Alan Ritchson’s rise to stardom looks like it came out of nowhere. One minute he is on your screen, the next he is Jack Reacher, walking into a random town and changing the temperature of the room.
The truth is, he has been working steadily for more than 15 years, just not with the “Reacher physique” the internet can’t stop talking about.
Take Your Fitness To The Next Level
Alan wasn’t always a 6'3", 240-pound ass-kicker. He was a late bloomer who got bullied in high school, then did what a lot of people do when they are tired of being pushed around. He hit the gym and built himself into someone you would not want to mess with.
By senior year he was voted “best physique” in his graduating class. And as he bounced from project to project in Hollywood, staying in shape became part of his identity. That all leveled up when he landed the role of Jack Reacher.
At the time, he was a lean 205 lbs. Producers wanted him bigger. So he went back to work, and by the time filming started, he had added roughly 35 pounds of muscle.
In this article, we examine the Alan Ritchson workout and diet plan in-depth, revealing the approach behind his Jack Reacher-sized physique. We cover his weekly training split, his bulking nutrition strategy, and the key principles you can steal for your own routine. Sit back, relax, and enjoy.
Quick Answer
Alan Ritchson’s Reacher routine is a traditional bodybuilding split done Monday through Friday, hitting each muscle group once per week with mostly high reps (15-25) and short, intense sessions (around 30 minutes). His diet during bulking focuses on staying in a calorie surplus with mostly nutrient-dense foods, plus higher-calorie treats to make gaining easier.
Key Takeaways
| Takeaway | How to apply it |
|---|---|
| Classic bodybuilding split | Train chest, back, legs, shoulders, arms across 5 days, 1 muscle group per day. |
| High reps, high volume | Live in the 15-25 rep range for most sets, push close to failure, and track progress weekly. |
| Short, intense sessions | Keep workouts tight (around 30 minutes) and use supersets to maintain intensity. |
| Bodyweight still matters | Keep pullups, pushups, and dips in your week, even while lifting heavier. |
| Bulking requires a surplus | Aim for mostly whole foods, but add calorie-dense extras if appetite is the limiting factor. |
| Health first | If you suspect low testosterone symptoms, get labs through a qualified clinician before making decisions. |
Alan Ritchson Workout Routine
Alan has always been pretty muscular, but as mentioned, he had to take his physique to a new level to play Jack Reacher. Surprisingly, before Reacher, Alan did mostly a calisthenics-based workout routine.
Although pushups, pullups, and the like are excellent exercises (and underrated), you need to pump some serious iron to pack on 30+ pounds of muscle.
So, what do you do when you need to get jacked? Look to the people who have it mastered: bodybuilders. One glance at Alan's program, and you will notice it's a traditional bodybuilding split.
He hits each muscle group once a week, typically Monday through Friday. The workouts are quick, only taking about 30 minutes.
Monday: Chest
- 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
- 20 Minutes of HIIT Cardio
Alan starts his week with a prototypical chest day. A massive chest is a big part of the Reacher look, so chest training has to be a priority. He spends most of the workout in the Smith Machine - beginning with an incline press, then dropping the bench flat, and eventually down to a decline.
On a good day, he does 100 reps of each. After the three pressing movements, he moves onto a low pulley cable fly before ending with one or two sets of pushups to failure.
Tuesday: Back
- 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
- Run a few miles on a treadmill
Day two is a back day. The workout starts with four sets of pullups to failure. Alan is a huge fan of bodyweight movements. From there, he does two cable exercises. The cable row is a standing row variation from a low pulley attachment, picture a T-bar row position.
For the lat pulldown, you have multiple options. You can do the standard wide grip, neutral grip, narrow reverse grip, or one arm at a time. Finish with a standard one-arm dumbbell row and a cable lat extension with a rope handle.
Wednesday: Legs and Abs
- 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
- 10 Minutes of Sled Pushes and Pulls
Wednesday is all about the lower body and abs. This workout is a lower back-friendly leg day with no squats or deadlift variations. Alan can't do squats because they aggravate his lower back, so he has to get creative.
Although squats and deadlifts are great exercises, you can build big legs without them. Don't let the single-leg exercises blind you to their difficulty.
Starting the workout with lunges and split squats is no joke. After that, Alan super sets leg extensions and leg curls back to back before finishing up with abs and cardio.
Thursday: Shoulders
- 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
- 20 Minutes of HIIT Cardio
You can't look tough without big shoulders, that's just a fact. Alan starts his shoulder workout with a seated Smith Machine press and a two-hand standing cable press.
The cable press is unique. He stands in front of the cable stack and presses up and forward at a steep incline angle. I'm sure he gets a little upper chest activation there, too. After those two movements, your front delts will be on fire.
Next, he does a superset on the cables of lateral raises followed by facepulls. Last but not least, a few sets of shrugs to help build those monster traps.
Friday: Arms
- 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
- Run a few miles on a treadmill
The last workout of the week is critical. It's the key to unlocking big, impressive Jack Reacher-sized arms. And big arms are not just a sign of strength. They're a statement. You can't play a tough guy in a TV show without giant pipes.
Alan's arm workout consists of several supersets, grouping biceps and triceps.
The first superset is kind of a triset. He does cable triceps pressdowns, immediately followed by overhead extensions. I say kind of a triset because he does these two movements almost like they are one exercise. After that, he drops the cable attachment and does rope hammer curls.
From there, he groups two dumbbell triceps exercises together before grabbing an EZ bar for another biceps and triceps superset. For the EZ bar curls, he does them old-school 21 style - seven reps from the bottom to halfway, seven reps from halfway to the top, and then seven full range of motion reps.
Remember when I said he loves bodyweight exercises? He finishes his arm workout with bodyweight dips to failure.
Follow along with Alan while he demonstrates this workout
Alan's Jack Reacher Bulking Diet
| Key Takeaways | What it means for you |
|---|---|
| Bulking still comes down to a calorie surplus | If the scale is not moving up over 2-3 weeks, you likely need more calories. |
| An 80/20 approach can be easier to stick to | Base meals on protein, carbs, and healthy fats, then leave room for treats. |
| Higher-calorie foods can help “hard gainers” | If appetite is low, add calorie-dense snacks instead of forcing huge meals. |
| Consistency matters more than perfection | A repeatable plan beats a strict plan you quit after a week. |
In the Reacher world, a calorie is a calorie. A “good meal” is whatever is on the diner menu, plus a lot of black coffee. That mindset works for a fictional drifter. It does not work when your job is to add serious size for a role.
To gain 30+ pounds, Alan had to make food a priority. He has described himself as an intuitive eater, meaning he is not obsessively weighing every gram. Most of the time, he keeps it simple, and he is typically most consistent when filming because meals are handled on set.
Alan has said he follows an 80/20 healthy-to-clean ratio. The backbone is still the usual bulk staples: lean-ish protein, carbs that fuel training, and healthy fats. The “20” is where the fun lives, like key lime pie, cookie dough, and snacks.
Those higher-calorie foods matter more than people think. If you do not have a big appetite, strategic treats can help you stay in a calorie surplus without turning every meal into a chore.
Sample day of eating (example):
| Meal | What it looks like | Why it works for a bulk |
|---|---|---|
| Breakfast | Scrambled eggs, flavored oatmeal, fruit | Protein + carbs early to support training and daily calories |
| Lunch | Deli turkey, Swiss cheese, mayo, mustard, 1-2 cookies | Easy calories, easy protein, no overthinking |
| Snack | Protein powder, almond milk, banana, spinach, peanut butter, oats, avocado | High-calorie shake for appetite insurance |
| Dinner | Brisket or turkey meatloaf, mashed potatoes, green beans, key lime pie | Big calorie anchor meal with a built-in treat |
| Snack | Greek yogurt or cottage cheese, cookie dough | Extra calories and protein before bed |
Daily supplements (example):
- Protein powder
- Electrolytes
- Trace minerals
- Vitamin B12
How You Can Train and Eat Like Alan Ritchson
| Key Takeaways | Do this |
|---|---|
| Keep calisthenics in the mix | Add pushups, pullups, and dips 2-4 times per week as finishers or accessories. |
| High reps still build muscle | Use 15-25 reps on multiple sets, and push close to failure with good form. |
| Short workouts can work | Use supersets to keep intensity high and sessions around 30-45 minutes. |
| Diet does not need to be miserable | Hit your protein, stay in a surplus, and allow treats so you stay consistent. |
| Health comes first | If you suspect low T or other issues, get labs and talk to a qualified clinician. |
Want the “Reacher” result without copying every detail of the plan? Good. Take the principles, apply them to your life, and you will get most of the upside with way less stress.
#1: Utilize Calisthenics
Alan leaned heavily on calisthenics long before he went full muscle-building mode. Pushups, pullups, dips, and sit-ups are joint-friendly, scalable, and brutally effective when you take sets close to failure.
Practical move: pick 2-3 bodyweight staples and add them 2-4 days per week as a finisher. Keep it simple and track reps so you can progress.
#2: High Reps
For a guy that big, his approach is more “pump work” than maximal singles. Most sets live in the 15-25 rep range, which is still a very workable hypertrophy zone if you are training hard and progressing over time.
Practical move: choose a weight you can control for 15-25 reps and stop 1-2 reps shy of failure. Add reps first, then add load.
#3: Short Workouts
You do not need marathon sessions to grow. You need hard sets, enough weekly volume, and a plan that fits your schedule. Supersets can help you keep intensity up while saving time.
One of the best formats is the agonist-antagonist superset: pair opposing muscles like chest and back, or biceps and triceps. If you want a classic example, check out the Arnold Split.
#4: Don't Overcomplicate Your Diet
The bulk basics win: eat enough calories to gain, prioritize protein, and keep most meals built around whole foods. Then leave room for foods you actually like, because enjoyment is a compliance cheat code.
If appetite is the limiter, add calories with shakes, nut butters, oils, fattier cuts of meat, or a planned dessert. The goal is consistency, not nutritional perfection.
#5: Get Your Testosterone Checked
This is the part that deserves a responsible note. Alan has said he got blood work after season one and found out his testosterone was low. His doctor prescribed testosterone replacement therapy (TRT), and he has stated that TRT was part of the picture.
If you have symptoms like fatigue, low libido, or unexplained strength and muscle loss, talk to a qualified medical professional and get labs. This article is not medical advice, and TRT is not something to self-prescribe or copy from a celebrity routine.
The new, smarter way to solve Low T. With Fountain’s online doctor’s visits, treatment is a breeze. Start your personalized evaluation and see if TRT injections or topical cream are right for you.
Conclusion
That is the playbook: train hard, keep it simple, and eat enough to actually grow. There is nothing magical here, and that is the point. The basics are not flashy, but they are repeatable, and repeatable is what builds muscle.
If you want to apply this like a normal human, focus on three things: hit your weekly training sessions, stay in a calorie surplus for your bulk, and make the plan enjoyable enough that you can run it for months.
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