Alan Ritchson Reveals High-Volume ‘Reacher’ Workout, as Many as 240 Reps to Maintain Massive Jack Reacher Physique
Alan Ritchson has become almost as well known for his massive physique as he has for playing Jack Reacher, and with Reacher Season 4 officially arriving on Prime Video, the 43-year-old actor has revealed another look at the training behind his imposing on-screen appearance.
Season 4 of the hit series premiered on August 12 with its first three episodes, while the remaining episodes will be released weekly through September 16. Ritchson is once again tasked with looking the part of Lee Child’s physically imposing former military investigator, but his approach to training has evolved considerably since he first took on the role.
Rather than constantly chasing heavier weights, Ritchson has increasingly emphasized lighter loads, high volume and training intensity. During filming for Season 4, he shared a workout built around a giant set that totaled as many as 240 reps.
For Ritchson, the goal is not simply building more muscle. It is maintaining his size while keeping his body healthy enough to handle the physical demands of filming.
“Low(ish) weight [and] higher volume [equals] hypertrophy and longevity,” Ritchson explained. “I can’t get pregnant or injured right now. Too busy. This works for me.”
Alan Ritchson’s High-Volume ‘Reacher’ Workout
Ritchson’s workout centers around three basic upper-body movements performed consecutively as a giant set:
Ritchson completed four rounds of the giant set, with the session adding up to as many as 240 total reps
After hammering his arms and shoulders, he moved on to additional leg and core work to finish the workout.
It is a relatively simple routine compared to the complicated programs often associated with Hollywood transformations. The difficulty instead comes from the sheer volume and limited recovery between exercises.
It also fits with a philosophy Ritchson has discussed for years. In a previous Men’s Health workout, the actor explained that he prefers consistent, vigorous training rather than attempting to destroy himself during every gym session.
That philosophy has become even more important as Reacher continues.
Ritchson Has Changed His Training Since Building His Original Reacher Physique
Ritchson did not always have the luxury of simply maintaining his physique.
When he landed the role in 2021, he needed to dramatically increase his size to convincingly portray Jack Reacher. Ritchson reportedly gained roughly 30 pounds of muscle while training for as much as two hours per day in preparation for the first season.
He also worked with a nutrition coach to support the transformation.
At roughly 6-foot-5 in boots and around 108 kilograms, or approximately 238 pounds, Ritchson now closely resembles the enormous character described in Child’s novels.
Getting there was one challenge. Staying there while shooting an action series year after year has become another.
Ritchson’s current high-volume approach appears designed to provide enough stimulus to maintain his muscular physique without repeatedly exposing his joints and connective tissue to extremely heavy loads.
That becomes particularly important when his actual job involves fight scenes, stunts and long days on set.
Alan Ritchson Has Been Open About Using TRT
Ritchson has also been unusually candid about another component of maintaining his Reacher physique: testosterone replacement therapy.
The actor previously revealed that he began TRT between Seasons 1 and 2. After the grueling process of transforming his body and filming the first season, Ritchson said his testosterone levels had fallen significantly.
He also dealt with a broken acromioclavicular joint in his shoulder.
“Getting on testosterone was huge for me,” Ritchson previously told Men’s Health. “I had none by the time I was done with season one, due to the stress and the fatigue and what I had done to my body.”
Ritchson has said his decision was about more than simply adding muscle. With hopes of playing Reacher for years, he viewed recovery and longevity as essential.
“For me, it’s a long game. I want to do Reacher for 15 years… I don’t want to have to have surgery after every season, and testosterone helps.”
Ritchson has become an outspoken advocate for medically appropriate TRT, particularly for men in their 40s and older, though hormone therapy should be evaluated and monitored by a qualified medical professional.
There Is No Offseason for Ritchson
Ritchson’s ability to stay enormous on camera is also helped by the fact that he does not completely transform back into a smaller version of himself whenever filming ends.
In April, he showed off his physique between seasons and explained that he remains only a few pounds lighter than his typical filming weight.
“Because… there are no seasons when it comes to staying healthy and strong,” Ritchson wrote. “Make it a lifestyle. That’s today’s magic pill.”
That consistency means Ritchson no longer has to repeat the massive transformation he underwent before Season 1.
Instead, the goal has shifted toward sustainability.
That could become increasingly important. Prime Video has already renewed Reacher for a fifth season, meaning Ritchson will once again have to maintain the combination of size, strength and athleticism that has become synonymous with his version of the character.
For now, his latest workout demonstrates that maintaining one of television’s most recognizable physiques does not necessarily mean loading as many plates onto the bar as possible.
Featured image embed via Instagram @alanritchson