When you think of the muscle men of Hollywood, JK Simmons probably isn’t the actor that comes to mind. Zac Efron, Chris Pratt and Chris Hemsworth are names that usually stick out of the tongue. In fact, you might not even know the name JK Simmons.

You’ve probably seen Simmons on shows like The closest and Law and less. He also played Commissioner Gordon in Spider Man and Justice League movies.

Do you remember him now?

Now that you have it in mind, you’re probably thinking, “He’s old!

You’re right – Simmons was born on January 9, 1955. Still, he could give a lot of young people a hard time in his crazy avatar. He was torn to the bone for his role in Justice League (2017).

In this article, we take a look at the training and diet Simmons went through to play Commissioner James Gordon in the DC movie.

JK Simmons

Full Name: Jonathon Kimble Simmons
lester Height Age
67 kg (148 lbs) 5’10” (177.8cm) 67 years old
Date of Birth Place of birth Zodiac sign
January 9, 1955 Michigan, United States Capricorn

The JK Simmons Story

Jonathon Kimble Simmons was born in Grosse Pointe, Michigan. Her father was a music teacher, while her mother worked as an administrator. When Jonathan was 18, his family moved to Missoula, Montana, where his father took a job as principal of the school of music in the University of Montana.

Simmons attended the University of Montana, graduating in 1978 with a degree in music. He then moved to Seattle, Washington, and became a member of the Seattle Repertory Theatre, which led him to Broadway and his 1992 break from musical comedy. guys and dolls.

JK made his television debut playing a patrolman in the Popeye Doyle series and was a regular on series such as Law and order, New York undercoverand ounces. He also played LAPD Deputy Chief Will Pope on the show. The closest.

Simmons appeared in several popular films, including Sam Raimi Spider Man series, Whiplash and Justice League. He is also a sought-after voice actor.

In 2021, Simmons received a Best Supporting Actor Academy Award nomination for his role as William Frawley in Lucille Ball’s biography. Be the Ricardos. It was his second nomination, the first being for 2014 Whiplash.

JK Simmons Nutrition Program

Simmons worked out with a celebrity personal trainer Aaron Williamson (a former sailor and competitive bodybuilder) for his transformation and experimented with various diets before settling on the one that helped him gain muscle mass while losing body fat.

JK Simmons Diet Principles include:

  • Eat every three hours for optimal metabolic rate.
  • Follow a low carbohydrate diet (less than 50 grams per day).
  • Consume plenty of protein (20-30 grams per meal spread over six meals a day).


Below is the diet plan that Simmons followed to get in shape for his role in Justice League:


  • 3 eggs
  • Rolled oats with almond milk, blueberries and walnuts

Mid-morning snack:


  • Pulled chicken breast
  • Green salad

Afternoon snack:

Having dinner:

  • lean steak
  • Broccoli, green beans, sweet potato

JK Simmons Workout Program

Simmons underwent serious training for the Justice League film because he wanted to put on a significant muscle mass for his role.

“[I want] guns to show people that I’m not just that guy doing Farmers commercials! »

Over the years, Simmons picked up several aches and pains, and his trainer had to stay away from compound movements like the squat and bench press.

Instead, Williamson introduced the actor to a unilateral dumbbell workout, which involved working one side of his body at a time. This type of training helped Simmons train a hard and heavy body part without putting excessive pressure on the joints.

Related: Bodybuilding tips for beginners and hard gainers

Training protocols

Simmons swears by the following eight training protocols:

  • Unilateral training with dumbbells to relieve joint stress.
  • Isolation exercises on compound movements to avoid injury.
  • Three workouts a week to give his muscles enough time to recover.
  • Cardio before strength training to keep fat at bay.
  • High reps with lighter weight to develop muscle conditioning.
  • Supersets and giant sets to achieve muscle hypertrophy.
  • Work a muscle from different angles to ensure overall development.

JK Simmons training regimen

Williamson asked Simmons to go through two phases of training in preparation for Justice League. For the first 12 weeks, he made her do two different workouts. He alternated workout routines with each gym session, performing three workouts a week on alternate days.

In the final 12 weeks leading up to the film’s shoot, Williamson shifted the actor to a more traditional bodybuilding-type split routine. He worked chest and triceps on Monday, back and biceps on Wednesday, and legs, shoulders and abs on Friday. Additionally, he had Simmons use supersets and giant sets and hit muscles from different angles.

First phase of training

Let’s take a look at each of the training phases:


JK Simmons was cycling fifteen minutes to the gym. This would be part of his warm-up.


  • Elliptical machine: 10 minutes
  • Dynamic stretches: 5 minutes
  • Standing Dumbbell Arm Blaster Curls: 4 × 12-15 reps
  • Superset
  • Dumbbell Hammer Curl: 3 x 15 reps
  • Superset
  • Superset
  • Ab finisher: 4 circuits (Complete 30 seconds of each exercise to complete 1 lap of the circuit)
    • Plank
    • Side planks with a twist
    • Plank jack
    • push up board
    • *Take 30 seconds rest between rounds.

Second phase of training

The first 12 week phase will help build a base of muscle and leanness and the second phase focuses on building muscle mass and conditioning.

Here is the exact routine Simmons used to transform her body:

Monday Workout: Chest and Triceps


  • Unilateral flat dumbbell press: 4 x 6-10 reps
  • Unilateral flight: 3 x 12 repetitions
  • Unilateral pec dec fly: 2 x 15 reps
  • Dips: 2 x failure
  • Push-up: 2 x failure

The last two exercises are over-set to failure, meaning Simmons does one straight after another until he can’t do another rep. They are designed to annihilate the target muscle group.


Wednesday: back, shoulders and biceps

Friday: Legs & Abs

  • Leg extension: 4 x 30/20/15/10
  • Seated leg curl: 4 x 30/20/15/10
  • Buttock machine rebound: 4 x 30/20/15/10
  • Dumbbell lunges: 3 x 12 each leg
  • Leg press machine calf raise: 4 x 30
  • Ab finisher: 4 circuits (Complete 30 seconds of each exercise to complete 1 lap of the circuit)
    • Plank
    • Side planks with a twist
    • Plank jacks
    • Plank push-ups
  • *Take 30 seconds rest between rounds.

JK Simmons Supplement Diet

JK Simmons is not a fan of sports supplements. He believes that as long as you eat healthy, protein-rich whole foods, you’ll get all the nutrients you need for training. He does, however, regularly use a whey protein powder.

Simmons will typically have two protein shakes a day as between-meal snacks. He finds that the shakes fill him up so he doesn’t have to worry about cravings for junk food between meals.

Simmons prefers to use a whey protein isolate protein powder that contains 6-8 grams of branched-chain amino acids because it provides him with virtually no carbs and about 27 grams of protein per serving.

Related: Joe Weider’s Top 25 Training Principles and Methods

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The combination of dedicated, smart training and a low-carb, disciplined diet has totally transformed JK Simmons’ physique. It doesn’t matter if you’re in your 50s or early teens, Simmons’ Transformation Program will help you achieve your physical goal.