, perform the fourth set with dumbbells 5 pounds lighter than you used for the first three sets. Complete the AMRAP as many times as you can, then reduce the weight by another 5 pounds and repeat, taking no rest between sets. Until you’ve exhausted the weights on the rack, go down the rack.

2. Standing Cable Curls (superset with) 1-Arm High-Cable Curls
3 x 15 reps each exercise

3. Dumbbell Hammer Curls
3 x 15 reps

4. Rope Cable Tricep Pressdowns (superset with) Overhead Rope Tricep Extensions
4 x 12-15 reps each exercise. However, make it a point to drop three times during the last set of each exercise. Try to halt one rep short of failure with the weight that you normally use. Continue with another set that ends one rep short of failure, but decreasing the weight by 20%. Once you have reached failure, decrease the weight by 20% and complete the final set with good form.

5. Dumbbell Tricep Kickbacks (superset with) Bodyweight Bench Dips 
4 x 10-12 reps for triceps kickbacks; Bench dips are performed until failure

JK Simmons

6. Ab Finisher
Directions: The circuit can be completed in one round by doing each exercise for 30 seconds. Each round should be followed by 30 seconds of rest. Four circuits should be performed.

– Forearm plank
– Plank pushup
– Plank jacks
– Side planks with a twist (It is your extended arm that drives through a hole between your anchored arm and your torso)

Day One: Chest and Triceps


10-20 minute incline walk 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

Rope Tricep Pushdowns 3×10

Weighed Dips 3xFailure

Day Two: Back and Biceps


10-20 minute incline walk on the treadmill


Deadlift 3×10

Dumbbell Bicep Curls 3×10

Dumbbell Rows 3×10

Dumbbell Hammer Curls 3×10

Lateral Pulldowns 3×10

Preacher Curls 3×10

Weighted Chin-Ups 3xFailure

Day Three: Full Body Light


10-20 minute incline walk 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

Dumbbell Chest Flys 3×10

Weighed Step Ups 3×10

Day Four: Legs and Calves


10-20 minute incline walk 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 Five: Shoulders and Traps


10-20 minute incline walk on the treadmill


Military Press 3×10

Shoulder Front Raises 3×10

Shoulder Flys (DB) 3×10

Barbell Shrugs 3×10

Clean and Press 3×10

Dumbbell Shrugs 3×10

Weighted Pull-Ups 3xFailure

There is nothing more to it than his workout routine. Aside from that, he also includes some very cool tips and tricks in his plan that help him stay on track towards his goals. We will discuss what he has to say in the next section.

J K Simmons Workout Tips and Tricks

JK Simmons follows several tips and tricks when it comes to his workout routine because the exercises can be quite tough. It is necessary to stick to his plan to see maximum benefits and so he would add these tips to his routine so that he could really make the best of his workouts. Here are a few of them:

Take A Knee

A few too many hits caused Simmons’ knees to become too sore to play football. He then dropped out.

Nothing Is Permanent

As you reach your mid-30s, you begin to lose muscle mass at a rate of about 1% per year. During your 50s, muscle is being lost faster than it is being gained, but Simmons shows us that it is reversible.

Fashion Considerations

It was very important to Simmons to focus on his arms in order to play a character who wears sleeveless shirts, or maybe no shirt at all.

Helping Hands

The trainer shared a room with former Marine Aaron Williamson, who has trained celebrities such as Dwayne Johnson and James Marsden. He also works with a second trainer, Dana Perri, who specializes in cardio and weight management.

JK Simmons

Reasonable Dose

Additionally to working out with Perri, Simmons also meets with trainer Williamson at Gold’s Gym 2-3 times per week.

Superset Me

As a way of getting ripped, Simmons preferred to do lots of supersets. Since he’s getting older, he tends to focus on unilateral movements to keep himself flexible.

Dumbbells Are Smart

Dumbbells are easier on his joints than barbells, which is why Simmons prefers them. As high as 50 lbs. per dumbbell is within his capabilities.

This was JK Simmons’ daily routine for working out. He follows these tips to make it successful. Having said goodbye to them, he walks us through the diet plan he has outlined to coincide with his workout routine. He believes it’s at the core of fitness to have a balance between these two aspects. The following section will demonstrate this.

J K Simmons Diet Plan

It is important to follow a balanced diet for JK Simmons. In collaboration with his trainer, he eats foods like vegetables and lean proteins that are low in carbs. The timing of meals for Simmons varies each day. He consumes every three hours.

His daily chocolate intake amounts to one square. Nutrition is an important part of a healthy lifestyle. Nevertheless, every once in a while treating yourself to a cheat meal is also very important.

Although he receives advice from his trainer occasionally, he has been experimenting with different foods within the past few years. You’ll find lots of low-carb foods, lean proteins, and vegetables. It might be a little different every day for him. A meal is eaten every three hours by him. He describes a piece of dark chocolate as his “secret weapon.” One square is eaten each day by him.

J K Simmons

A diet plan suggested by JK Simmons is given below:

  • 1st Meal: Eggs, Oatmeal
  • 2nd Meal: Protein shake
  • 3rd Meal: Lean meat
  • 4th Meal: Protein shake, 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

  • Processed Food
  • Fast Food
  • Too much alcohol
  • Too many fats
  • Candies
  • Deserts

Here’s an overview of the meal plans and food items that JK Simmons adds or subtracts to his diet. Additionally, he has a handful of tips and tricks that he uses. In the next part of the article, we will discuss each of these aspects as well as some others.

J K Simmons Diet Tips

Diets require a great deal of patience, and they are not always easy to follow. Therefore, Simmons follows some recommendations to help him stay on track with his diet and stay consistent. We will therefore discuss in this section the diet tips he gives. The diet tips he gives are very basic, but they can really boost any diet program!

Experimentation Plan

As for Simmons’ diet, he sticks to a low-carb regimen, featuring plenty of lean protein and veggies, but he mixes up the sources as well to make it interesting.

J K Simmons

Power Up

For maximum metabolic efficiency, Simmons eats every 3 hours. It is possible to maintain blood glucose levels with a small, well-balanced meal.

Dark Indulgence

The ‘secret weapon’ of Simmons is a single square of dark chocolate. You must make sure that you consume your favorite foods in moderation to stay on track with your diet.

JK Simmons offered these tips to his fans, and to people who may be following him and following his advice. We will discuss his nutrition and supplements in the next section since they are a significant part of his life. 

J K Simmons Nutrition and Supplements

JK Simmons does not consume many supplements, but whatever he does consume he concentrates on his diet and workout routine. The decision of whether to take dietary supplements and which ones to take should not be taken lightly. Before implementing them, find out what benefits they may provide and what risks they may pose. Discuss products available to you with your healthcare provider so that you can decide together what you should take for your health overall. A list of all supplements that JK Simmons takes can be found below.


As a muscle-building, fat-burning, and appetite-taming element, protein helps keep you healthy.


As to improving gym performance, creatine can also help muscle building, improve blood sugar control, and enhance muscle mass.

JK Simmons


Age-related declines in testosterone levels can be prevented by taking supplements, which can increase your strength and energy.


The omega-3 fatty acids found in omega-3 fatty acids can have a positive effect on joint function, as well as brain function and mood.


The use of a multivitamin is a wise move for people of all ages, especially when they are experimenting with their diet.

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