The Alan Ritchson Workout and Diet Plan for Season 3 of Reacher

Have you watched season 3 of Reacher yet?

Alan Ritchson's rise to stardom seemingly came out of nowhere. He unceremoniously appeared on our screens, like Jack Reacher wandering into a random town. And, like Reacher, he took over quickly. However, like most "overnight" success stories, the journey was long and challenging.

Alan wasn't always a 6'3, two hundred and forty-pound ass-kicker. In fact, he was a late bloomer and got bullied in high school. But those bullies are at least partially responsible for the man we see today. To quiet the haters, Ritchson took to the gym. He worked so hard that by his senior year, he was voted "best physique" of his graduating class. It didn't stop there.

As he went from small project to small project in Hollywood, his physique remained a large part of who he was. However, that took on an entirely new meaning when he landed the role of Jack Reacher. At the time, he was a lean 205lbs. The problem was that the producers wanted him to be much bigger than that. Well, Alan went back to work. By the time filming started, he had added 35 pounds of muscle.

The question is, how did he do it? Let's dig in.

Alan Ritchson Workout Routine 

Surprisingly, before Reacher, Alan relied primarily on a calisthenics-based workout routine. While pushups and pullups are highly effective (often underrated), packing on over 30 pounds of muscle requires serious weight training.

So, how do you get Jack Reacher jacked? You take a page from the experts—bodybuilders. A quick look at Alan's program reveals a classic bodybuilding split, targeting each muscle group once a week, typically Monday through Friday. His workouts are often short and efficient, lasting just 30 minutes.

Monday: Chest

Alan kicks off his week with a classic chest day. A powerful, well-built chest is a key part of the Reacher physique, making chest training a top priority. Most of his workout revolves around the Smith Machine, starting with an incline press before lowering the bench to a flat and finally a decline position. On a good day, he powers through 100 reps of each. After the three pressing movements, he shifts to low pulley cable fly's, finishing with one or two sets of pushups to failure.

The Workout

• Smith Machine Incline Press: 4 sets x 15-25 reps

• Smith Machine Flat Press: 4 sets x 15-25 reps

• Smith Machine Decline Press: 4 sets x 15-25 reps

• Low Pulley Cable Chest Fly: 3 sets x 15-25 reps

• Pushup: 1-2 sets to failure

• Cardio: 20 Minutes of high-intensity interval training (HIIT).

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-Kyle