Last updated on September 21st, 2022 at 09:36 am

This one feels necessary with the release of Joaquin Phoenix’s Joker movie, right?

Just nod in agreement. Nod in agreement.

There you go.

We haven’t actually had Joaquin Phoenix on SHJ, but we have had another Joker, Jared Leto, and also a Joker character workout.

Which, in turn, leads us to what the heck this article is all about.

If you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

So, you ready to turn yourself into The Joker?

Joker Stats:

Height: 6’5

Weight: 192 lbs.

Real Name: Unknown

Yes, that Joker is really tall.

Although our past Joker portrayals haven’t been THAT tall; so I think you’re okay.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Joker Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Cut and Shred

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Need Help Choosing The Best DC Comics Inspired Workout?
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Joker Cosplay Information (and Options)

Here’s a section you guys have never seen before.

In the last couple articles in this category I tried molding together the cosplay and workout routine research section, but I’ve decided it’s better for you guys if I separate them so we can talk a little bit more about variations and look at some more information and options for you.

As you can tell from the picture above you can get away with different variations of quality when it comes to becoming The Joker; AND there is definitely room to have a lot of fun with this.

Although I’m sure most of you want top notch when you’re looking to step into a character of this caliber.

So I have a few options for you below that I think you’re going to like enough to want to pair them up with our workout.

The Good Stuff:

**These are not the budget options.  These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**

Joaquin Phoenix Joker

Dark Knight Joker

The Dark Knight Nurse Joker

Amazon Budget Route:

**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**

Dark Knight Costume

“Deluxe” Dark Knight Edition

Non-Traditional Joker Option

And there you have it.

Along with this killer workout I’m going to build for you to turn you into The Joker, these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

Joker Workout Routine Information (and Research)

So we have some more fun in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at DC for a bit of a biography for The Joker:

The Joker is a homicidal maniac and the archenemy of Batman. Though his precise origin is unknown even to him, he is known to have been forced to swim through a vat of chemicals which turned his skin white, his hair green, and left his face permanently locked in a double Glasgow grin.

Possible Origin

Due to his nature, the Joker suggested many possible origins for how he came to be. Even before becoming the Joker, his DNA was not available on any records. One of his favorites was that he lived with his murderous Aunt Eunice. An abusive guardian, she washed his skin with bleach, resulting in irreparable brain damage as well as the drainage of all pigmentation from his skin.

I assume if you’re on this article searching to become The Joker you probably know a thing or two about him, but you never know.

I want to make sure you know you’re looking to become an absolutely insane maniac.

Although, I want it to be clear that we’re building this one based around achieving the Joker physique and not his powers and abilities (that would be the character workout).

That means we’re still looking to put on mass while being lean and shredded, but we can do it in a more conventional way.

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Lose Fat and Get More of a Slim Look
2. Tone Up and Shred
3. Get Lean and Vascular

That should get you guys right into the character’s physique.

The mentality is going to be all on you!

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Joker Workout

Training Volume:

5 days per week

Explanation:

The Joker is slim.  I would say “skinny” but in some variations he’s still shown as strong, vascular and toned.  So, we’re going to look to replicate that and possibly even add a nice six pack to the mix.  But, keep in mind that the workout portion of this will be mainly shooting for fat loss, which is why we’re using such a heavy cardio base and only training 2 full body days in there.

Difficulty Level:

Beginner

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Want To Upgrade This Workout?

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The Joker Cosplay Workout: Sample Workout Schedule

**This can be done on any 5 days of the week, but this is how I would likely format it for myself.**

Monday: Cardio

Tuesday: Full Body Day One

Wednesday: Cardio

Thursday: Full Body Day Two

Friday: Cardio

Saturday: Rest Day

Sunday: Rest Day

Jon Snow Cosplay Workout: Full Body Day One

Warm Up Calisthenics:

Push Ups

3×20

Dips

3×15

Pull Ups

3×10

Workout:

Incline DB Press

3×10

DB Seated Overhead Tricep Extension

3×10

Wide Grip Lateral Pulldown Machine

3×10

Standing Alternating DB Curls

3×10 each arm

Seated DB Front Raise (Shoulders)

3×10

Bulgarian Split Squats

3×10 each leg

Core:

Hanging Leg Raises w/ Twist

3×20

Sit Ups w/ Twist

3×20

Planks

3×60 seconds

Jon Snow Cosplay Workout: Full Body Day Two

Warm Up Calisthenics:

Push Ups

3×20

Dips

3×15

Pull Ups

3×10

Workout:

Cable Chest Flyes

3×10

Cable Kickbacks

3×10 each arm

Bent Over DB Rows

3×10 each arm

EZ Bar Curls

3×10

Seated Arnold Press

3×10

Leg Press

3×10

Core:

Lying Leg Raises followed by Flutter Kicks

3×20 each

Cable Crunches

3×20

Side Planks

3×30 seconds each side

The Joker Cosplay Workout: Cardio Days

Varied Cardio:

I tend to vary my cardio 10-15 minutes each.  Sometimes I’ll do 10 minutes and hop off and eventually come back to that same machine, and sometimes I’ll stick to it for one 15-20 minute session before moving on to the next.

• HIIT Treadmill Training
• Incline Walk on Treadmill
• Rowing Machine
• Stair Master High Intensity
• Steady High Intensity Elliptical
• HIIT Training Bike

Complete a total of 60 minutes each cardio day.

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