Last Updated On August 7, 2023
When you picture men in their late 60s, you may think about mowing lawns and playing with grandchildren. What you probably don't think about is muscle envy and wondering about their workout routine and diet.
With Jonathan Kimble Simmons, though, you should. This iconic American actor built lean muscle mass, added weight and got ripped, becoming the envy of athletes and actors half his age.
In this review, we will take a close look at his life, accolades, achievements, and, most importantly, his strenuous workout routine, diet, and supplements.
There is no age limit on great living and building muscle, and with the JK Simmons workout plan, we can prove it.
- Workout Summary
- Jacked JK Simmons' Workout Routine
- Who Is JK Simmons? (Beloved American Actor)
- Current Body Stats
- JK Simmons’ Workout Principles (How He Shocked The World)
- Awards & Achievements In Hollywood & Beyond
- JK Simmons' Diet & Nutrition
- What Supplements Does JK Simmons Take?
- JK Simmons Workout Routine & Diet FAQs
- Conclusion
Workout Summary
Main Workout Goal | Strength Training |
Program Duration | 9 weeks |
Workout Days Per Week | 3 |
Time Per Workout | 60-90 minutes |
Recommended Supplements | Protein Shakes Multivitamins Omega 3s BCAA's Creatine |
Jacked JK Simmons' Workout Routine
JK Simmons' workout routine is rigorous and detailed. His personal trainer Aaron Williamson focuses on a training method called Cumulative Blood Volume Training, or CBVT.
Essentially, the idea is to concentrate on flooding the muscle being trained with as much blood as possible.[1]
Because the blood carries the nutrients, fluids, oxygen, BCAAs, hormones and electrolytes, flooding the muscle pumps them full of these nutrients.
To accomplish this, trainers use half reps, long peak holds, and extended static contractions.
Simmons performs these actions to pump anabolic-rich blood to his muscles and increase their size.
This takes a professional trainer and a plan, so before you begin, make sure you are covered and protected, as this can be dangerous, causing damage to your muscles.
The following exercise routine is one that Simmons followed for his Justice League roles.
Along with Simmons' trainer, the cardio and functional training Simmons wanted was paired with building muscle mass that trainer Williamson needed.
There is a lot of arm work here, focusing on the biceps and triceps. Simmons hits cardio first, and while cardio and weight management were crucial, moves similar to hammer grip pulldowns, overhead rope tricep extensions, dumbbell hammer curls, and wide grip lat pulldowns were the central focal point.
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While none of this was critical for his role as Kai in Kung Fu Panda, it was for the live-action comic roles, including playing opposite Jamie Foxx in Spider-Man: No Way Home.
Along with Simmons diet plan, the superset exercises found below will have your arms larger and your endurance longer in a very short time. You can also check this article if you are working out and still wondering "Why are my arms so skinny?"
It is important to note, though, that Simmons trains with little to no rest between sets. The CBVT forces you to hold positions and weight with extended arm control and weight training arm blaster movements.
This is a difficult workout for anyone, especially beginners.
Training Phase One - Workout A
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Elliptical machine | 10 minutes | 1 | 10-15 secs |
Dynamic stretching | 5 minutes | 1 | 10-15 Secs |
Flat dumbbell press | 4 | 10 | 10-15 Secs |
Flat Reverse Grip Dumbbell Press | 4 | 10 | 10-15 Secs |
Machine Chest Press | 4 | 10-12 | 10-15 Secs |
Cable Crossover | 4 | 10-12 | 10-15 Secs |
Wide-Grip Lat Pulldown | 4 | 10-12 | 10-15 Secs |
Hammer Grip Pulldown | 4 | 10-12 | 10-15 Secs |
Hammer strength row | 4 | 10-12 | 10-15 Secs |
Superman | 4 | 10 | 10-15 Secs |
Crunch | 4 | 15 | 10-15 Secs |
Hanging leg raise | 3 | 20 (each side) | 10-15 Secs |
Abdominal machine crunch | 3 | 12-15 | 10-15 Secs |
Lying side oblique crunches | 2 | 5 (Each Side) | 10-15 Secs |
Related Article - Ideal Lat Pulldown Weight
Training Phase One - Workout B
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Elliptical machine | 10 minutes | 1 | 10-15 Secs |
Dynamic stretching | 5 minutes | 1 | 10-15 Secs |
Standing dumbbell curls with arm blaster | 4 | 12-15 | 10-15 Secs |
Standing cable curls | 3 | 15 | 10-15 Secs |
One-arm high-cable curl | 3 | 15 | 10-15 Secs |
Dumbbell hammer curl | 3 | 15 | 10-15 Secs |
Rope push-down | 4 | 12-15 | 10-15 Secs |
Overhead rope triceps extension | 4 | 12-15 | 10-15 Secs |
Dumbbell tricep kickbacks | 4 | 10-12 | 10-15 Secs |
Bodyweight bench dips | 4 | 10-12 | 10-15 Secs |
Plank | 1 | Until Failure | 10-15 Secs |
Side planks with a twist | 1 | Until Failure | 10-15 Secs |
Plank jack | 1 | Until Failure | 10-15 Secs |
Plank push-up | 1 | Until Failure | 10-15 Secs |
Training Phase Two - Monday Workout (Chest & Triceps)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Unilateral flat dumbbell press | 4 | 6-10 | 10-15 Secs |
Unilateral fly | 3 | 12 | 10-15 Secs |
Unilateral pec dec fly | 2 | 15 | 10-15 Secs |
Dips | 2 | Until failure | 10-15 Secs |
Push-up | 2 | Until Failure | 10-15 Secs |
One-arm overhead triceps extension | 3 | 12 (each arm) | 10-15 Secs |
Triceps push-down | 3 | 12 | 10-15 Secs |
Reverse dips | 3 | Until Failure | 10-15 Secs |
Training Phase Two - Wednesday Workout (Back, Shoulders, & Biceps)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
One-arm lat pulldown | 4 | 20/15/10/8 | 10-15 Secs |
Cable shrug | 3 | 12 | 10-15 Secs |
Seated unilateral dumbbell press | 3 | 12 | 10-15 Secs |
Upright row | 3 | 12 | 10-15 Secs |
Cable side lateral raise | 3 | 15 (Each Arm) | 10-15 Secs |
Alternate standing dumbbell curl | 4 | 20/15/10/8 | 10-15 Secs |
Cable curl | 3 | 12 | 10-15 Secs |
Close grip pull-up | 3 | Until Failure | 10-15 Secs |
Related Article - Best Cable Curl Alternatives
Training Phase Two - Friday Workout (Legs & Abs)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg extension | 4 | 30/20/15/10 | 10-15 Secs |
Seated leg curl | 4 | 30/20/15/10 | 10-15 Secs |
Glute machine kickback | 4 | 30/20/15/10 | 10-15 Secs |
Dumbbell lunge | 3 | 12 (each leg) | 10-15 Secs |
Leg press machine calf raise | 4 | 30 | 10-15 Secs |
Plank | 1 | Until Failure | 10-15 Secs |
Side planks with a twist | 1 | Until Failure | 10-15 Secs |
Plank jacks | 1 | Until Failure | 10-15 Secs |
Plank push-ups | 1 | Until Failure | 10-15 Secs |
Who Is JK Simmons? (Beloved American Actor)
Born in 1955, Jonathan Simmons attended high school in Columbus, Ohio, where he participated in football, drama, and choir.
As his father was a music teacher, singing and dancing were around from birth.
After graduating college as a member of the musical fraternity (Phi Mu Alpha Sinfonia), Simmons moved to Seattle and became a member of the Repertory Theater.
In 1992 he landed his first role on Broadway.
From Guys and Dolls to Peter Pan, Simmon was all over Broadway and eventually landed a role on television.
On television, he plays major roles in All My Children, moving on to his most popular role in Law & Order as Dr. Emil Skoda.
From there, his notoriety led to larger roles and even a transition to the big screen. Small parts and a lifetime of roles on both large and small screens made Simmons a household name.
His casting list includes credits on Hollywood blockbusters such as Juno, Thank You For Smoking, Jennifer's Body, and Kong: Skull Island.
In 2017 Joss Whedon’s Justice League hired him for the part of Commissioner James Gordon.
He also played J. Jonah Jameson in the MCU in animated adaptations of Spider-Man as well as Venom and No Way Home.
Arguably his most notable role, though, is his long-standing voice work as the Yellow M&M.
With over 40 years of film, television, and Broadway credits, Simmons' next achievement may very well be the lifetime achievement award.
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Current Body Stats
JK Simmons surprised many when he showed up on set muscular, bulky, and fitter than other actors on the Justice League set that were still in their 20s.
His current measurements are as follows.
Stat | Measurement |
|---|---|
Height | 5’11” |
Weight | 147 lbs |
Age | 67 |
Biceps | 14 inches |
Waist | 32 inches |
Chest | 40 inches |
Legs | 15 inches |
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JK Simmons’ Workout Principles (How He Shocked The World)
JK Simmons’ trainer has placed him on a HIIT routine with a major focus on CBVT.
While this can be dangerous without proper guidance and supervision, it is one of the same techniques that Dwayne Johnson uses to increase the size of his chest and biceps.
Simmons understands his body and knows what he is capable of.
However, under strict guidance, supervision, high-intensity training schedules, and the proper diet, Simmons has made it work.
Awards & Achievements In Hollywood & Beyond
The 67 year old actor has over 200 credits in film and television, as well as numerous appearances on the Broadway stage.
Over his career, he has racked up over 60 nominations and a total of 40 wins. [2] We are certain there will be more Simmons credits to come, too.
Too numerous to list here, JK Simmons has won an Academy Award, British Academy Film Award, one Golden Globe, and a Screen Actors Guild Award. Some of the more prominent awards are:
JK Simmons' Diet & Nutrition
Over the course of his entire life, JK Simmons has tried almost every diet under the sun. When hired for Justice League, he worked with his personal trainer to develop a diet that worked for his goals and needs.
That diet, outlined below, features low-carb foods, a lot of vegetables, and lean proteins. Simmons eats every three hours and allows himself one cheat snack per day: a single square of dark chocolate.
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Breakfast
After waking up, JK Simmons eats a couple of eggs and a bowl of oatmeal. The carbs and lean protein give him the energy he needs to get his day started and fuel for his body to perform.
Snack
As a mid-morning snack, Simmons prefers to drink a protein shake to keep his calorie count up, and his body energized.
Lunch
Lunch for Simmons is simple and small, usually only lean meat from chicken or fish, without any additional ingredients.
Snack
His daily vice (the chocolate cheat meal) and another protein shake round out his afternoon snack and keep him going until dinner.
Dinner
That dinner is another source of lean meat but this time accompanied by plenty of vegetables. Low starch and almost no sugars allow his metabolism to remain high and his blood flow steady.
What To Go For
What To Avoid
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What Supplements Does JK Simmons Take?
JK Simmons doesn’t take a lot of supplements.
The supplements JK Simmons does ingest are included in his daily protein shakes. This also includes a multivitamin and omega 3s.
JK Simmons adds that the BCAAs, proteins, testosterone, and creatine in the shake are all he needs to get through his workouts and day-to-day activities without needing massive doses or long recovery periods.
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JK Simmons Workout Routine & Diet FAQs
Yes, when playing the role of Chris Pratt’s father on screen, Director Chris McKay asked JK Simmons to return to form when he saw older photos of Simmons lifting weight in the gym.
Simmons got with his trainer and bulked up for the part.
Since 2009 when Simmons hit a 250-pound weight maximum, he hired personal trainer Dana Perri and has been with them ever since.
He also added a second trainer, former Marine Aaron Williamson, to help keep him ripped and growing for other roles. [3]
JK Simmons has been through the weight yo-yo multiple times in his life. In 2009 he reached a new high on the scale and vowed to end it once and for all.
Since 2009 he has been on a healthy diet and workout routine.
Simmons preferred treadmill workout routines, but his trainers agreed that Commissioner Gordon needed superset exercises; the forearm plank and plank push-up exercises became his new comfort zone.
Yes, Many thought Simmons wore a fat suit for his role in New in Town, but the fact is, he didn't. The actor gained over 40 pounds to play the part in a complete body transformation.
Read also - Bruce Lee's Diet and Workout Routine
Conclusion
JK Simmons is a role model. On-screen and off, he has dealt with it all. From massive weight gain to getting shredded and bulking up, Simmons knows what it takes. His low-carb diet and personal trainer-guided workout system lead to an Instagram account that is the envy of millions.
While you may not be able to land a role in Terminator, just so your daughter can meet Jai Courtney, his large biceps and Adonis-like physique can be achieved by anyone with the dedication, desire, and wherewithal to see it through.
As Simmons proves, age is only a number, and you can lose fat and build muscle at any age.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
2. https://www.imdb.com/name/nm0799777/awards
3. https://people.com/health/j-k-simmons-says-his-insanely-ripped-body-is-just-part-of-his-healthy-lifestyle/
