However, the caloric intake changes depending upon the mad muscles app review goal. 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. However, Ritchson admits he “ravaged” his body while training for the first series, leaving him with a succession of injuries and a note from a doctor that he had “no testosterone”. So, ahead of the second series, he started testosterone replacement therapy (TRT).

To be in a caloric surplus, Alan had to eat every few hours. But he made sure that all his calories are coming from nutritious and healthy whole food items. Alan Ritchson’s diet plan consisted of rice, chicken, eggs, turkey, fish, veggies, and smoothies. At present, the training program of Alan Ritchson is more focused on health and longevity.

The Importance of Stretching Before and After Calisthenics Training

His objective was to develop muscle mass, as well as shape and tone his body while burning fat. Alan Ritchson’s workout routine consisted of both compound and isolation lifts. Usually, he performed the first two exercises of his training program with heavy weights, lower reps, and longer rest periods. This approach assisted him in building up muscle density. Ritchson often shares glimpses into his workouts on Instagram, if not his full schedule. We know that his chest day includes 90 bench press reps, with 30 each on an incline, flat bench and decline.

Alan Ritchson’s workout routine

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Alan Ritchson’s 30-minute bodyweight training routine

Known for his role in Reacher, he follows a structured workout plan that builds muscle, power, and endurance while keeping him camera-ready. The Alan Ritchson workout routine gives a closer look at how he trains to maintain his athletic build and stay in peak shape year-round. Jack Reacher is Alan Ritchson’s most iconic character and he worked extremely hard to fit perfectly into the role.

Focusing on strength training and conditioning, Alan Ritchson has made it clear to fans that to achieve his level of fitness it takes a lot of hard work and commitment. In a recent YouTube video, Alan Ritchson shows fans exactly what his intense full-body workouts look like to achieve his striking physique. The cable row is a standing row variation from a low pulley attachment, picture a T-bar row position. His workout routine involves a mix of weight and cardio training to maintain a balance of big muscles and a low BMI. Get a muscular chest of armor, like Reacher, with the champagne press, designed to create separation through the center of the pectorals.

A2. EZ Bar Overhead Tricep Extension x 4 sets of 12-20 reps

In the video we can then see him doing dumbbell hammer presses, skull crushers, EZ bar curls (21’s like Terry Crews) and overhead extensions. If you intend to follow Alan Ritchson’s training routine and diet plan, make certain modifications to it to suit your training goals and experience. “This is the thing; people will be like ‘oh, he eats whatever he wants,'” he says. “With supersets on cables, dumbbells, barbells, we’re confusing the muscles as much as possible,” explains Ritchson.

The Usain Bolt Workout For Lightning Speed And Lean Muscle

He also mentions using a sauna for recovery after training. Saunas can increase blood flow to the muscles, helping to hasten recovery and healing. Cardio improves fitness, brain function, functional movements, and quality of life. (1) He also uses cardio to boost his performance on set but feels he has to do more. If you want to give his workout program a try, make sure you are ready to put in the dedication and organization required to follow it.

A slight bend in the elbow is fine, as long as you’re keeping your back straight. You need hard sets, enough weekly volume, and a plan that fits your schedule. Supersets can help you keep intensity up while saving time. For a guy that big, his approach is more “pump work” than maximal singles.

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At Barry’s a group atmosphere is encouraged, as are banging beats and lighting designed to help you focus only on the workout at hand. As Macaskill led us through the workout, it became clear that getting fitter with fuller muscles is not about one session in isolation. Rather, it’s a lifestyle choice that requires consistency and the will to give it your all day in and day out. But, if you are willing to go the distance, you’ll be well on track with your mission to reach your potential. Alan Ritchson’s tall frame is perfectly capped with a pair of boulder shoulders. Once again, Ritchson does not focus only on the mirror muscles like anterior and lateral deltoids.

Alan Ritchson Reveals his Diet & Training to Build Muscle for Reacher (EXCLUSIVE INTERVIEW)

• After consuming his cheat meals, Alan always puts in the effort to exercise intensively with higher reps to get rid of the unhealthy calories.
• Ritchson tackles several compound and isolation movements to work these muscles.
• Alan has said he got blood work after season one and found out his testosterone was low.
• He has described himself as an intuitive eater, meaning he is not obsessively weighing every gram.
• I, on the other hand, don’t receive daily questions about my fitness routine.
• In a recent YouTube video, Ritchson shares what an intense full-body workout looks like for him.

Go-to foods for Ritchson include eggs, fruit, cheese and turkey wraps, along with the occasional cookie dough cheat. His current workout routine is quite different from what it used to be; for 20 years, he only did bodyweight exercises such as pull-ups, push-ups, and sit-ups. Now, he visits his home gym about five days a week to lift weights for additional hypertrophy. 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.

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 https://resident.com/resource-guide/2025/03/18/mad-muscles-review-transparent-pricing-real-fitness-results-in-2025 make it easier to have that powerful, dense-looking physique like Alan Ritchson. Make sure to stop a rep before failure on all of your sets to avoid burning out.

Day 2- Chest and Back 1

TO AID IN his Reacher bulk, Ritchson built himself a robust home gym. Along the way, he fell in love with three pieces of equipment that he believes are critical in personal training space. Here are four of the staple exercises that helped him get jacked, along with some extra details about the equipment he uses to stay strong.

As Season 2 is set to release in December, he has bulked up to 240 pounds, leading to a BMI of 30. Interest in his workout routine was piqued further when he returned for series two and three even larger and leaner than before. Ritchson’s workout, on the other hand, is dead set on building you a bigger set of arms and shoulders. Stand by holding an EZ bar with your arms hanging by your sides. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale as you curl the weight up to shoulder level, contracting your biceps as you do so.

Weekly Workout Routine

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 topendsports.com/fitness/products/apps/mad-muscles.htm a decline. Alan Ritchson, known for his role in “Reacher,” showcases his dedication to fitness in a recent YouTube video. Furthermore, demonstrating his rigorous full-body workout, Ritchson emphasizes the importance of hard work and commitment in achieving his impressive physique.