Becoming Jack Reacher isn’t about luck—it’s about diligence, volume, and consistency.
Alan Ritchson, who embodies the juggernaut of justice in Amazon’s hit series, recently gave fans an unfiltered look into the upper-body training that keeps him camera-ready.
In a recent Instagram post, Ritchson demonstrated a brutal but efficient high-volume giant set designed to build muscle without burning him out.
Featuring one barbell and three powerhouse exercises, this workout is more than muscle—it’s about maintaining longevity in an intense role. Here’s everything you need to know to try it yourself.
Full training video below
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High-Volume, Low-Risk: Why Ritchson Trains This Way
Playing a physically dominant character like Reacher demands more than just bulking up—it requires sustainability and injury prevention. Ritchson has learned that firsthand. After gaining over 13kg in just eight months before season one, his body paid the price. By season two, he turned to clinical testosterone therapy under medical supervision. But workout strategy plays an equally critical role in staying in game shape.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
“Low(ish) weight, higher volume = hypertrophy and longevity,” Ritchson wrote in his post. “I can’t get pregnant or injured right now. Too busy. This works for me.” His tongue-in-cheek comment underscores the priority of training smart for the long haul.
The high-rep, low-to-moderate weight approach maximizes time under tension—key for hypertrophy—while reducing the joint stress and injury risk that often come with heavy lifting.
Alan Ritchson’s Muscle-Building Giant Set
This workout follows a classic hypertrophy model using a “giant set” format: three exercises performed back-to-back without rest. That’s right—zero rest until all three moves are complete.
Ritchson completes four total rounds of the following set:
- EZ Bar Bicep Curl: 12–20 reps
- EZ Bar Overhead Tricep Extension: 12–20 reps
- EZ Bar Upright Row: 12–20 reps
Each round delivers 36 to 60 reps, and with four rounds, you’re looking at up to 240 reps in total. That’s serious volume—and that’s the point.
Equipment: Keep It Simple
The only equipment needed? A single EZ bar. This compact, zig-zag bar offers joint-friendly hand positioning, especially during curls and extensions. The simplicity of one tool and three moves makes this workout adaptable, whether you’re at a commercial gym or in a home garage setup.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
How to Perform Each Giant Set Exercise
1. EZ Bar Bicep Curl
Targets: Biceps brachii
- Hold the bar with a shoulder-width underhand grip.
- Keep elbows pinned to your sides and upper arms still.
- Curl the bar toward your shoulders, contracting your biceps.
- Exhale upward, pause at the top, then inhale as you lower slowly.
- Pro tip: Place your thumb on the same side as your fingers for a stronger peak contraction.
2. EZ Bar Overhead Tricep Extension
Targets: Triceps (all heads, especially long head)
- Start with the EZ bar extended overhead.
- Without moving your upper arms, bend the elbows and lower the bar behind your head.
- Stop just before the bar touches your neck or shoulders.
- Press back up until arms are fully extended. Repeat.
3. EZ Bar Upright Row
Targets: Deltoids, upper traps
- Stand tall with the bar resting against your thighs, arms extended.
- Pull the bar vertically, keeping it close to your torso.
- Lift until the bar hits collarbone height, elbows flaring above hands.
- Lower with control and repeat.
- Pro tip: Maximize deltoid activation by raising elbows higher than the bar.
The Science Behind the Volume
High-rep sets are ideal for hypertrophy. According to a 2018 study in the Journal of Strength and Conditioning Research, as long as total volume is equated, both high-rep and low-rep training protocols can lead to similar muscle growth. However, higher reps may be gentler on your joints and better for metabolic conditioning.
Additionally, time under tension—a key driver of muscle growth—is extended significantly during higher-rep sets like Ritchson’s. By pushing each set into the 12–20 rep range, the muscles are exposed to mechanical stress longer, which promotes muscle fiber recruitment and fatigue.
Why It Works for Longevity (and Reacher’s Camera-Ready Look)
Ritchson’s priority has shifted from chasing personal records to staying pain-free and injury-free for the long haul. “For me, it’s a long game,” he told Men’s Health UK. “I want to do Reacher for 15 years… I don’t want to have to have surgery after every season.”
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Rather than follow the historically heavy bodybuilding splits, Ritchson’s method blends manageable loads with insane volume, giving him the density and muscle detail that HD cameras love—without wrecking his body in the process.
Want to Train Like Reacher? Try This Sample Workout
You don’t need to be prepping for an action role to reap the benefits of this method. Ritchson’s giant set is efficient, scalable, and effective for everyday lifters looking to build upper-body muscle and stamina.
Sample Structure:
- Warm-Up: 5–10 min light cardio + shoulder/bicep mobility drills
- Perform 4 total rounds (or more if you feel conditioned)
- Keep the weight moderate—aim for muscle burn, not ego lifting
- Rest 60–90 seconds after each full round
Optional Add-ons:
- Legs Circuit: Goblet squats + lunges + calf raises x 3 sets
- Core Superset: Hanging leg raises + Russian twists x 3 sets
This session is fast, functional, and can fit into a 30–45 minute gym window—much like the training blocks many actors rely on during demanding filming schedules.
Final Thoughts
Alan Ritchson’s workout plan echoes a broader trend among actors, athletes, and everyday lifters: training smarter, not just harder. With one bar, three movements, and a relentless drive, this high-volume giant set proves you don’t need fancy equipment to build epic muscle.
Whether you’re aiming for screen presence or just a stronger, more durable frame, this Reacher-approved routine might be your biggest ally in the gym.
