Last updated on February 26th, 2021 at 08:47 am

Unless you’ve been living under a rock…

That you Patrick? And, it’s obviously okay if you have.

You probably know that J.K. Simmons got insanely ripped for his role as Commissioner Gordon in Justice League.

Or, just to show off the fact that he can still do that sort of thing at his age!

All the power to him either way!

Simmon’s physique easily competes (especially when you factor in his age) with the rest of The Justice League crew we’ve already seen at SHJ.

Those being: Ben Affleck, Jason Momoa, Gal Gadot, Henry Cavill, Ezra Miller, Amber Heard, and Ray Fisher (feel free to correct me in the comments if I missed anyone)!

J.K. Simmons Stats:

Height: 5’10

Weight: (approximate) 175 lbs.

Age: 61 years old

That puts J.K. Simmons just under the average height of men we see at SHJ.  That, of course, is around 6-6’2 range, with our triple Chris threat leading the way through with others.  AKA Chris Pratt, Chris Hemsworth, and Chris Evans right there along with Tyler Hoechlin, Stephen Amell, and more.

He stands in more around the range of guys like Chris Pine and Matt Damon, being just above Mark Wahlberg who usually falls in our shorter category with Kit Harington, Zac Efron and Tom Holland.

But, none of these even compare to the tallest monsters at SHJ like The Mountain, Batista, and Dwayne Johnson.

I always say though: these routines are made for everyone and anyone, so don’t worry if this isn’t your height and weight range!

Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.

J.K. Simmons Diet and Nutrition

Shockingly enough, J.K. Simmons works with a trainer, but they don’t exactly have him on a detailed nutrition plan.

Simmons trainer says in an interview with Hollywood Reporter:

I give him suggestions here and there, but he’s been experimenting over the past couple of years with different foods. A lot of low-carb stuff, lean proteins, a lot of vegetables. Every day might be a little different for him. He eats every three hours. What he calls his “secret weapon” is a little piece of dark chocolate. He eats one square every day.

And, don’t worry, the interviewer knew exactly what your next question was going to be.  So here’s how that went down:

Literal chocolate or “human growth chocolate”?

Literal. Just a good, high-quality piece of dark chocolate. Whenever we go out for lunch, he’ll pull one out for me. I say go for it. There’s a point that if you don’t cheat, your metabolism will actually stall out.

Talk about a “secret weapon”, and you’re more than likely going to have to explain yourself.

So Simmons is doing more of the typical bodybuilding approach, not only with his training, but also with his diet.  He’s eating often, and relying on that to get him through grueling training sessions.

You can take that approach, while keeping calorie counting and protein counts in the back of your mind – or you can stick to intermittent fasting like Hugh Jackman and Terry Crews style!

Either way works, but generally at SHJ, and even in our Nutrition Classes (Samurais, Hunter Gatherers, Vikings, Monks, Spartans, Minimalists) within The Academy, we like to stick to IF in conjunction with other dietary guidelines.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

J.K. Simmons Workout Routine Research

In the same interview with Hollywood Reporter we get some more pretty dang good information from Simmons personal trainer.

Before breaking into any other articles we’ll start with this:

Does he, uh, transform into Terence Fletcher, Incredible Hulk-style, in the weight room?

No, he’s literally the nicest guy I’ve met in L.A. — the most down-to-earth, genuine guy you can possibly be around. I know it’s cliche to say about someone “giving you the shirt off their back,” but that’s what he is.

What can he bench?

We really typically are doing a lot of unilateral movements with dumbbells, because J.K. has aches and pains and stuff, so we try to keep things mobile and loose. We use dumbbells that feel a bit better on your joints rather than being stuck under a bar. His goal was to have “sick arms.” When we did Terminator, I was training a guy named Jai Courtney. He kept mentioning, “I want to have arms bigger than Jai’s.” We would joke about it, but then we actually started training and he made improvements on his arms until what we’re doing right now.

Does all the focus on the arms run the risk of rendering him a little top-heavy? We all know how muscleheads love to mock the guys that skip legs day.

In that one picture that’s going viral, we’re using an arm-blaster. That piece of metal behind his arms pushes up on your triceps so it’s going to puff your arms up. But you’ll see another picture of my Instagram where he’s doing a fly. His arms are not as big in that one — but they are completely shredded.

I know, I know, such a big piece of content – but it’s worth it!

This is good information, people!

And, of course, the picture going viral made it certain that Men’s Fitness and Men’s Health picked up multiple issues about the routine, but none if it contained any information even close to what we were able to get out of interviews right from his trainer.

So, we’ll work with what we got!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

J.K. Simmons Workout Routine

Training Volume:

5+ days per week

Explanation:

Simmons trainer is an ex-marine that has worked with guys like Dwayne Johnson and Zac Efron.  He’s not messing around.  If you’re using this routine you’re looking to take your training up a notch.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Chest and Triceps

Warm Up:

10-20 minute incline walk on the treadmill

Workout:

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

Warm Up:

10-20 minute incline walk on the treadmill

Workout:

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

Warm Up:

10-20 minute incline walk on the treadmill

Workout:

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

Warm Up:

10-20 minute incline walk on the treadmill

Workout:

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

Warm Up:

10-20 minute incline walk on the treadmill

Workout:

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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.