Alan Ritchson’s workout plan emphasized compound lifts like squats, deadlifts, and bench presses to build muscle mass quickly and efficiently.
He targeted his chest, shoulders, and arms with heavy weightlifting and high reps, ensuring maximum muscle growth for a strong, chiseled look.
Leg days focused on squats, lunges, and leg presses, improving overall strength and stability, essential for action-packed scenes in Reacher.
Ritchson included ab circuits and bodyweight exercises to develop core strength, which helped with endurance and explosive movements.
He followed a strict high-protein diet, eating lean meats, eggs, and protein shakes to fuel muscle recovery and maintain his bulk.
To stay lean and agile, he incorporated sprint intervals, jump rope, and boxing drills, balancing muscle gain with speed and stamina.
Rest days, stretching, and proper sleep were crucial parts of his plan, ensuring muscle recovery and reducing the risk of injury.