Alan Ritchson’s Workout Routine & Diet Plan

Alan Ritchson's workout routine and diet plan

Get all the information about the American filmmaker, actor, and singer Alan Ritchson’s workout routine and diet plan, and also find out he maintains his muscular and aesthetic physique all year round.

His full name is Alan Michael Ritchson he was born on November 28, 1982, in Grand Forks, North Dakota. He is an amazing actor and he has appeared in different notable television shows and films like  The Hunger Games: Catching FireTeenage Mutant Ninja Turtles, Reacher, Smallville, etc.

Apart from his incredible acting career, also Alan Ritchson’s lean and muscular physique inspires and is admired by a lot of his fans, where now most of them want to have the same body shape.

Well, if you are one of his fans with the same desire then you’re on the right post because we will be giving you all the information about Alan Ritchson’s workout routine and diet plan that will help you get there. Just keep reading. 

Alan Ritchson’s Stats:

Real Name: Alan Ritchson

Height: 6’2

Weight: (approximate) 235 lbs.

Age: 40 years old


Alan Ritchson’s Workout Routine

Alan Ritchson's workout routine

Image source @alanritchson Instagram

When Ritchson was selected for the role of Jack Reacher, he was required to put on muscle and look big. So he had to train extra hard to transform his body to fit the required physique.

Therefore most of his workout program was intended to increase his muscle mass, but he also performed cardio to ensure that he get lean and also burns excess fat.

After working hard and giving all he had Alan Ritchson was able to add on 20 pounds of muscle mass in just eight months.

Generally, Alan Ritchson’s workout routine consisted of weight training and cardio. Where weight training helped him put on muscle mass whereas cardio helped him to keep his physique lean.

Before being selected for the role of Jack Reacher, Ritchson had a lean and athletic physique and he used to maintain it by performing bodyweight exercises like pushups, pullups, dips, burpees, free squats, sit-ups, etc.

However, bodyweight training could not make Ritchson gain more muscle mass. So he had to opt for a well-structured workout routine that included intense weight training sessions.

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Now let’s look at Alan Ritchson’s workout routine in detail;

Day 1- Lower Body

  • Deadlifts supersetted with dumbbell sumo squats- (3-4) x (12-15)
  • Hack squats supersetted with walking lunges- (3-4) x (12-15)
  • Stiff leg deadlift supersetted with another squat variation- (3-4) x (12-15)
  • Leg extension to curls- (3-4) x (12-15)

Day 2- Chest and Back 1

  • Push-ups supersetted with pull-ups- (3-4) x (12-15)
  • Bench press- (3-4) x (12-15)
  • Cable flys- (3-4) x (12-15)
  • Lat pulldowns- (3-4) x (12-15)
  • Barbell rows- (3-4) x (12-15)
  • Cable rows- (3-4) x (12-15)

Day 3- Arms

  • Tricep pushdowns supersetted cable overhead extensions- 4 x (15-25)
  • Hammer curls supersetted with skull crushers- 4 x (15-25)
  • EZ Bar curls 21s x (4-6 sets) supersetted with EZ bar overhead extension- 4 x (15-25)
  • Dips- 4 x (15-25)

Day 4- Shoulders

  • Dumbbell shoulder press- (3-4) x (12-15)
  • Lateral raises- (3-4) x (12-15)
  • Front raises- (3-4) x (12-15)
  • Upright rows- (3-4) x (12-15)
  • Shrugs- (3-4) x (12-15)
  • Rear delt flys- (3-4) x (12-15)

Day 5- Chest and Back 2

  • Push-ups supersetted with pull-ups- (3-4) x (12-15)
  • Dumbbell Bench press- (3-4) x (12-15)
  • Incline Dumbbell Bench press- (3-4) x (12-15)
  • Dumbbell flys- (3-4) x (12-15)
  • V Bar Lat Pulldowns- (3-4) x (12-15)
  • Lat pushdowns- (3-4) x (12-15)
  • Dumbbell rows- (3-4) x (12-15)

Alan Ritchson preferred running as his cardio, and he used to run for 10 minutes after his intense weight training sessions. He sometimes performed HIIT to burn excess fat from his body.

Ricthson’s workout routine consisted of both isolation and compound lifts. He preferred performing his first two exercises with heavy weight but with lower reps and longer rests. And on the other hand, he performs light-moderate weights with high reps and takes short rest periods.

Also read about; Channing Tatum’s Workout Routine & Diet Plan

Alan Ritchson’s Diet Plan

Alan Ritchson's workout routine

Image source @alanritchson Instagram

Besides following an intense workout program, Ritchson also had to feed his body well to benefit from his training sessions. In order to gain some decent muscle mass, he had to eat plenty of healthy and nutritious food items.

Alan Ritchson is gifted with amazing genetics which can easily enable him to put on size with less stress, but he never counted on that he made sure that he tracks all his calorie intake to gain lean muscle mass. And he used to consume 4500 calories per day which contained 300 grams of protein.

To be in a caloric surplus, Ritchson had to eat 7 meals a day, where the big portion came from protein, some medium portion of fats, and a lower portion of carbs. And below is Alan Ritchson’s diet plan in detail; 

Meal 1- Breakfast

  • Chicken sausage
  • Avocado toast
  • Scrambled eggs

Meal 2- Snacks

  • Protein smoothie

Meal 3- Lunch

  • Rice
  • Broccoli
  • Grilled chicken breast

Meal 4- Second Lunch

  • Rice
  • Asparagus
  • Grilled chicken breast

Meal 5- Evening Snacks

  • Protein smoothie

Meal 6- Second Snack

  • Chicken salad

Meal 7- Dinner

  • Rice
  • Sauteed vegetables
  • Smoked salmon

Although Alan Ritchson takes his healthy diet plan seriously, this does not stop him from eating whatever he wants. On some days Alan has some sort of cheat meal.

But after having his cheat meals, Alan makes it a point to burn off the unwanted calories through his intense workout sessions and this is how he is able to maintain his physique all year round.

Alan Ritchson’s Supplements

Alan Ritchson takes the following supplements to help fuel his gains;

  • Whey protein powder
  • Branched Chain Amino Acids (BCAA)
  • Creatine
  • Multivitamin

Wrapping Up

So that’s all we have for you about Alan Ritchson’s workout routine and diet plan, but to build a physique like that of Alan you need to be patient with the process because it takes time.

But putting all that aside you have to be consistent with both your workout and nutrition plan because if you give up early you will never see results.

So if you intend to follow Alan Ritchson’s workout routine and nutrition plan we advise you to make some modifications and structure your own workout program based on your fitness level and experience.

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