Discover the training regimen that honed Alan Ritchson's physique for his role as Jack Reacher. Unleash your power and sculpted physique with the Alan Ritchson "Jack Reacher" workout. Learn the secrets behind this intense training routine and embark on a journey of transformation.

ALAN RITCHSON'S ICONIC ROLES

If you've ever enjoyed watching Jack Reacher on Amazon Prime, you know it's a gripping show. One aspect that stands out to me is Alan Ritchson's portrayal of Jack Reacher as a believable and formidable badass. His physical presence is truly imposing, displaying a jacked, powerful, and shredded physique that exudes masculinity.

In fact, Alan Ritchson boasts one of the most impressive physiques in Hollywood today. He strikes the perfect balance between muscularity and leanness, avoiding the typical meathead appearance. Inspired by his remarkable physique, I've compiled the ultimate Alan Ritchson Workout, designed to help you build a similar body.

I was introduced to Alan Ritchson through the hilarious OG show "Blue Mountain State" when I was just 13, I had no idea who he was at the time. His portrayal of Thad Castle, the self-absorbed and not-so-bright captain of the college football team, left a lasting impression.

Despite starting as a gym bro stereotype, Alan has since gone on to star in various TV shows and movies, including "Hunger Games," "Aquaman" in Smallville, and featured in "Fast X," which has contributed to his reported net worth of $3 million.

Alan Ritchinson is married to his wife, Catherine Ritchinson, with whom he has 3 children.

HOW TALL & BIG IS ALAN RITCHSON? ALAN RITCHSON HEIGHT & WEIGHT

Standing at an impressive 6'2" and weighing approximately 100-105kg (225-230lbs) during the first season of Jack Reacher, Alan Ritchson's physique showcases a BMI of 28. Research indicates that women often prefer a BMI of 24-26, so I believe he would look even better at 90-95kg (205 lbs).

This is his usual walk-around weight and what I estimate he weighed when portraying Thad Castle in Blue Mountain State, resulting in a BMI of 26—a perfect balance.

Over the seasons, Alan significantly gained muscle mass for Jack Reacher, with even more muscle for the upcoming Season 2. As Season 2 is set to release in December, he has bulked up to 240 pounds, leading to a BMI of 30.

Reaching a low body fat and 30 BMI without pharmaceuticals is unrealistic for most people, and the excessive bulk can make guys appear a little bloated like a pufferfish.

If your goal is to have a lean, muscular and aesthetic body like Alan Ritchson then get FREE access to the Beach Body Blueprint to learn the easiest roadmap.

KEY CHARACTERISTICS OF ALAN RITCHSON'S PHYSIQUE

Alan Ritchson maintains an incredible, top-tier physique, but I personally believe that proportion matters more than sheer size for an aesthetic look.

Nevertheless, he boasts a sharp, masculine, and powerful appearance with a plate of armour effect—featuring a substantial chest, rounded shoulders, and a dense V-taper back. Notably, his arms, especially the biceps, seem to stand out even more in Jack Reacher.

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.

It’s clear that the Alan Ritchson 'Jack Reacher' workout routine focused heavily on masculine body parts like the shoulders, upper chest and neck. I teach how to maximise the growth of these muscles in my FREE Beach Body Blueprint.

ALAN RITCHSON "JACK REACHER" WORKOUT ROUTINE

During my first year of university, I had the incredible opportunity to train alongside a rugby player while working at a nightclub. He embodied the English equivalent of the typical 90kg+ American football player stereotype, and his physique was strikingly similar to the jacked Alan Ritchson.

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.

The results were astonishing, and when I returned home, my mum even expressed concern that I had taken steroids. Inspired by my training partner, I developed the Alan Ritchson Workout based on his 5-day workout split:

Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Shoulders and Legs

Thursday – REST

Friday – Chest, Back, Arms

Saturday – Shoulders and Legs

Sunday – REST

Each muscle group was targeted twice a week, which proved to be more effective than the traditional bodybuilding split of once-per-week muscle training. By modelling my routine after this, I achieved significant muscle gains.

It's essential to remember that such a workout routine requires a proper diet and ample rest for recovery. Be sure to consume enough food and consider supplements if necessary to support your fitness journey. Moreover, the strategic spacing of muscle groups throughout the week ensures adequate rest between sessions, maximising the effectiveness of your workouts.

ALAN RITCHSON "JACK REACHER" WORKOUT SCHEDULE

DAY 1 – CHEST & TRICEPS

• Incline Barbell Bench Press: 5 x 4-6 reps (2-3 minutes rest between sets)
• Flat Dumbbell Bench Press: 4 x 6-8 reps (2-3 minutes rest between sets)
• Incline Flyes: 4 x 8-12 reps (30-60 seconds rest)
• Skull Crushers: 4 x 6-8 reps (2-3 minutes rest)
• Overhead Dumbell Triceps Extensions: 4 x 8-10 reps (2-3 minutes rest)
• Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest)

DAY 2 – BACK & BICEPS

• Weighted Pull-Ups: 5 x 5 reps (2-3 mins rest)
• T Bar Rows: 4 x 6-8 reps (2-3 mins rest)
• Seated Cable Rows: 4 x 8-12 / Superset with Bent Over Flyes: 4 x 10-12 (30-60 sec rest)
• Barbell Curls: 4 x 4-6 reps (2-3 minutes rest)
• Incline Dumbbell Curls: 4 x 6-8 reps (2-3 minutes rest)
• Cable Curls: 4 x 8-12 reps (30-60 seconds rest)

DAY 3 – SHOULDERS & LEGS

• Barbell Squats: 5 x 5 reps (2-3 minutes rest)
• Leg Curls: 4 x 6-8 reps (2-3 minutes rest)
• Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
• Seated DB Shoulder Press: 5 x 5 reps (2-3 minutes rest)
• Shrugs or Power Cleans: 4 x 6-8 reps (2-3 minutes rest)
• Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

DAY 4 – REST

DAY 5 – CHEST, BACK & ARMS

• Flat Barbell Bench: 4 x 5 reps (2-3 minutes rest)
• Incline DB Bench: 4 x 6-8 reps (2-3 minutes rest)
• Weighted Chin-ups: 4 x 5 reps (2-3 minutes rest)
• Barbell Rows: 4 x 6-8 (2-3 minutes rest)
• Standing DB Curls: 4 x 4-6 (2-3 minutes rest)
• Cable Curls: 4 x 6-8 (2 minutes rest)
• Lying DB Triceps Extensions: 4 x 6-8 reps (2-3 minutes rest)
• Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest)

DAY 6 – SHOULDERS & LEGS

• Deadlifts: 5 x 5 reps (2-3 minutes rest)
• Reverse Lunges: 4 x 6-8 reps per leg (2-3 minutes rest)
• Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
• Seated Barbell Shoulder Press: 5 x 5 reps (2-3 minutes rest)
• Upright Row: 4 x 6-8 reps (2 minutes rest)
• Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

DAY 7 – REST

ALAN RITCHSON "JACK REACHER" WORKOUT NOTES

This is a high-volume program. Make sure to stop a rep before failure on all of your sets to avoid burning out.

Record your weights and sets/reps every workout to track and ensure steady improvement in strength.

This program is geared towards someone looking to gain serious mass. Therefore it is imperative that you consume adequate nutrition. You must eat a lot of food if you are going to benefit from this program. Your biggest meal should be consumed 1-3 hours after the workout to maximise muscle growth.  

For increased energy and focus during your workouts, I suggest a natural pre-workout or caffeine.

I also recommend dialling in your natural production of testosterone. Optimising your testosterone levels naturally is like a secret weapon; powering you up with more ambition, a higher sex drive, less fat, more muscle and a higher quality of life. This will make it easier to have that powerful, dense-looking physique like Alan Ritchson.

The first two exercises per muscle group in the Alan Ritchson Workout are geared towards heavy weight, lower reps and long rest periods. You will add weight to these lifts every single workout. This will ensure long-term muscle growth from progressive overload. 

If you’re unfamiliar with progressive overload or struggling to implement it then I suggest using reverse pyramid training. I discuss this in great detail in my FREE Beach Body Blueprint.

GETTING THE PUMP

The last exercise is going to be done for higher reps and with brief rest periods. This is called pump training and this will help increase fluid and glycogen in your muscles making them bigger and fuller. By combining these two different styles of weight training you can maximise muscle growth.

Now that you've discovered the secrets of Alan Ritchson's "Jack Reacher" workout routine, it's time to embark on your own journey to a powerful, jacked, and masculine physique.

With dedication, proper nutrition, and consistency, you can sculpt the body of a badass, just like Alan Ritchson in Jack Reacher.

Remember, this workout routine is designed to help you maximise muscle gains, but it's crucial to listen to your body and prioritize rest and recovery. Pair the "Jack Reacher" workout with a balanced diet, and you'll be well on your way to achieving your fitness goals.

The plate of armour effect, the v-taper back, the prominent biceps – these are the traits that will transform you into a force to be reckoned with.