Alan Ritchson is an actor known for his portrayal of Jack Reacher, a character described as very tall and muscular. The core exercise of the Alan Ritchson workout routine is the Barbell Bench Press.
Alan Ritchson Stats
- Height in Feet: 6 feet 3 inches
- Height in Centimeters: 1.91 meters
- Weight in Kilograms: 86 kg
- Weight in Pounds: 190 lbs
How do you get a body like Alan Ritchson?
- Muscle & Strength: Builds muscle and strength using progressive overload.
- Compound Lifts: Focuses on exercises that work multiple muscles at once.
- Variety: Uses both heavy and lighter weights for different goals.
- Diet & Rest: Emphasizes proper nutrition and recovery.
Alan Ritchson Inspired Workout Routine
Split (5 days per week)
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Shoulders & Legs
- Day 4: Rest
- Day 5: Chest, Back & Arms
- Day 6: Shoulders & Legs
- Day 7: Rest
Day 1: Chest & Triceps
- Incline Barbell Bench Press: 5 sets of 4-6 reps (rest 2-3 minutes)
- Flat Dumbbell Bench Press: 4 sets of 6-8 reps (rest 2-3 minutes)
- Incline Flyes: 4 sets of 8-12 reps (rest 30-60 seconds)
- Skull Crushers: 4 sets of 6-8 reps (rest 2-3 minutes)
- Overhead Dumbbell Triceps Extensions: 4 sets of 8-10 reps (rest 2-3 minutes)
- Cable Rope Extensions: 4 sets of 8-12 reps (rest 30-60 seconds)
Day 2: Back & Biceps
- Weighted Pull-Ups: 5 sets of 5 reps (rest 2-3 minutes)
- T Bar Rows: 4 sets of 6-8 reps (rest 2-3 minutes)
- Seated Cable Rows (Superset with Bent Over Flyes): 4 sets of 8-12 reps (rest 30-60 seconds) per exercise
- Barbell Curls: 4 sets of 4-6 reps (rest 2-3 minutes)
- Incline Dumbbell Curls: 4 sets of 6-8 reps (rest 2-3 minutes)
- Cable Curls: 4 sets of 8-12 reps (rest 30-60 seconds)
Day 3: Shoulders & Legs
- Barbell Squats: 5 sets of 5 reps (rest 2-3 minutes)
- Leg Curls: 4 sets of 6-8 reps (rest 2-3 minutes)
- Calf Raises: 4 sets of 10-15 reps (rest 30-60 seconds)
- Seated DB Shoulder Press: 5 sets of 5 reps (rest 2-3 minutes)
- Shrugs or Power Cleans: 4 sets of 6-8 reps (rest 2-3 minutes)
- Lateral Raises: 4 sets of 8-12 reps (rest 30-60 seconds)
Day 5: Chest, Back & Arms
- Flat Barbell Bench Press: 4 sets of 5 reps (rest 2-3 minutes)
- Incline DB Bench: 4 sets of 6-8 reps (rest 2-3 minutes)
- Weighted Chin-ups: 4 sets of 5 reps (rest 2-3 minutes)
- Barbell Rows: 4 sets of 6-8 reps (rest 2-3 minutes)
- Standing DB Curls: 4 sets of 4-6 reps (rest 2-3 minutes)
- Cable Curls: 4 sets of 6-8 reps (rest 2 minutes)
- Lying DB Triceps Extensions: 4 sets of 6-8 reps (rest 2-3 minutes)
- Rope Cable Extensions: 4 sets of 8-12 reps (rest 2 minutes)
Day 6: Shoulders & Legs
- Deadlifts: 5 sets of 5 reps (rest 2-3 minutes)
- Reverse Lunges: 4 sets of 6-8 reps per leg (rest 2-3 minutes)
- Calf Raises: 4 sets of 10-15 reps (rest 30-60 seconds)
- Seated Barbell Shoulder Press: 5 sets of 5 reps (rest 2-3 minutes)
- Upright Row: 4 sets of 6-8 reps (rest 2 minutes)
- Lateral Raises: 4 sets of 8-12 reps (rest 30-60 seconds)
Alan Ritchson Diet and Nutrition
Nutrition
- Breakfast: Oatmeal with protein powder & berries / Smoothie (fruits, veggies, Greek yogurt)
- Mid-Morning Snack: Protein shake / Fruit / Nuts
- Lunch: Lean protein (chicken/fish) + Complex carbs (brown rice/sweet potato) + Vegetables
- Pre-Workout Snack: Banana with nut butter / Protein bar
- Post-Workout Meal: Lean protein + Complex carbs (whole-wheat pasta) + Vegetables
- Dinner: Similar to lunch (lean protein, complex carbs, vegetables)
- Evening Snack (Optional): Greek yogurt with berries / Cottage cheese with vegetables
Diet
- Aim for a calorie surplus to gain weight (around 4,500 calories daily).
- Prioritizes lean protein sources (chicken, fish), complex carbohydrates (rice, potatoes), and healthy fats.
- Allows for “cheat meals” occasionally following an 80/20 healthy-to-clean ratio.
Supplements
- Protein powder
- Electrolytes
- Trace minerals
- Vitamin B12
- Testosterone replacement therapy (TRT) according to the article, should be discussed with a doctor.