Alan Ritchson’s Jack Reacher Diet and Workout Plan

Alan Ritchson pays a lot of attention to lower body muscle growth to ensure that he keeps all the proportions right.

Here’s what you can plan for today: 

• Squats (3 sets of 10 reps)
• Leg extension (3 sets of 10 reps)
• Hamstring curls (3 sets of 10 reps)
• Barbell calf raises (3 sets of 10 reps)
• Glute bridge (3 sets of 10 reps)
• 20-minute cardio machine

Wednesday: Back and Core

The workout regimen continues with dedicated exercises to get a lean physique in the back and core areas.

Here’s the strength training you need to do: 

• Wide-grip pull-ups (3 sets of 20 reps)
• Barbell rows (3 sets of 10 reps)
• Close-grip pull-ups (3 sets of 20 reps)
• Sit-ups (3 sets to failure)
• Hanging leg raises (3 sets to failure)
• Stiff-leg deadlift supersetted (3 sets of 10 reps)
• 20-minute cardio machine

Alan Ritchson's life has always involved sports and fitness.

And cardio exercises are his go-to training style to stay on top of his body fat [2].
Benefits of cardio versus strength training are not talked about enough in my opinion, as each has it's context and best application depending on the goal.

He seems to do about 90 minutes of cardio with a mix of elliptical, treadmill, swimming, and rowing.

You can adapt your workout regimen to whatever suits you best.

Friday: Shoulders and Arms

On Friday, it’s back to the upper body, this time with a heavy focus on the shoulders and arms using compound movements.

Here are some bodyweight and dumbbell exercises to include:

• Dumbbell shoulder press (3 sets of 10 reps)
• Chin-ups (3 sets of 10 reps)
• Biceps curls (3 sets of 10 reps)
• Lateral raises (3 sets of 10 reps)
• Hammer curls (3 sets of 10 reps)
• Triceps kickbacks (3 sets of 10 reps)
• Front raises (3 sets of 10 reps)
• 20-minute cardio machine

“There is no substitute for hard work; no powders, no goos, no fancy shoes will get you where you want to go without it.”

- Alan Ritchson

After all those intense weight training sessions, you’ll need to take some rest.

Your muscles need a chance to recover so that you can keep training at the same intensity levels.

But to keep moving towards that athletic physique, you need to remain active.

So plan a few walks or go for a swim to keep losing those sore muscles.

Alan Ritchson's diet plan involves eating as clean as possible, but he still allows himself a few cheat meals.

Overall, that means eating over 4,000 calories a day to fuel the workouts, but getting those from protein and healthy fats and avoiding refined sugar.

Here’s what a typical day on the Alan Ritchson diet plan looks like: 

• Breakfast: Scrambled egg and avocado on brown toast
• Snack: Green protein smoothie
• Lunch: Grilled fish or chicken with brown rice and vegetables
• Snack: Turkey sandwich with a bowl of salad and fruit
• Dinner: Fish or lean red meat with sweet potato and vegetables

Related Articles:

• Frank Grillo's Workout Routine, Diet Plan & Supplements
• Jonah Hill's Workout Routine, Diet Plan & Supplements

Yes, Alan Ritchson takes supplements to support his workout routine and diet.

Trying to get that many calories from protein can become a major struggle, and there are easier ways to keep your diet on track.

First of all, Alan Ritchson has a few protein shakes each day.

These are high-quality whey protein powders that give his body a big boost in amino acids when he needs them most.

The other thing he has mentioned is taking some of the best branched-chain amino acids on the market for better and faster recovery.

These are directly linked to improved muscle mass building and reduced soreness after training [3].

Consistently taking these on your training days will help you get to your fitness goals a lot faster.