However, his sculpted physique isn’t the product of special effects. Instead, Ritchson adheres to a rigorous and intense exercise routine in his customized home gym. Yes, Alan Ritchson takes supplements to /fitness/products/apps/mad-muscles.htm support his workout routine and diet. The workout regimen continues with dedicated exercises to get a lean physique in the back and core areas. Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content.
How to Perform Each Giant Set Exercise
While pushups and pullups are highly effective (often underrated), packing on over 30 pounds of muscle requires serious weight training. Alan Ritchson’s workout routine primarily consisted of weight training and cardio. The former aided him in putting on size whereas the latter assisted in keeping his physique lean and aesthetic.
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You don’t need to be prepping for an action role to reap the benefits of this method. Ritchson’s giant set is efficient, scalable, and effective for everyday lifters looking to build upper-body muscle and stamina. Additionally, time under tension—a key driver of muscle growth—is extended significantly during higher-rep sets like Ritchson’s. By pushing each set into the 12–20 rep range, the muscles are exposed to mechanical stress longer, which promotes muscle fiber recruitment and fatigue. Featuring one barbell and three powerhouse exercises, this workout is more than muscle—it’s about maintaining longevity in an intense role.
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The actor works out five days a week, with an even spread of attention given to cardio, his upper body and lower body. To avoid over-training and risking injury, Ritchson usually limits his gym time to 30 minutes or less per day, but for those 30 minutes, he goes hard. 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.
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Alan is dedicated to his eating plan but will allow himself to indulge in a cheat meal now and then, following the 80/20 rule where 20% of his diet is composed of treats and indulgences. When Alan wanted to increase his weight, he made room for cheat meals to meet his caloric requirements. You’ll find supersets, tri-sets, giant sets and more within all of our workouts in the Workout Database.
Who is Alan Ritchson? And Why is He the Perfect Reacher?
Whether you’re a beginner or a seasoned athlete, we’ve got the calisthenics gear to help you level up your training. Prime Video’s hit series Reacher is back for Season 2, and that means more of the big man, Alan Ritchson, on our screens. In order to play the role of the popular army-major-turned-crime-fighter, Ritchson gained 30 pounds of muscle, and is looking bigger and better than ever in the latest episodes, streaming now.
Push ups
Moreover, the https://www.talkandroid.com/511952-mad-muscles-reviews-by-android-users/ strategic spacing of muscle groups throughout the week ensures adequate rest between sessions, maximising the effectiveness of your workouts. Before he was cast in Reacher, Ritchson had been doing a workout he came up with when he was a teenager, on repeat, a few times per week. As he previously told Men’s Health US, he would run to a park, do pushups, pullups, dips and situps, and then run home. Every now and then he’d visit a gym if he felt he was getting too skinny or if he needed to buff up for a role, but his natural size was usually enough to get the job done. 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.
I’m sure he gets a little upper chest activation there, too. After those two movements, your front delts will be on fire. You can do the standard wide grip, neutral grip, narrow reverse grip, or one arm at a time.
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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. Actor Alan Ritchson is breaking down his approach to fitness and health, giving the inside scoop on how he maintains such a built physique. On March 3, 2025, he detailed his dieting approach, ‘muscle confusion’ training, and described his morning routine.
Although I suspect he might have been using anabolics, my focus was on learning and gaining muscle through our 2-3 months of intense training. In addition to his remarkable muscularity, Alan Ritchson’s thick neck and trap muscles make him one of the most yoked individuals in Hollywood. This characteristic often signals higher testosterone levels, perfectly complementing the masculine and powerful image he embodies in his role as Jack Reacher.
Ritchson did this for 30 minutes straight years after year and the results are in front of us. Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way. I also recommend dialling in your natural production of testosterone.
His goals were to create muscle growth, shape and tone his physique, and burn fat along the way. Over the span of eight months, Ritchson gained nearly 35 pounds of muscle. Alan Ritchson’s diet plan involves eating as clean as possible, but he still allows himself a few cheat meals. At 6’ 2”, Alan Ritchson has big legs for such a tall guy. Working with Buster Reeves, the action-hero undertakes gruelling gym workouts that feature lunges with dumbbell rotation. For this, you will stand at the bench and hold one dumbbell up to your shoulders.
Alan Ritchson Reveals His Training Regimen for Aesthetics, Disciplined Morning Routine, and Lean Muscle Diet
Alan has always been a big fan of performing bodyweight movements like parallel bar dips, pull-ups, push-ups, etc. Even when he was training for Jack Reacher, he used to perform a few bodyweight movements at the end of his workouts. The information about it is extremely limited on the internet, but we tried to get as much info about his workout routine and diet plan as possible. And this post is going to provide you with a detailed overview of it. “I learned a lot in that process about longevity and working out in a way that prevents injury but achieves growth,” he says in a new Train Like video. I want to switch to a bodyweight program to reduce injury risk because I’ve herniated a disc and tweaked my shoulder lifting weights.
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Ritchson’s claim to fame came courtesy of his role in the action-crime-thriller series Reacher. He plays Jack Reacher, the protagonist and military policeman who travels the country and puts a stop to organized crime. The show has been widely received and has run for three seasons thus far, with the latest coming in late February 2025. Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level. One day, he recalls a local Army Ranger and former alumni driving by and noticing his dedication. The Ranger stopped to compliment Ritchson on his consistency and discipline, then shared a few military drills and workout tips to help him level up.
- Instead, Ritchson follows a grueling and intense exercise regimen in his personalized home gym.
- BUT, I’ll still be breaking down this training as a 30 Minute AMRAP bodyweight circuit shared by Men’s Health to be in more of a Ritchson styled workout that you can continuously come back to.
- Before Reacher, Ritchson’s workouts were pretty basic—push-ups, pull-ups, dips, and sit-ups.
- I’m sure he gets a little upper chest activation there, too.
- After those two movements, your front delts will be on fire.
- When he is trying to build more muscle, the 40-year-old eats small meals spaced out throughout the day to make sure he gains more calories than he burns.
So those will be the resources we’ll be using to build the routine here. We’ve seen a lot of celebs opt for specific restrictions. We see a lot of celebs opt for this sustainable approach. 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. It wouldn’t be right to have mad muscles review Dove (Dawn Granger) on the site and not see Hawk (Hank Hall) the same week.