Alan Ritchson’s muscular and well-defined physique has inspired many people, especially those interested in fitness and bodybuilding. His appearance in the television series Jack Reacher has made him a favorite among bodybuilders and muscle enthusiasts. Alan achieved a stunning look that was muscular, big, and strong.
While detailed information about his workout plan and diet on the internet is scarce, I’ve gathered as much as possible to provide a thorough overview. Even before starting his acting career, Alan was involved in sports and fitness during high school.
This article explores the Alan Ritchson workout routine, along with his preferred supplements, which help him maintain lean muscle and a toned body for his movie roles.
How Can You Do Alan Ritchson Workout Routine?
Before diving into the Alan Ritchson workout routine, it’s important to note a key detail. Ritchson has been open about using testosterone replacement therapy (TRT) for several years. He mentioned in his Men’s Health US cover story that he didn’t realize some people consider it an anabolic steroid. For him, it was simply about addressing a hormone deficiency.
Though TRT is not exactly the same as anabolic steroids, it’s worth noting that Ritchson’s impressive physique isn’t entirely natural. Keep this in mind if you are thinking about following his workout plan. Now, let’s explore Ritchson’s strength training routine.
He exercises 5 days weekly, with an even balance of lower-body, cardio, and upper-body workouts. To prevent injuries and over-training, he normally keeps his gym sessions to thirty minutes or less daily, but he makes every minute count with intense effort. Ritchson’s intense workout style helps make up for his sometimes unhealthy eating habits.
He once told Men’s Health US, “When I hit the gym, I feel like I need to push myself hard because of how I have eaten. I want to find a balance where I eat healthier and don’t have to work out as intensely, but I’m not there yet. I love cookie dough a lot.“
Ritchson frequently shares snippets of his exercises on Instagram, though not his entire schedule. On chest day, Ritchson completes 90 bench press repetitions, dividing them into 30 reps each on the incline, flat, and decline benches.
For his “Full body burner workout day,” he starts with fifteen minutes of warm-up on the stair machine. After that, he moves on to exercises such as calf raises, cable flys, Arnold presses, shoulder presses, leg presses, and cable rows, performing four sets of 25 repetitions for every exercise. Here is a weekly workout plan that resembles Ritchson’s workout routine.
Monday (Legs Workout)
- Complete three sets of Bulgarian split squats, with 10 reps for each leg.
- Do four sets of squats with 6 to 8 reps each.
- Perform three sets of leg presses, with 12 reps each.
- Complete three sets of Romanian deadlifts, aiming for 8 to 10 reps.
- Finish with three sets of standing calf raises and three sets of seated calf raises, doing 15 reps for each set.
Tuesday (Shoulders Workout)
- Do three sets of face pulls, with 12 reps per set.
- Perform three sets of rear delt flyes, with 12 reps each.
- Complete three sets of overhead barbell presses, with 12 reps each.
- Perform three sets of Arnold presses, doing 12 reps each time.
- Do three sets of dumbbell lateral raises, aiming for 12 reps.
- Finish with three sets of dumbbell shrugs, aiming for 15 reps per set.
Wednesday (Chest Workout)
- Start with three sets of incline bench presses, doing 10 reps each.
- Move on to 3 sets of bench presses, with 10 reps per set.
- Perform three sets of decline bench presses, aiming for 10 reps.
- Complete three sets of push-ups, with 15 reps per set.
- Do three sets of cable flys, completing 12 reps each time.
- Finish with three sets of chest dips, aiming for 10 reps each.
Thursday (Rest Day)
Friday (Arms and Back Workout)
- Start with four sets of pull-ups, aiming for 10 reps each.
- Do three sets of barbell curls, with 10 reps each time.
- Perform three sets of hammer curls, aiming for 12 reps.
- Do three sets of bent-over rows, completing 10 reps per set.
- Complete three sets of cable rope pushdowns, doing 12 reps each.
- Finish with three sets of skull crushers, with 10 reps per set.
Saturday (Full Body Burner Workout)
- Begin with a 15-minute warm-up on the stair machine.
- Perform four sets of cable flys, aiming for 25 reps each.
- Move on to four sets of Arnold presses, completing 25 reps per set.
- Do four sets of shoulder presses, with 25 reps each time.
- Complete four sets of leg presses, with 25 reps per set.
- Perform four sets of cable rows, aiming for 25 reps.
- Finish with four sets of calf raises, doing 25 reps each.
Sunday (Rest Day)
Alan Ritchson Workout Routine: The Diet Plan
Ritchson mentions that the character Jack Reacher is not very strict about his diet. “For Reacher, a calorie is just a calorie, whether it comes from sugar or fat,” he told Men’s Health US. “Reacher will eat everything that suits him.” Interestingly, Ritchson shares a similar approach to food. “I eat whatever I want, and I’m serious,” he said.
He also expressed his love for cookie dough, which he has no intention of giving up soon. This indulgence fits well with his goal of consuming 4,000 calories a day. Ritchson follows the 80-20 diet rule, where he eats clean 80% of the time and indulges in whatever he likes for the remaining 20%.
This approach helps him gain muscle and feel good while still allowing him to give himself regular treats. Below, I have outlined what a 4,000-calorie day might look like under the 80-20 rule, focusing on high protein intake to support muscle growth.
Breakfast: 1,200 Calories of Food
- Scrambled eggs served with avocado toast and a slice of spinach.
- A smoothie made from peanut butter and bananas.
Mid-Morning Snack: 800 Calories of Food)
- Granola bowl and Greek yogurt.
Lunch: 1,000 Calories of Food
- Quinoa bowl and grilled chicken.
Afternoon Snack: 600 Calories of Food
- Some cookie dough, which is part of Ritchson’s 20% treat allowance.
Dinner: 1,200 calories of Food
- A meal of salmon paired with broccoli, sweet potatoes, and a mix of green vegetables.
What Are The Supplements Alan Ritchson Use?
Alan Ritchson was dedicated to building an impressive physique for his role as Jack Reacher. He combined a nutritious diet with supplements to aid muscle growth and recovery, boost strength, and give his body healthy calories. His supplement choices included:
- Multivitamin
- Whey protein powder
- Creatine
- Branched Chain Amino Acids (BCAA)
Even though he used supplements, Alan mainly relied on eating natural, whole foods for his nutrition.
The Bottom Line on The Alan Ritchson Workout Routine
Now that you know the secrets behind the Alan Ritchson workout routine, it’s your turn to start your journey to build a strong and muscular physique. With commitment, consistency, and good nutrition, you can shape a powerful body like Alan Ritchson’s in the television series Jack Reacher.
This workout plan is designed to help you maximize muscle growth, but it is important to listen to your body and focus on rest and recovery. Combine the Alan Ritchson workout routine with a balanced diet, and you will be on the right path to reaching your fitness goals.
If you’re considering trying his workout plan, be prepared to commit and stay organized. Alan Ritchson shows how a balanced diet and regular exercise can transform your physique.