Alan Ritchson
- Rate us if you are a Food Lover (

The films and television programs Reacher, Blue Mountain State, Titans, The Hunger Games, Dark Web Cicada 3301, etc. feature Alan Ritchson as an actor, director, and vocalist.

Alan Ritchson is a well-known actor, but since the Reacher series, his popularity has skyrocketed. Why? Well, aside from acting, his physique is the only thing to praise. So continue reading if you also want the Alan Ritchson workout and diet plan.

Alan Ritchson Body Stats

Height 6 ft 2 inch
Weight 91 kg
Age 37 years
Chest 46-48 inch
Waist 34 inch
Biceps 16-17 inch

Alan Ritchson’s Exercise Routine

 Alan Ritchson
Alan Ritchson Workout Routine, Diet Plan, Exercise, Body Measurements

One of the most talked-about actors this year is Alan Ritchson. His shirtless sequences in the newest Reacher series are surely winning him a lot of new fans.

For this job, Alan Ritchson has reportedly gained over 30 pounds and had numerous requests to get buff. To gain all of that 30 pounds of muscle, Alan Ritchson had to continuously train for eight months.

Continue reading if you’re interested in finding out how Alan Ritchson accomplished that feat in just eight months.

After some time of looking, I discovered Alan Ritchson’s Men’s Health interview; given the current nature of the series, finding information about Alan Ritchson was not difficult.

There, you can see Alan Ritchson discussing his five days a week of exercise, which included going to the gym, lifting weights, and finishing with cardio.

The five workouts to do outside of the gym are also mentioned by Alan Ritchson.

Pull-ups, dips, press-ups, sit-ups, and 200-meter sprints are among the workouts Alan Ritchson performs frequently and enjoys.

You don’t have to perform a long cardio session, but try to incorporate 10 to 15 minutes of cardio each day. Alan Ritchson enjoys cardio.

In addition, Alan Ritchson used a different Men’s Health film to demonstrate an exercise for his arms that he would perform in the gym. Three exercises are done for the biceps and three are done for the triceps by Alan Ritchson.

To improve our workout, we will include that exercise in our program. I will also incorporate other exercises into the other routines. We’ll work out for five days straight and train our legs twice a week.

Because legs are our basis and you want to make sure the base is strong, that’s exactly how I like to work out. Additionally, if you’d like, you can perform a little core exercise three days a week at the end of the routine.

The exercises Alan Ritchson does include:

Strength Training, Lifting Weights

We’ll work out five days a week, lifting weights to work every muscle. Additionally, as we are aiming for bulk, we will perform fewer repetitions and longer sets with moderately heavier to improve our workout contractions.

Additionally, after completing the exercise, add 15 minutes of cardio—anything from a bike to jogging can count.

Sets: 3-4
Reps: 12-15
Reduced body 1

  • Warm-up (deadlifts)
  • Dumbbell sumo squats to deadlifts
  • Squat hacks into walking lunges
  • Deadlift to squat variation with stiff legs
  • Leg elongation and curls

Back and Chest

  • From pushups to pullups
  • exercise bench
  • Dime-weight press
  • Flying cables
  • Leg raises
  • rope rows
  • Weighted rows
  • Deadlifts


  • Rope biceps curls followed by triceps pulldowns and an overhead extension
  • hammer push to skull crusher with dumbbells
  • Simple overhead extension to barbell curls
  • Dips

Delts and Shoulders

  • shoulder press with a dumbbell
  • Lifting a dumbbell laterally
  • the front
  • Cable-supported rows
  • Shoulders hunch
  • Dumbbell lateral raises while supine
  • Delt insects

Reduced body 2

  • deep squats using a bar
  • Bulgarian squats to side-kickbacks with the glute cable
  • Hip thrusters to glute cable kickbacks in the back
  • From a hip flexion machine to a single-leg pushup
  • Hyperextension

The Alan Ritchson exercise plan is now complete.

The Alan Ritchson Diet Regimen, Chicken, Rice, Vegetables

Alan Ritchson maintained a diet of frequent meals. This is because Alan Ritchson needed to gain 30 pounds, which required a calorie surplus.

Alan Ritchson’s diet consisted of chicken, rice, vegetables, further chicken, smoothies, protein, and occasionally a Popeyes chicken sandwich.

According to Alan Ritchson, he was training so hard that he occasionally had the freedom to include Popeye’s chicken sandwich and cookies.

Additionally, Alan Ritchson mentioned that he had a man who was responsible for bringing him food. Therefore, if we create a diet for Alan Ritchson, it will consist of seven high-protein meals each day and other essential elements.

Included in Alan Ritchson’s diet are:

Is vegan Alan Ritchson?

Alan Ritchson is not vegan, to be clear.


  • Scrambled eggs
  • Chicken sausage
  • Avocado toast


  • Protein smoothie


  • Grilled chicken breast
  • Broccoli
  • Rice

Second Lunch

  • Grilled chicken breast
  • Asparagus
  • Rice

Evening Snacks

  • Protein smoothie

Second Snack

  • Chicken salad


  • Smoked salmon
  • Sauteed veggies
  • Rice

That’s all for the Alan Ritchson diet plan.