Alan Ritchson showed off his latest injury while filming.
Actor Alan Ritchson has ventured into the action movie scene and sometimes that comes with some risk. Last week, Ritchson showed off a new wound he got while filming his next movie, Runner.
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.
[RELATED: Alan Ritchson Put On 30 Pounds of Muscle for ‘Reacher’]
“Day 4 Runner update. It’s gonna be a chiropractor kind of movie. My favorite kind.”
Ritchson showed off his new laceration on his massive back before heading to a chiropractor. He has become known for his insane physique shown during his role in Reacher. Ritchson put on 30 pounds of muscle for the role in order to get up to 235 pounds.
| Full Name: Alan Michael Ritchson | ||
| Weight | Height | Date of Birth |
| 235 lbs | 6’3” | 11/28/1982 |
| Profession | Era | Nationality |
| Actor | 2000s-Till Date | American |
Alan Ritchson Talks Diet & Exercise Plan
Ritchson got up to 235 pounds for this role. He previously discussed 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.”
Does Alan Ritchson Use PEDs?
Many fans speculate that Alan Ritchson uses performance enhancing drugs to bulk up, and he has opened up about his usage of testosterone replacement therapy, as he was diagnosed with low testosterone. However, this does not take away from the hard work that he puts in with his diet and training regimens.
Right from his modeling days to his debut on the screen, Ritchson kept a lean figure. For that, the star had a calisthenic-based routine that included five basic routines:
Training Routine
Alan Ritchson follows the typical bro split, hitting each muscle at least once a week for his training. He does five weekly workouts, including bodyweight routines and weight training, and utilizes supersets. Ritchson said, “If you’re trying to bulk or add strength, put more strain on your muscles than you did yesterday.” He also does cardio on most of his training days. Below are his routines for the week.
Here is an example of an arm workout:
| Exercises | Sets | Reps |
| Superset: Rope Triceps Pushdown and Overhead Extension | 4 | 15-25 |
| Rope Hammer Curl | 4 | 15-25 |
| Dumbbell Hammer Grip Bench Press | 4 | 15-25 |
| Dumbbell Skull Crusher | 4 | 15-25 |
| EZ Bar Curl | 4 | 21’s |
| EZ Bar Overhead Extension | 4 | 15-25 |
| Bodyweight Dip | 1-2 | To Failure |
| Treadmill Run | ||
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