Discover the Alan Ritchson workout and diet plan behind Reacher Season 3, including training routines, nutrition, and muscle-building strategies.
Alan Ritchson’s rise to stardom seemingly came out of nowhere. He unceremoniously appeared on our screens, like Jack Reacher wandering into a random town. And, like Reacher, he took over quickly. However, like most “overnight” success stories, the journey was long and challenging.
Alan wasn’t always a 6’3, two hundred and forty-pound ass-kicker. In fact, he was a late bloomer and got bullied in high school. But those bullies are at least partially responsible for the man we see today. To quiet the haters, Ritchson took to the gym. He worked so hard that by his senior year, he was voted “best physique” of his graduating class. It didn’t stop there.
As he went from small project to small project in Hollywood, his physique remained a large part of who he was. However, that took on an entirely new meaning when he landed the role of Jack Reacher. At the time, he was a lean 205lbs. The problem was that the producers wanted him to be much bigger than that. So, Alan went to work, and by the time filming started, he had added 35 pounds of muscle.
The question is, how did he do it? Let’s dig in and find out.
The Alan Ritchson Workout Routine
Surprisingly, before Reacher, Alan relied primarily on a calisthenics-based workout routine. While pushups and pullups are highly effective (often underrated), packing on over 30 pounds of muscle requires serious weight training.
So, how do you get Jack Reacher jacked? You take a page from the experts—bodybuilders. A quick look at Alan’s program reveals a classic bodybuilding split, targeting each muscle group once a week, typically Monday through Friday. His workouts are often short and efficient, lasting just 30 minutes.
Monday: Chest
Alan kicks off his week with a classic chest day. A powerful, well-built chest is a key part of the Reacher physique, making chest training a top priority. Most of his workout revolves around the Smith Machine, starting with an incline press before lowering the bench to a flat and finally a decline position. On a good day, he powers through 100 reps of each. After the three pressing movements, he shifts to low pulley cable flies, finishing with one or two sets of pushups to failure.
The Workout
- Smith Machine Incline Press: 4 sets x 15-25 reps
- Smith Machine Flat Press: 4 sets x 15-25 reps
- Smith Machine Decline Press: 4 sets x 15-25 reps
- Low Pulley Cable Chest Fly: 3 sets x 15-25 reps
- Pushup: 1-2 sets to failure
Cardio: 20 Minutes of high-intensity interval training (HIIT).
Tuesday: Back
Alan’s second training day is all about building a thick, powerful back. He kicks things off with four grueling sets of pullups to failure—one of his go-to bodyweight staples. From there, he shifts to cables. First up is a standing cable row using a low pulley attachment, mimicking a T-bar row for that deep, mid-back contraction.
Next, it’s time to hit the lats hard with pulldowns, using a wide grip, neutral grip, reverse grip, or even single-arm for a serious stretch and squeeze. To finish strong, Alan hammers out heavy one-arm dumbbell rows followed by a rope cable extension.
The Workout:
- Pullup: 4 sets x failure
- Cable Row: 4 sets x 15-25 reps
- Lat Pulldown: 3 sets x 15-25 reps
- Dumbbell Row: 3 sets x 15-25 reps
- Cable Lat Extension: 3 sets x 15-25 reps
Cardio: Run 1-3 miles on a treadmill.
Wednesday: Legs and Abs
Alan’s leg day is lower back-friendly with no squats or deadlift variations.
Since squats aggravate his lower back, he takes a different approach to leg day. Instead of heavy barbell lifts, he starts with lunges and split squats—challenging single-leg movements that build strength and balance. Next, he supersets leg extensions and leg curls to hit his quads and hamstrings back to back. He finishes the workout with abs and cardio, keeping his physique lean and athletic for Reacher.
The Workout:
- Dumbbell Lunge: 3 sets x 15-25 reps
- Dumbbell Split Squat:3 sets x 15-25 reps
- Leg Extension: 3 sets x 15-25 reps
- Leg Curl: 3 sets x 15-25 reps
- Leg Raise: 3 sets x 15-25 reps
- Sit-ups: 3 sets x 15-25 reps
Cardio: 10 Minutes of Sled Pushes and Pulls.
Thursday: Shoulders
You can’t look tough without big shoulders—that’s just a fact. Alan kicks off his shoulder workout with a seated Smith Machine press, followed by a two-hand standing cable press—a unique move where he presses the cables up and forward at a steep incline, likely hitting the upper chest as well. When these two movements are done, his front delts are already burning.
Next, he goes into a superset on the cables, combining lateral raises with face pulls to target the shoulders from all angles. To finish, Alan hits a few sets of shrugs, building those massive traps that help complete the full upper-body physique.
The Workout:
- Smith Machine Shoulder Press: 4 sets x 15-25 reps
- Standing Cable Shoulder Press: 3 sets x 15-25 reps
- Cable Lateral Raise: 3 sets x 15-25 reps
- Cable Facepull: 3 sets x 15-25 reps
- Dumbbell Shrugs: 3 sets x 15-25 reps
Cardio: 20 Minutes of high-intensity interval training (HIIT)
Friday: Arms
The final workout of the week is crucial—it’s the secret to achieving massive, Jack Reacher-sized arms. And let’s be clear: big arms aren’t just about strength; they’re a statement. You can’t portray a tough, imposing character on TV without having those massive guns to back it up.
Instead of me explaining this one, you can just watch it here:
The Workout:
- Rope Triceps Pressdown and Overhead Extension: 4 sets x 15-25 reps
- Rope Hammer Curl: 4 sets x 15-25 reps
- Dumbbell Hammer Grip Bench Press: 4 sets x 15-25 reps
- Dumbbell Skull Crusher: 4 sets x 15-25 reps
- EZ Bar Curls: 4 sets x 21’s [7 reps at the bottom, seven reps at the top, and seven full-range reps]
- EZ Bar Overhead Triceps Extensions: 4 sets x 15-25 reps
- Bodyweight Dips: 1-2 sets x failure
- Cardio: Run a few miles on a treadmill
Alan’s Jack Reacher Bulking Diet
For Jack Reacher, a calorie is just a calorie. His ideal meal could be anything from a local diner’s menu, washed down with a strong cup of black coffee. Reacher’s philosophy is simple: eat whenever possible because you never know when or where the next meal will come from. But for Alan, that approach won’t cut it.
To play the imposing role of Reacher, Alan had to pack on over 30 pounds, and diet was a critical part of that process. While diet is key for bulking, Ritchson follows an intuitive eating approach, sticking to a flexible meal plan that suits his lifestyle. He’s especially consistent when filming because he has someone cook and deliver his meals.
Alan maintains an 80/20 balance, prioritizing healthy, whole foods but leaving room for a few treats. His meals mainly consist of lean proteins, complex carbs, and healthy fats, but he also enjoys key lime pie, cookie dough, and snacks. These indulgences are actually an important part of the process. Consistently eating over 4,000 calories a day is challenging if you only eat clean food.
Here’s a typical day of eating for Alan’s Jack Reacher diet.
Breakfast:
- Scrambled eggs
- Flavored oatmeal
- Fruit
Lunch:
- Deli turkey
- Swiss cheese
- Mayo
- Mustard
- 1-2 Chocolate chip cookies
Snack:
- Two scoops of protein powder
- Almond milk
- Banana
- Spinach
- Peanut butter
- Oats
- Avocado
Dinner:
- Brisket or turkey meatloaf
- Mashed potatoes
- Green beans
- Slice of key lime pie
Snack:
- Greek yogurt or cottage cheese
- Cookie dough
How You Can Train and Eat Like Alan Ritchson
Want to build muscle like Alan did while preparing for Reacher but are not keen on following his exact routine? No problem. You can still incorporate some of his key principles into your own workout plan and see impressive results.
#1: Include Pushups, Pullups, and Dips in Your Workouts
Surprisingly, Alan’s training before preparing for Reacher included very little weightlifting. His routine was simple but effective: run to a park, perform 100 reps each of pushups, pullups, dips, and sit-ups, then run back home. Even after incorporating heavy lifting, Alan stuck to his roots—almost every workout still includes a bodyweight element.
So, what does this mean for you? If you’re not already doing them, make pullups, pushups, and dips a regular part of your training. They’re easy on the joints, can be done anywhere, and are incredibly effective for building muscle.
#2: Use High Repetitions
Given his impressive size, it might surprise you that Ritchson doesn’t focus on lifting extremely heavy weights. He actually trains with high reps. Most of his sets fall in the 15-25 rep range, which is in the proper range (5-30 reps) to stimulate muscle growth. If you’ve never pushed your reps that high, it’s worth trying. That new challenge could be just what you need to ignite fresh muscle growth.
#3: Get in and Get Out of The Gym Fast
Alan’s workouts rarely exceed half an hour. You don’t have to spend all day in the gym to build muscle. In fact, most people spend too much time in the gym talking and messing around. Get in and get out. If you’re training with intensity, you can pack on muscle with 30-minute sessions.
Supersets are a great way to maximize your session if you’re short on time. The most effective type of superset is the agonist-antagonist superset, where you pair opposing muscle groups, such as chest and back or biceps and triceps, for a powerful, time-efficient workout.
#4: Have Some Flexibility in Your Diet
Nutrition doesn’t have to be as complicated as many make it out to be. You can enjoy some treats as long as the foundation of your diet consists of lean protein, complex carbs, fruits, veggies, and healthy fats. Alan, for example, loves cookie dough, cookies, key lime pie, and pizza. In other words, he’s just like the rest of us. Your diet shouldn’t be as strict as a bodybuilder in contest prep year-round. Eat nutritious foods, but make some room for what you enjoy.
#5: Get Your Testosterone Checked
Before we finish, I have to address the elephant in the room. I know what you’re thinking—there’s no way this transformation was achieved naturally. And you’re right.
After season one of Reacher, Alan’s body was worn down. He was exhausted, low on energy, and just didn’t feel good. So, his doctor recommended some blood work. The results showed his testosterone levels were low, leading to a prescription for testosterone replacement therapy (TRT). Is that the only thing he’s on? I’m not sure. But according to Alan, it is.
If you’re experiencing symptoms of low testosterone—like fatigue, low libido, or a decrease in strength and muscle—it’s definitely worth getting your levels checked. At the very least, it’s valuable information to have.
FAQs
How many hours a day does Alan Ritchson workout?
Alan’s workouts last about 20-30 minutes. During this time, he trains hard and fast. If you are focused, you can get a lot done quickly.
How much does Alan Ritchson workout?
Alan trains five or six days a week when preparing for Reacher.
How to get ripped like Alan Ritchson?
To get ripped like Alan Ritchson, prioritize strength training with high-rep, intense 30-minute workouts while incorporating bodyweight movements like pushups, pullups, and dips. Focus on eating lean proteins, complex carbs, and healthy fats while allowing occasional treats. Above all else, stay consistent.
What supplements does Alan Ritchson use?
Alan’s daily supplement routine includes protein powder, electrolytes, trace minerals, and vitamin B12.
For more information on workouts, check out our other articles on the topic:
- The Best 4-Day Workout Splits to Build Muscle
- The Best 5-Day Workout Splits to Build Muscle
- The Best 6-Day Workout Splits to Build Muscle
Author: Kyle Hunt
Email: KyleHuntFitness@gmail.com
Hire Kyle as your coach: http://www.kylehuntfitness.com/services/
If you want a complete step-by-step bodybuilding program, check out my ebook, Absolute Muscle.
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