Alan Ritchson wants to make sure he maintains an insane physique for his role as Reacher.
Alan Ritchson is no stranger to putting on size for roles. Of course, he was required to pack on an incredible amount of muscle for his role in “Reacher.” Ritchson has spoken out about how he was able to put on up to 30 pounds of muscle using an enhanced diet plan and insane workouts. Ritchson details a high-volume upper-body plan that features upwards of 240 reps.
Ritchson has been featured in other roles that required a good amount of size, such as playing linebacker Thad Castle in Blue Mountain State. Here, Ritchson put together an impressive home gym and dedicated himself to maintaining a strict diet plan that focused on adding muscle and shredding his physique.
Alan Ritchson’s Upper-Body Workout
This Alan Ritchson workout features one bar and three movements where he will perform each for four sets.
- EZ Bar Bicep Curls – 4 sets, 12-20 reps
- EZ Bar Overhead Tricep Extensions – 4 sets, 12-20 reps
- EZ Bar Upright Rows – 4 sets, 12-20 reps
Ritchson detailed how he plans to keep his physique in top shape in order to make sure he can continue on as Reacher.
“For me, it’s a long game. I want to do Reacher for 15 years. I don’t want to have to have surgery after every season, and testosterone helps.”
Alan Ritchson’s Diet Plan Priorities
Alan Ritchson began by explaining he added 30 pounds to muscle bulk for this role to get up to 235 pounds.
“For this, I wanted to bulk up. I ended up putting on 30 pounds to end up at 235 pounds. I was grinding it out five days a week for the eight months that we had to prep.”
Ritchson continued to discuss how he went above and beyond with weight training and that is something he does not usually do because he “gets big so quick”, if only we had that same problem! Outside of the gym, it was all about making sure his diet plan was strict.
“The real requirement is you need to get the calories, proteins, and macros, so it was a conveyer belt of food. It’s a full-time job to get 4,500 carloeis and 300 grams of protein in your body. I was lucky that I had help with that.”
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