Ritchson focused a lot on weight training and cardio to get the necessary body composition and the muscle mass. His transformation for the role has been well documented and it is also the most significant part of his fitness training. So let’s check out how he turned into the best version of himself. Of course, if you’re doing all that exercise, you need to be consuming a hell of a lot of calories to ensure you’re bulking, not losing weight. In a recent appearance on The Kelly Clarkson Show, Ritchson said “Have you ever put on 30 pounds? With that out of the way, we can dig into Ritchson’s strength block.
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His doctor prescribed testosterone replacement therapy (TRT), and he has stated that TRT was part of the picture. Want the “Reacher” result without copying every detail of the plan? Take the principles, apply them to your life, and you will get most of the upside with way less stress. Those higher-calorie foods matter more than people think.
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Alan trains five or six days a week when preparing for Reacher. I don’t know how much science there is behind muscle confusion. Whether you’re aiming for screen presence or just a stronger, more durable frame, this Reacher-approved routine might be your biggest ally in the gym. Each round delivers 36 to 60 reps, and with four rounds, you’re looking at up to 240 reps in total. The high-rep, low-to-moderate weight approach maximizes time under tension—key for hypertrophy—while reducing https://resident.com/resource-guide/2025/03/18/mad-muscles-review-transparent-pricing-real-fitness-results-in-2025 the joint stress and injury risk that often come with heavy lifting.
Alan Ritchson packed on 30 pounds of muscle to play Reacher — here’s how
He’s built a bodybuilder-level physique with disciplined training and nutrition. He’s kept fans in the loop on how he’s achieved such an impressive build. Ritchson showed off his personal gym setup and also provided insights into how he approaches his diet from day to day.
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Of course, you need lots of food to allow your body to grow. Ritchson was reportedly forcing down over 4,500 calories a day in preparation for Reacher, mad muscles app review telling The Kelly Clarkson Show that he was eating hundreds of times a day. Compound exercises, such as squats, deadlifts, and bench presses, activate multiple muscle groups simultaneously, ensuring a broader range of muscle stimulation and growth.
Alan Ritchson’s current goal is to maintain his physique for Reacher. “I want 22 seasons of Reacher… I want to be 100 www.topendsports.com/fitness/products/apps/mad-muscles.htm years old and still playing Reacher,” Ritchson said. This is how Alan manages to stay fit and toned all year round. Nevertheless, certain food items are barred from Alan’s diet, such as dairy, sugar, processed carbs, alcohol, and synthetic additives. Ritchson’s diet is largely based on staples that offer the necessary amounts of protein, carbohydrates, and fats. Quickly and had an assistant who was tasked with providing Alan with food to meet his calorie goals.
Building Muscle
Body weight exercise like push-ups, pull-ups and dips can add plenty of size if you don’t have access to a gym. On the contrary, the last exercise of his workout routine usually consisted of performing higher reps with light-moderate weights and taking short rest periods between the sets. Alan Ritchson’s impressive strength and physique are the result of consistent training and a disciplined lifestyle.
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In his various roles, Ritchson has to maintain the muscles and body of a super-jacked hero. Throughout his career, Alan Ritchson has shared his secrets to maintaining his impressive physique. Adding extra resistance to pull-ups, push-ups, and squats helped him build functional strength while keeping that lean, explosive frame. These are directly linked to improved muscle mass building and reduced soreness after training [3].
- With the right plan and the right discipline, you can get seriously shredded in just 28 days.
- We’ve already seen Brenton Thwaites and Minka Kelly who will be Ritchson’s co-stars in Titans as Dick Grayson and Dove, but now it’s time to see how this stud stays shredded.
- The cable row is a standing row variation from a low pulley attachment, picture a T-bar row position.
- Alan Ritchson’s workout routine consisted of both compound and isolation lifts.
- As he went from small project to small project in Hollywood, his physique remained a large part of who he was.
- This compact, zig-zag bar offers joint-friendly hand positioning, especially during curls and extensions.
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This article is not medical advice, and TRT is not something to self-prescribe or copy from a celebrity routine. Tahir Malik, an erudite editor and proficient wordsmith, boasts a formidable academic background in medical studies, complemented by a distinguished CLS licensure. His ardor for the craft of writing is second to none, and he has astutely positioned himself as a trailblazer in the creation of fitness-related content and artistry. Jack Reacher is described in the books as a towering, physically imposing figure with near-superhuman strength.
Your muscles need a chance to recover so that you can keep training at the same intensity levels. Here’s what we came up with for the Alan Ritchson workout routine. I was introduced to Alan Ritchson through the hilarious OG show “Blue Mountain State” when I was just 13, I had no idea who he was at the time. His portrayal of Thad Castle, the self-absorbed and not-so-bright captain of the college football team, left a lasting impression. I loaded up a lighter weight than Ritchson – because, unlike him, my biceps aren’t the size of bowling balls – then hit his workout as instructed.
Even more so before that, Ritchson says that only five sample bodyweight exercises, which he’s been using for practically decades, provided the necessary foundation for the “Reacher physique”. Alan leaned heavily on calisthenics long before he went full muscle-building mode. Pushups, pullups, dips, and sit-ups are joint-friendly, scalable, and brutally effective when you take sets close to failure. He finishes his arm workout with bodyweight dips to failure. After the three pressing movements, he moves onto a low pulley cable fly before ending with one or two sets of pushups to failure. Alan Ritchson, famed for his portrayal in “Reacher,” continues to mesmerize viewers with his impeccably sculpted physique, showcasing his unwavering dedication.
This is a solid sign that he is creating adequate mechanical tension, which is the primary driver of hypertrophy. By the end of these first two exercises, my arms were suitably fried. He then finished the session with some leg-focussed exercises, followed by core work. Previous workout videos on Instagram suggest the selectorised leg press machine is a regular feature in his exercise routine. To play the imposing role of Reacher, Alan had to pack on over 30 pounds, and diet was a critical part of that process.
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Ritchson calls his running program “the foundation of my routine,” spanning five days a week. At least two days a week are dedicated to high-intensity sprints. After a light warm-up run (approximately 10 minutes), he does a series of sprints totaling 1,000 meters. On his three moderate-distance running days, he runs between 3 and 5 miles. If conditions force him to run inside, he uses a treadmill set to a minimum incline of 2.0.
Alan Ritchson’s Muscle-Building Giant Set
The last exercise is going to be done for higher reps and with brief rest periods. This is called pump training and this will help increase fluid and glycogen in your muscles making them bigger and fuller. By combining these two different styles of weight training you can maximise muscle growth. A quick look at Alan’s program reveals a classic bodybuilding split, targeting each muscle group once a week, typically Monday through Friday.
But here’s a fun fact – hypertrophy and strength training are two different things. High weight low reps (think – 4-6) will increase strength. But not as fast as if you did lower weight and higher reps (think – you can’t do more reps than each set for 4 sets).
