Alan Ritchson shared another workout to get pumped for all purposes.
Alan Ritchson put on an incredible amount of muscle to prepare for his role in ‘Reacher.’ He has shared many workouts and diet techniques that were used to add around 30 pounds of muscle. With season 3 of the hit show about to be released, our team at Generation Iron will detail the workout Alan Ritchson shared to prepare his physique for nude scenes during the show.
[RELATED: Alan Ritchson: “All I Did Was Eat And Workout”]
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 30-Minute Workout
This workout was created to be a quick session in the gym. It featured a cardio warmup followed by five different movements of high-rep exercises:
- Stair Master – 16 minute warmup
- Low Cable Fly – 4 sets, 25 reps
- Shoulder Press – 4 sets, 25 reps
- High Row – 4 sets, 25 reps
- Leg Press – 300lbs: 4 sets, 25 reps OR 400lbs: 4 sets, 15 reps
- Calf Raises – 4 sets, 25 reps
“Have naked scenes coming up? Here’s a quick pre work workout pump for you. 🤣 30 min or less.”
The workout begins with cable flyes and Ritchson does not stop after. He goes right into shoulder presses using cables.
“Go right into shoulder press (with some Arnold’s mixed in).
I was squeezing this in before work. Clothes had to come off so I wanted to hit the whole body.”
The quick session continued with arms before squeezing in legs.
“Pretty gassed by this point but can’t leave before hitting the legs.”
Alan Ritchson Talks Diet & Exercise Plan
Alan 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.”
Wrap Up
Alan Ritchson is one of many actors who has been able to transform his physique for a role and he has done it well. The first two seasons of “Reacher” were a massive success, and many fans are anticipating the third season.
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