When Amazon Prime announced its adaptation of Jack Reacher, fans of Lee Child’s bestselling novels had high expectations for the lead role. Tom Cruise played the character in two films, but at 170 cm (5’7”), he didn’t quite match the towering figure described in the books.
Enter Alan Ritchson. Standing at 191 cm (6’3”) and weighing 104 kg (230 lbs), he physically embodies Reacher’s imposing presence. But even for someone who has played muscular roles before, preparing for the show required a significant transformation.
Ritchson had to gain 12 kg (26 lbs) of muscle to fully step into the role. To achieve that, he revamped his training, dialed in his nutrition, and took on an intense workout regimen.
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Alan Ritchson’s Approach to Fitness
Before landing Reacher, Ritchson followed a casual workout routine he had used since his teenage years. It consisted of running to a park, doing push-ups, pull-ups, dips, and sit-ups, then running home.
“I’d hit the gym occasionally if I felt like I was getting too skinny or needed to bulk up for a role,” Ritchson told Men’s Health US. But for the most part, he relied on his natural size and genetics to stay in shape.
That changed when he was cast as Reacher. To meet the physical demands of the role, he hired a nutrition coach and committed to a structured training plan.
Alan Ritchson’s Workout Routine
Ritchson trains five days a week, balancing strength work and cardio. Unlike some actors who spend hours in the gym, he keeps his workouts under 30 minutes. However, those sessions are intense.
“When I go into that gym, I’m like, I deserve to die for how I’ve eaten, so I’m going to try to work myself to death,” he joked in an interview.
His program is designed to maximize muscle growth while avoiding injury or overtraining. Each workout targets a different muscle group, with a mix of compound lifts and high-rep training.
Weekly Workout Split
Monday: Leg Day
- Squats – 4 sets, 6-8 reps
- Romanian deadlifts – 3 sets, 8-10 reps
- Bulgarian split squats – 3 sets, 10 reps per leg
- Leg press – 3 sets, 12 reps
- Seated calf raises – 3 sets, 15 reps
- Standing calf raises – 3 sets, 15 reps
Tuesday: Shoulders
- Overhead barbell press – 3 sets, 12 reps
- Dumbbell lateral raises – 3 sets, 12 reps
- Face pulls – 3 sets, 12 reps
- Arnold press – 3 sets, 12 reps
- Rear delt flyes – 3 sets, 12 reps
- Dumbbell shrugs – 3 sets, 15 reps
Wednesday: Chest
- Incline bench press – 3 sets, 10 reps
- Flat bench press – 3 sets, 10 reps
- Decline bench press – 3 sets, 10 reps
- Chest dips – 3 sets, 10 reps
- Cable flyes – 3 sets, 12 reps
- Push-ups – 3 sets, 15 reps
Thursday: Rest Day
Friday: Back and Arms
- Pull-ups – 4 sets, 10 reps
- Bent-over rows – 3 sets, 10 reps
- Barbell curls – 3 sets, 10 reps
- Hammer curls – 3 sets, 12 reps
- Skull crushers – 3 sets, 10 reps
- Cable rope pushdowns – 3 sets, 12 reps
Saturday: Full-Body Burner
- 15-minute warm-up on stair machine
- Cable flyes – 4 sets, 25 reps
- Shoulder press – 4 sets, 25 reps
- Arnold press – 4 sets, 25 reps
- Cable rows – 4 sets, 25 reps
- Leg press – 4 sets, 25 reps
- Calf raises – 4 sets, 25 reps
Sunday: Rest Day
The Role of TRT in Ritchson’s Transformation
Ritchson has been open about his use of testosterone replacement therapy (TRT). In an interview with Men’s Health US, he explained, “I didn’t even know that it was considered an anabolic steroid to some people. It was just: There was a hormone that was missing for me, and I needed it.”
TRT helps maintain normal hormone levels, but it also plays a role in muscle recovery and growth. While it’s not the same as anabolic steroids, it does give an advantage in building and maintaining mass.
For those considering following his routine, it’s important to remember that his results aren’t purely from training and diet alone.
Alan Ritchson’s Diet Plan
Ritchson’s approach to eating is far from strict. In fact, it’s surprisingly relaxed.
“I eat whatever the hell I want, and I’m not kidding,” he admitted. One of his biggest indulgences? Cookie dough.
Despite his love for sweets, he follows the 80-20 rule—eating clean 80% of the time while allowing for treats in the remaining 20%. He also aims for 4,000 calories per day to maintain his size and muscle mass.
Sample 4,000-Calorie Meal Plan
Breakfast (1,200 calories)
- Scrambled eggs and avocado toast with spinach
- Banana and peanut butter smoothie
Mid-Morning Snack (800 calories)
- Greek yogurt and granola bowl
Lunch (1,000 calories)
- Grilled chicken and quinoa bowl
Afternoon Snack (600 calories)
- Cookie dough treat (20% indulgence)
Dinner (1,200 calories)
- Salmon, sweet potato, broccoli, and mixed greens
This flexible eating style allows him to maintain his physique while still enjoying the foods he loves.
Achieving the ‘Reacher’ Physique
Ritchson’s transformation wasn’t just about lifting weights—it required a mix of intense training, a high-calorie diet, and hormone therapy.
While his approach may not work for everyone, his dedication to the role is undeniable. For those looking to build strength and size, his workout routine offers a solid framework, but nutrition and recovery play just as crucial a role.
And if there’s one takeaway from his fitness philosophy? It’s that balance—whether in training or diet—is key.
