Achieving an Alan Ritchson-Worthy Physique: Unleash the Power of Training and Diet

Are you ready to carve a physique that rivals the sheer might of Alan Ritchson, the electrifying star of Amazon Prime Video's upcoming series, Reacher? Buckle up, because in this article, we're thrusting you into the heart of Alan's formidable workout regimen and dietary mastery that transformed him for the role.

Alan Ritchson, the magnetic American actor, model, and singer, has conquered both screen and stage, leaving an indelible mark in celebrated productions like Aquaman, Titans, Blue Mountain State, Hunger Games, Teenage Mutant Ninja Turtles, and Jack Reacher. Notably, his chiseled physique and dynamic prowess in action-packed roles have seized the limelight.

But what's the secret behind Alan's supercharged physique? What exercises did he harness, and what fuel did he ingest? Most importantly, how can you channel his indomitable spirit to forge a physique akin to his? Prepare to dive deep.

The Alan Ritchson Workout Fury

Alan Ritchson's workout regime is a symphony of sheer power and resilience, orchestrated by weight training and cardio symphonies. Weight training, the juggernaut behind muscle gain, is counterbalanced by cardio, the guardian of a lean, aesthetic frame. Before embodying the relentless Jack Reacher, Alan donned a lean, athletic mantle. To embrace the role's demands, he unleashed an epic transformation, packing on a jaw-dropping 35 pounds of muscle within a relentless eight-month odyssey.

Alan's workout tempest is a fusion of compound and isolation exercises. His opening salvo? The first two exercises, laden with colossal weights, fewer reps, and mighty rest intervals, to forge the foundation of muscle density. Then, a blistering barrage of lighter weights, higher reps, and shorter rests rained down, sculpting muscle volume and crystalline definition. The arsenal expanded to encompass bodyweight exercises—push-ups, pull-ups, and dips—a crescendo that further chiseled his form.

Alan Ritchson waged war five to six days weekly, targeting distinct muscle enclaves with relentless fervor. The battlefield extended to cardio sorties—running, cycling—an artful dance to obliterate fat and elevate endurance. Brace yourself for a glimpse into his weekly workout maelstrom:

Monday – Lower Body Annihilation

  • Deadlifts (3 sets, 12-15 reps)
  • Sumo squat (3 sets, 12-15 reps)
  • Hack squat (3 sets, 12-15 reps)
  • Walking lunge (3 sets, 12-15 reps)
  • Leg extension (3 sets, 12-15 reps)
  • Leg curl (3 sets, 12-15 reps)

Tuesday – Cardio Onslaught

  • An outdoor marathon, spanning 5 to 7 miles—a testament to unwavering commitment.

Wednesday – Chest & Back Thunder

  • Push-ups (4 sets, 12 reps)
  • Pull-ups (4 sets, 12 reps)
  • Dumbbell bench press (4 sets, 8-10 reps)
  • Dumbbell row (4 sets, 8-10 reps)
  • Incline dumbbell fly (3 sets, 12-15 reps)
  • Lat pulldown (3 sets, 12-15 reps)

Thursday – Arms & Abs Blitzkrieg

  • Cable curl (4 sets, 10-12 reps)
  • Cable tricep pushdown (4 sets, 10-12 reps)
  • Dumbbell hammer curl (3 sets, 12-15 reps)
  • Dumbbell skull crusher (3 sets, 12-15 reps)
  • Dips (3 sets, max reps)
  • Plank (3 sets, max time)

Friday – Shoulders of Steel

  • Dumbbell shoulder press (4 sets, 8-10 reps)
  • Dumbbell lateral raise (4 sets, 10-12 reps)
  • Dumbbell front raise (3 sets, 12-15 reps)
  • Dumbbell rear delt fly (3 sets, 12-15 reps)
  • Machine shoulder press (3 sets, 15-20 reps)
  • Shrugs (3 sets, 15-20 reps)

Saturday – Rest or Cardio Thunderclap

  • A choice between respite or another cardio expedition, contingent on willpower and schedule. Stretching and yoga may also take the stage, enriching flexibility and recovery.

Sunday – Rest Havoc

  • A day of rest and rejuvenation. Perhaps indulging in cheat meals or snacks—a vital reward for unyielding labor that stokes the metabolic furnace.

Mastering the Alan Ritchson Diet Siege

To sculpt a physique bathed in lean muscle, akin to Alan Ritchson's, a meticulously crafted diet assumes paramount significance. During his muscle forging quest, Alan summoned the consumption of around 4,500 calories daily, featuring an awe-inspiring 300 grams of protein—a testament to his dedication. His dietary tableau spotlighted pristine, untainted nourishment—fruits, vegetables, lean turkey, fish, and the steadfast brown rice.

Hydration, an elixir of vitality, played a starring role, as Alan quenched his thirst to fend off dehydration's relentless siege. His dietary fortress was impervious to processed foods, refined sugars, alcohol, and soda—a valiant stand against dietary tempests. Yet, to fuel his morale and sate desires, he occasionally ventured into cheat day realms, a weekly indulgence, a flame to stoke metabolic infernos.

Behold, a glimpse of Alan Ritchson's daily dietary incursion:


  • Oatmeal with berries and nuts
  • Scrambled eggs with spinach and cheese
  • Coffee with milk



  • Grilled chicken breast with salad and quinoa
  • Greek yogurt with granola and honey


  • Turkey sandwich with whole wheat bread, lettuce, tomato, and mustard
  • Apple with almond butter


  • Salmon with broccoli and brown rice
  • Cottage cheese with pineapple


  • Casein protein shake with berries and flax seeds


Alan Ritchson stands as a living testament to unwavering dedication and indomitable spirit. His journey illuminates the path to a robust and athletic physique. To follow in his colossal footsteps, one must embrace his workout regimen and dietary strategy—cornerstones of his metamorphosis into Jack Reacher.

Yet, remember that individuality thrives, and what fueled Alan Ritchson may necessitate customization tailored to your aspirations, inclinations, and physique. Above all, revel in the journey, cherish the process, for in the words of Alan Ritchson himself, "Don't expect the you two months from now to be the you you want to be in ten years."

The time is now. March forth on your journey, train with unrelenting tenacity, and brace yourself for the marvels you can unleash, just like Alan Ritchson.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.