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When it comes to Hollywood actors, there are different characteristics that make them stand out in unique ways.

Some actors have quirky personalities, others are amazing method actors able to become someone else – and some just look damn impressive.

Alan Ritchson is one actor who has made a name for himself through his impressive physique, which lends to his success in action-based roles.

This article covers Alan Ritchson’s workout routine and diet habits, which help him to maintain a muscular and lean physique when needed on screen.

Alan Ritchson Current Bio and Stats

After some success in modeling and singing, Alan Ritchson turned his focus to acting, landing superhero-like roles in Smallville, Titans, and Teenage Mutant Ninja Turtles.

Ritchson has recently risen in popularity due to the acclaim of his latest headline role in Reacher, a series based on popular action thriller novels.

At 6’2” and with a solid, muscular frame, Alan Ritchson brought a physicality and presence to the role that even Hollywood titan Tom Cruise couldn’t match.

  • Age: 39
  • Height: 6’2” (188cm)
  • Weight: Approx. 205-235lbs (93-106kg)
  • Date of Birth: November 28, 1982
  • Occupation: Hollywood Actor
  • Career: Model/Singer/Actor
  • Notable Achievements:
    • Modeled for Abercrombie & Fitch
    • Appeared on American Idol
    • Stars in hit TV show Reacher

Alan Ritchson Workout Fundamentals

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Alan Ritchson has always been a fit guy, as you can see from his American Idol audition back in 2004 (he was 20 at the time).

Ritchson has maintained his athletic physique over the years and prioritizes longevity and injury prevention as well as aesthetics.

As he turns 40 this year, it seems even more impressive that he was able to pack on around 30lbs for his role in Reacher.

This may have not been as easy for him in the past. The Alan Ritchson workout routine we see today is quite different from how he used to train. 

Specifically, Ritchson claims that for 20 years, he barely lifted weights. He relied solely on bodyweight, performing daily sets of pull-ups, push-ups, and sit-ups.

He has since built a gym in his home and currently lifts weights about five days a week.

Alan Ritchson Workout Routine

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Alan Ritchson’s workout routine needs to serve three main purposes.

First, it needs to prepare him for intense stunt and fight training for his acting roles.

Second, it needs to keep him in a close balance between an average, healthy physique, and a hulking action hero when needed, depending on his current film project.

Finally, Ritchson’s workouts need to keep him pain and injury free into his 40s, to enable continued performance at a high level.

For this, he blends strength training and conditioning.

Alan Ritchson Workout Plan

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The three example Alan Ritchson workouts we have for you below target a few of Ritchson’s most impressive attributes.

The first session prioritizes a powerful upper body with a bench press-focused session.

There is also an arm isolation session which will foster strong, powerful-looking arms.

And of course, there is a HIIT-style conditioning workout to get you prepared for street chases and shootouts like Reacher.

Here is an example schedule of how you can plan the Alan Ritchson workout program over a week:

Weekly Schedule #1

  • Monday: Reacher Workout
  • Tuesday: Alan Ritchson Bench Press Workout
  • Wednesday: Rest Day
  • Thursday: Alan Ritchson Arm Workout
  • Friday: Reacher Workout
  • Saturday: Rest Day
  • Sunday: Rest Day

Alan Ritchson Arm Workout

ExerciseSets x RepsRest
Cable Rope Curl6×15-25Superset
EZ Bar French press6×15-251 min
EZ Bar Curl3×12Superset
Cable Overhead Tricep extension3×151 min

Alan Ritchson Bench Press Workout

ExerciseSets x RepsRest
Barbell Bench Press6×82-3 mins
Dumbbell Incline Bench3×81-2 mins
Push-Ups3×251-2 mins
Dips3×251-2 mins

Alan Ritchson Reacher Workout Routine

ExerciseSets x RepsRest
Banded Sprints3×101 min
Pull-Ups3×252-3 mins
Sit-Ups3×252-3 mins 
Tire Flips3×101 min

Alan Ritchson Dieting and Food Preferences

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Alan Ritchson dieting and food preferences

Like many Hollywood actors who undergo impressive body transformations, Ritchson seems to stick to a pretty standard diet routine in order to maintain a lean and muscular physique.

Staple foods that provide adequate levels of protein, carbs, and fats form the basis of Ritchson’s diet.

Of course, when looking to add significant weight onto his frame, Ritchson was also able to accommodate some cheat meals to meet his caloric goals.

Alan Ritchson Meal Preferences

  • Breakfast: Smoothie, oatmeal, granola
  • Lunch: Potatoes, eggs, vegetables
  • Dinner: Meat protein, carb source, vegetables
  • Snacks: Cookies + Popeyes chicken

Alan Ritchson Diet Plan

Alan Ritchson diet plan

The following example diet is based on the targets Alan Ritchson would have been chasing to add 30lbs in a short amount of time.

From his own reports, Ritchson had an assistant who constantly brought him food to get sufficient calories, including smoothies and protein sources.

Be sure to adjust a diet like the example below to meet your own body composition goals.

Meal 1

  • Smoothie
  • 2 bananas
  • 2 cups frozen berries
  • 2 cups soy milk

Meal 2

  • Oatmeal
  • Peanut butter
  • Oat milk
  • Protein drink

Meal 3

  • Oat flakes
  • Granola
  • Protein drink 
  • Banana

Meal 4 

  • Diced potatoes
  • 4 egg omelet
  • Spinach/peppers

Meal 5

  • Popeyes fried chicken sandwich

Meal 6

  • 4 egg omelet
  • Vegetables
  • Cookies
  • Peanut butter


Calories: 4000 kcals

Protein: 300+g

Carbohydrates: 320g

Fats: 130g

Alan Ritchson Supplement Preferences

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While Alan Ritchson doesn’t seem to focus on supplements when talking about fitness, to meet his very high protein intake, protein supplementation is worth considering.

As with any freakish Hollywood body transformation, keep in mind that the use of performance-enhancing substances is common practice, as is not talking about their use.

For those who want to add significant muscle mass naturally, these are the types of supplements Alan RItchson likely uses to support that goal.

Alan Ritchson Supplement Stack:

  • Whey protein powder
  • Creatine
  • Beta-alanine

Final Thoughts

So, what do you think about our guide to the Alan Ritchson workout routine and diet plan?

While fit, Ritchson didn’t really start lifting or bulking until later in life. He successfully put the Reacher workout plan into action to transform his physique,

Let us know your favorite Ritchson role – as well as your experience with the workouts – in the comments.

If you know any other Reacher fans out there, be sure to share this article with them as well.


How did Reacher get jacked?

Alan Ritchson reportedly packed on around 30lbs of muscle in a few months for his role as Jack Reacher.

While hard work in the gym and some serious eating certainly played a part, ergogenic aids were likely used to facilitate the addition of so much lean mass while keeping low body fat.

Take inspiration from Alan Ritchson’s transformation while also tailoring your fitness goals to your individual needs.

How long did it take Alan Ritchson to gain 30 pounds?

From interviews with Alan Ritchson about his transformation, he reportedly gained around 30lbs in eight months.

While it is certainly possible to gain 30lbs in this time frame, it would be difficult to naturally add this much lean muscle mass.

If you are a natural lifter, consider more research-based
guidance on calorie and protein intake for supporting strength and hypertrophy gains.

Is Alan Ritchson a vegan?

While Alan Ritchson did attempt a vegan diet several years ago, he reportedly broke after becoming too focused on the foods he couldn’t eat.

Consult a qualified nutrition professional before making any drastic changes to a balanced diet.

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