Reacher's Alan Ritchson's Workout to Build 30lbs of Action-Hero Muscle | Train Like | Men's Health

Alan Ritchson takes us through the brutally effective workout that helped him pack on 30lbs of muscle for his debut in the Amazon Prime Video series Reacher. Packing on that amount of muscle can be a lengthy process, but Ritchson reminds us that putting the work in now will be worth it in the end. Prioritizing training in a way that prevents injury, but achieves growth, Ritchson shares this high volume training routine packed with dumbbells, barbells and supersets. Oh, and don't forget the cardio! Watch more Men's Health Train Like videos HERE: • Kumail Nanjiani Shows ...
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#AlanRitchson #Reacher #TrainLike #MensHealth

[@theavereviewer7081]

Really digging Alan Ritchson lately. He crushed it in Reacher.

[@timmathews803]

Would you let him pound you out?

[@nickregian636]

I absolutely concur. Such a great interpretation of this character to give Tom Cruise a run for his money 💰 🤑

[@JarrettMazza]

He crushed people in Reacher.

[@djsonicc]

Crushed it on triceps too

[@tanizaki]

He also crushed many vials of test.

[@bobunitone]

Thad Castle the GOAT of BMS college footaball

[@shacklifecustoms8430]

Oil changes for everyone

[@dodgersdoon1130]

Who?

[@Prey4TheDead]

I miss his random girly screams

[@chrisweiser22]

Get out of my house!!!!!!!

[@williamsmith8790]

The Blue Mountain State strength and conditioning coaches were top notch.

[@valueinyou9931]

If anybody hasn't seen his interview on YT with Michael Rosenbaum, highly recommend it. I loved him in Reacher and the entire series, but in this particular interview he does one of the most relatable, intelligent and beneficial mental health talks I've ever heard. Really a super genuine and down to earth dude. Can't wait for next season.

[@alexanne739]

This interview was amazing, thank you 👍

[@valueinyou9931]

@@alexanne739 You're most welcome, really glad you found it impactful, too :)

[@ekstadropsen]

I've heard/seen it both on Spotify and YT it's so good! He's such a decent human being and a great actor

[@valueinyou9931]

@@ekstadropsen Totally agree

[@cotevallejos7230]

I was looking if someone hasn’t seen that interview already because is so heartwarming and crushing and beautiful all at the same time! I loved his character in Titans and I’m glad he gained more recognition the last few months!

[@bradwiley1882]

Refreshing for sure. I really like the refreshing approach of not asking for likes, subscribing, clicking bell. And great workout tip (more sets /more reps). Thanks for sharing with us!

[@subzfit]

Been a fan of his since Smallville, glad to see him getting his shine. Reacher is brilliant!

[@kenhoover1639]

Wow! Once you mentioned the Smallville reference, I was blown away! That was so long ago. AquaMan right?

[@subzfit]

@@kenhoover1639 Yes Sir

[@bonvoyage1700]

This guy should play Superman

[@marcochavezjr9180]

@@bonvoyage1700 Agreed

[@richiepawlowski6848]

AC

[@camilorios7821]

Pretty down to earth guy and great approach... we need more like him!

[@traigreer5211]

For sure!

[@isaacisrael4593]

Yeah if your talking about the cycle of Deca he's using to gain thirty pounds!

[@dariojovicic9346]

Henrey Cavile, Alan Ritchson,Stephan Amell and so more are i respect

[@ImaginaryNate]

@@dariojovicic9346 My big 3 favorite superhero actors you just named. Lol what are the chances

[@oliverjohn6897]

Yes you trained hard but it would not be achieved without you taking steroids, so start with that so people understand that it’s not achievable without the drugs.

[@187onaPigeon]

Such a genuine awesome guy. Keanu, Cavill and him seem to be the realest out there

[@TreegoTunes]

Alan would make a really good Batman & Bruce Wayne

[@nephicus339]

@@TreegoTunes He would, but I don't think even Cavill would look bigger than him in a Superman suit. Ritchson is my number one dream pick for Hyperion, though, if Marvel ever gets their s*** together again, and introduces Squadron Supreme to the MCU.

[@umarhossain2701]

@@nephicus339 it's not always about the size...you see the acting level of Henry?

[@ashutoshkulkarni9280]

@@umarhossain2701 yep henry underrated AF..such stupidity that he was sacked as Superman.. I wish he gets Bond, dude has literally everything needed for it

[@Bluemgwes]

3 great choices. Totally agree.

[@Riaining7]

Oh, man, it felt really good to hear him say that about dips. Chest dips are the best exercise there is, particularly for men. Paired up with squats, it hits nearly everything just right.

[@regentlouis3678]

1A Tricep Pressdowns 4 x 15-25 1B Overhead Extensions 4 x 15-25 1C Hammer Curl 4 x 15-25 2A Hammer Press 4 x 25 2B Skullcrushers 4 x 25 3A EZ Bar 21 Curls 3B EZ Bar Overhead Extensions 4 x25 [Old School saying of hitting 8 Muscle Groups with 3 sets of 10 reps but he does 6 sets]

[@ryan_s]

He's only hitting 3 muscle groups. And this is too much tricep work lmao

[@thesmellycatjazz]

@@ryan_s triceps make for bigger arms. Also it could be a weak point for him

[@nonachyourbusiness1164]

@@ryan_s Yep. A ton of junk volume. You will never gain 30 pounds of dry muscle just by training like that and eating right. Steroids were there but that's ok

[@davesch1512]

Actually you are vary wrong! Volume is key not heavy weight! The more blood is your muscles the more they break down and grown

[@janzendeans9033]

@@davesch1512 To an extent, but then the effectiveness of the volume decreases and doesn’t yield any more results than the first few sets. Effective volume with arm routines plateaus relatively quickly since the muscle groups are smaller than other muscles of the body.

[@LoveToSpootch]

Seems like a great guy, and he's an amazing actor. I never really hoped for a Wolfenstein movie (movies based on games tend to be.. bad..), but if they were to make one, please please please give Alan the main role. After seeing Reacher I 100% believe he would fit the role perfectly.

[@OlYables]

Hah! Good call. BJ Blaskowitz!

[@kiaranjay5153]

I hadn't thought about that. What an awesome call!

[@rammrod9974]

Or he could be the Doom Slayer if they decided to make a trilogy, he looks so much like him

[@matt-tq8bd]

@@rammrod9974 yea how he was in reacher was close to a live action doomguy quiet yet brutal and ruthless

[@BigGlutesBigToots]

Duuuude yes I never even considered that but yes, he’d be perfect

[@lonewolfwarrior2143]

Guy seems really down to earth , thanks for the tips! Watched Reacher was surprised how good it was!! Hoping for another season!

[@Germanv99]

We admire Alan's work, he is a great actor. It's good to know the person behind the actor. With this he shows that you must work very hard to achieve your goals. Excellent video. Greetings from Chile. South America.

[@chadrimsek7154]

I feel no shame when I say I love this guy great actor great person glad to see him get a good lead actor role he has put in his time and he earned it.

[@sumsar0125]

what up chad

[@jasminehines5471]

30 lbs of muscle? "More Plates More Dates" has entered the chat

[@foxdogs1st]

It's Turkesterone

[@bigchungus7254]

Sauzule

[@brennenconlee437]

Diced out of his tree

[@Give_Me_Rent]

Can't wait for the delt lord and coach greg to react to this

[@chancebockenstest5170]

Another mens health dud. He said he gained 30 lbs and mens health turned that into 30 lbs of muscle. It's honestly not hard to gain 30 lbs in 8 months.

[@jeffsaffron5647]

The workout is really solid... just don't expect to look like him without all the other stuff.

[@RMJerich0]

its actually a better workout than I expected. Like most of the stars do, this is Ok.

[@RaphaelDurden]

Yeah. The roits.

[@Theorcman2008]

Hes barely on anything. Look at Chris bumstead and then look at this guy. There is the difference.

[@basedpatriotLT]

@@Theorcman2008 majority of roid users look even worse than this guy. Chris is like top 1% of roid users, if not top 0.1% percent of roid users. Not looking even remotely like him does not disqualify you from being roid user.

[@HastaBanana]

Hard work, diet, and coaching for sure. Also gear.

[@josephaaron4985]

Watched Reacher sometime last year, and the show truly makes me want to read the books now and work more to be in better shape💪

[@matthewrikihana6818]

A Jack Reacher that actually looks like Jack. Thank you Alan. And thanks for Hank too 👍

[@mittaw]

Man, he did an amazing job on Reacher! I love that show!

[@AliMohamed-tr1ii]

Reacher was a great watch. Solid workout. The run afterwards is a good way to balance the lift

[@vvoof2601]

It still won't have you gaining 30lbs of muscle 🤣🤣🤣

[@fidru]

@@vvoof2601 ja they cut out the part where he told on what roid cycle he is 😁

[@didncozosksma4466]

@@fidru When I first saw him I was impressed (who wouldn't be?), but there's no way I'm believing it was natural. I mean, it COULD be, but I wouldn't be surprised if it wasn't.

[@brydakam1168]

@@didncozosksma4466no chance at his age

[@Andre-to1og]

​@@vvoof2601I gained 30lbs of muscle in 6months due to good genetics

[@conniefoxx9813]

LOVE this guy.....can hardly wait till the next Reacher season!! (though some of it honestly is just a tad too graphic for me...still love it.)

[@elibook4189]

Reacher is SO good. I’ve been waiting on this episode

[@downhilltwofour0082]

Excellent Bi-Tri day! Takes me back to my lifting days.

[@danchoo5415]

Been his fans since a long time. Glad he took Reacher to the next level!

[@davidboyd374]

Been doing it that way for years. Lighter weight loads of rep's and sets. I'm 78. Similar build but .like a DWARF Compared to this nice guy. I go 6 days a week. Somedays. I can't handle has many sets reps. But. I'm well happy with how I look and feel. 🙊🙈🙉 Great thanks for sharing 👍

[@nexminute9880]

wow, I really appreciated this vid by Alan Ritchson, to the point, great “tips”, and a cool guy also 👌🏼

[@GamingNewsSummary]

I appreciate the positivity behind the work outs, training the mind not just the muscles.

[@inhocsignovinces8061]

Been hearing good things about 'Reacher". Good to see an actor taking the role seriously from all aspects.

[@mr.h.9103]

Glad to see Reacher getting the attention it deserves. The series is great!

[@nostradamusus]

From Thad Castle to Jack Reacher. He can really play polar opposites! What a talented, humble guy.

[@Brndndutton]

Good stuff. 😎👍 Great guy. Glad to see he's getting some shine for his work. 💙🙏🏽

[@adamrobinette6832]

The older I get, the more I've learned to appreciate workouts like these. I've continued to put on muscle, and stopped having nagging joints that I used to have when I trained heavy.

[@pontus.andersson]

You trained heavy wrong.

[@chrispybanana]

@@pontus.andersson No less than the Austrian Oak himself concurs with Ritchson and Adam: higher volume with lower weight poses less risk to joints (particularly shoulders).

[@anonymousR7]

Unfortunately, I was never a Blue Mountain State fan, but I always loved his twisted humor and performance. Glad to see him on Reacher and hope he gets more recognition. Marvel. DC. Here's your next superhero

[@JDaddy_SZN]

He did a great interview with Michael Rosenbaum recently. Recommend everyone watch it. Great guy, and deserving of the success.

[@Perkustin]

Rosenbaum is becoming the GOAT i must say. He gets the guests the people crave and gets unmatched connection.

[@anubusx]

I met him. He is really awesome.

[@Denbot_is_here]

All the interviews I have seen with Ritchson... He is an extremely articulate and kind person. He seems GENUINE and I hope Hollywood doesn't change him, rather, he change Hollywood.

[@JGH1708]

He is genuinely lying about not using PEDS.

[@Big_T7]

@@JGH1708 Didnt he admit that he took some for season 2 but was clean on season 1?

[@JGH1708]

@@Big_T7 Took it for "medicinal reasons" before season 2.

[@danf4447]

simple key numbers of sets and reps. no messing around. great !

[@Fahad-369]

Love his philosophy in the intro. Amazing man.

[@RolandoLopezNieto]

Loved him in Reacher, great series and action scenes. This guy is great for these sort of roles, he has been blessed with his God-like genetics, I always remember him showing off a great body.

[@jangolub8240]

Also... Juice.

[@mintybidness6614]

Genetics ..... and ...... let's be real

[@erichkartmann8543]

@@mintybidness6614 u think so? He could be natural

[@imthedanger9525]

@@erichkartmann8543 no way LMAO he is 99.999% on juice

[@diotee7822]

He on steroids

[@leslieross7365]

I loved Reacher! He did a fantastic job. I appreciate his dedication to the authenticity of the role. Keep up the good work! Looking forward to the second season.

[@cegb551]

Really enjoyed Reacher. He did a great job in the role.

[@AK-pp5nw]

What an absolute unit, and seems really grounded💪👍

[@outdoorguy845]

Rope pushdown and then overhead extension, wow I've been doing that for quite some time. Maybe I can be an action hero lol.. I love watching Reacher. Great show

[@ogsemi-automusic813]

Dope workout bro. Good job on the Reacher 🎥 🔥

[@YuProducciones]

OG classic vibe of training, damm, dude was excellent on Reacher. huge fan

[@BatSTUD]

I remember first seeing this guy on Smallville as Arthur Curry (aka Aquaman) and I just liked him. In interviews, I know why now. He's a good guy. Likeable. Honest. That's probably very rare in Los Angeles and specifically in his industry.

[@maximusdecimusmeridious3784]

Glad to see Thad getting movie deals after his successful NFL career

[@outdoorguy845]

Skull crusher's with dumbbells, try rotating the dumbbells so they're parallel to each other. And be sure your hand is up against the end of the dumbbell so you're pushing it instead of gripping it

[@gmenendez9569]

Great advice!

[@digwillhachi]

Reacher was surprising awesome. Loved it.

[@ajfreeze215]

LOVED BMS!! Reacher is awesome too......I kept waiting for a Thad Castle scream though......maybe next season!!!!

[@BladedBishop]

These are the type of work out I like and been doing. People actually try to make me go back to the old work out and been told it was wrong. This just proved it that it was right to workout like this. Especially the cardio in the end. Functionality and performance is key. Love it.

[@malikasingz]

And loads of roids…

[@YuProducciones]

supersets, love them

[@pearlharbor8065]

@@YuProducciones supersets of testosterone

[@Xominus]

There is always someone hating.@@malikasingz

[@demetriuscooksey7147]

Haven't watched Reacher yet but it's definitely on my list. Looks like an awesome workout, lots of volume, pump city.

[@spectralplane1032]

Alan Ritchson IS Reacher. Don't get me wrong, I enjoyed the Cruise films (movies), but if you have read and enjoyed the books, there was just this mismatch. THIS is what Reacher looks like and acts like. I would move it to the top of that list, if I were you.

[@demetriuscooksey7147]

@@spectralplane1032 since I wrote this post 2 months ago I watched it. It was awesome.

[@artisaprimus6306]

That man is impressive and he seems like a genuinely nice person.

[@chewar7537]

He is just gorgeous, seems like a wonderful man as well. Wish him much luck in his career. Love the show too! He is a wonderful role model.

[@MidwestGirl]

I love his work-out philosophy.

[@mightymikeamps9317]

Just binged Reacher and this guy nails it as written.

[@Altoseb]

Totally agree. He IS Reacher

[@thebrucechannel8061]

Used to love doing dips until I tore up my shoulder playing hockey, now using the rope for pull downs and doing dumbbell curls...still a great workout.

[@adrianleusink1970]

Great tips here. Ritchson nails the Reacher role.

[@sunvegeta]

I didn't have any high expectations for "Jack Reacher," but I was surprisingly entertained by the series!

[@henchgamer6996]

It's Hawk!!!!! I love this guy. Absolute alpha

[@fjbutchbragg8129]

He's a cool dude aye.. saw him for the first time the other day in Reacher... awesome !!

[@battlevain]

He is an absolute unit on Reacher. Must be that special sauce.

[@larrygerry985]

Maybe one day they could explain the steriod cycle, diet and fitness regime.....the full circle

[@ilteschio8244]

yeah no way you get that shape doing 25 tricep pushdowns no compound other than bodyweight dips

[@Iron-and-strings]

Oh so jealous ....

[@zackfozzy7506]

yeah and if he does, next you'll doubt whether the gear he takes is enough or not

[@catstudent1]

He could probably achieve this naturally, but not in such a short time span unless he has amazing genetics for muscle growth

[@Wabajak13]

@@catstudent1 I mean he's been a beefcake actor for over 10 years I think? Not saying he's natural, but this has been his life for a long time it's not some sudden transformation

[@lancerichman5071]

I would love to see a full body workout.

[@Italianempath]

He was amazing in reacher.. So glad he's starting to get his props

[@Sean-rf8qf]

We need more of this kind person

[@yallaboybrookwell4420]

Hey Mens Health, how about being honest for once, and talk about the steroid cycles as well. Instead of misleading the younger generation of lifters with click bait titles

[@mariogiovanelli9610]

exactly 💯 % its dangerous not to give that information to especially younger guys

[@paolorocchi7151]

He’s all “natty” thanks to the orange juice 😇

[@MercutioUK2006]

100%. The cachet of "being natural" doesn't mean anything these days, with so many influencers, actors and athletes failing to maintain any degree of integrity whilst attempting to sell you workout plans and nutritional supplements. I expected more honesty from Mens Health as mismanaged dosages and cycles are only ever going to becomg more frequent without more channels like More Plates More Dates, or Shredded Sports Science, providing a much-needed balance of outlook and information. Inb4 fanbois swamp the discussion.

[@joeforkenart5618]

I was about to write the same thank you …it’s sickening

[@isaacisrael4593]

I totally agree with you Brook well.. the cat is out of the bag now! It's getting out there about their lies ... Alot of these so called natural athletes have been on steroids too!!!!! Damn I just caught on to this!!

[@lawrencejohnson6823]

Love all the fitness/lifting experts on these...every human is different...what works for him may not work for everyone...train...experiment and find what works for you...this is just his routine

[@sananton2821]

Yeah I gained 100lb of pure muscle jump-roping in my back yard. All individuals are different!

[@Kubickz]

PEDs works on everybody but depends what your body will last.

[@michaelflannery4859]

Thank yoh for video and your contribution

[@liammeades6707]

Just started watching Reacher ace gunna try this when I start going back to the gym 👍🏻

[@anthonydolan6371]

This Guy is going to be a big star in the next 10 years . He is down to earth like the Rock .

[@mikelarue7750]

When you say down to earth like the rock, you mean full of HGH/steroids?

[@ryandeffley7652]

Bodyweight stuff is underrated. Would've been cool to hit chinups as well for a bit more bicep. Harder too since AR had to bulk to 240lbs for the role. 👍

[@adrienbelmo9171]

A big fan, he killed it in Reacher

[@jordanpengelly95]

Thad castle for life! I hope this man gets the glory he deserves such a great guy!

[@Robert-zx2ir]

I hope Reacher makes him a big star. If I was a filmmaker casting an action-adventure movie, I would cast him immediately.

[@kevinschryvers1824]

He has always been physical fit but putting 30 pounds of Muscle I’m sure wasn’t done naturally. I’ve worked out like this and eaten plenty of food and never gained like that.

[@karlm641]

You would be correct sir 😂 they all go on test before filming.

[@ArtVandalay401]

Errr...isn't this 7 sets?

[@sdarms111doug9]

Season one was great...looking forward to more.

[@TomRod-tl1le]

Thank you!awsome!

[@Mike-mx4ll]

Damn man he looks amazing

[@varoonk7370]

That "confuse your muscles" is really effective, I mean at some point in the future during your workout, it really comes down to adding variety to destroy monotony.

[@DeanColfax]

His approach is spot on if you want size and definition.

[@michaelkanobayita1075]

This guys has been in a amazing shape for years!!! 🔥, I clicked so fast when I saw the thumbnail

[@harlemdeni]

What a great guy! He needs to share the cycle though.

[@hoonken1337]

He is claiming natural..

[@RJ-is9ko]

@@hoonken1337 he meant the cycle to gain 30lbs

[@Wyndamn]

@@RJ-is9ko no, he means his juicing cycle of steroids.

[@MrPowerstang]

He’s Mesomorph body type. So he naturally has good muscle mass tone.

[@neilpa]

Most likely test with trenbolone acetate and some deca.

[@pabl0cc033]

More of this dude. He has the knowledge. And doesn't just follow a trainer

[@jayZander]

Thanks for the tips AC. Stay super bro.

[@rayrocker2112]

dood was straight smackin that Test boi

[@kidflipside]

3 x 100mg needle to glute presses 4 times a week

[@grahamwood5679]

This guy is a real legend

[@Themok-Gamma-6]

Awesome! I wish I had such motivation. I think most people will agree with me if I say, that most of us want to achieve something nowadays we lack motivation... I hope so will get some watching whose videos!

[@Angry_Lion]

Discipline! Not Motivation

[@Trujones]

He should make a channel for training! This was amazing.

[@eii8794]

What’s so amazing about Just curious

[@Trujones]

@@eii8794 presentation and way of communication can be a winner for some people

[@ryan_s]

No he shouldn't. He trains absolutely terribly -- half of his sets are "garbage sets." He has way too many volume

[@Trujones]

@@ryan_s dont judge another process, everyone has there way and OBVIOUSLY its proven successful.

[@eii8794]

@@ryan_s I agree !!!

[@MrHootiedean]

I wonder if Alan keeps up that regimen all year round? Reacher has already been renewed for season two.

[@loveshell6945]

Omg YES!!! I just finished it and I’m craving more screen time with him. 🥰😎❤️

[@MrDavidinho96]

probably not. He must be an active guy all year im sure. But he probably hits the gym harder to get to this size about six months prior to shooting

[@lowella598]

great exercise tips. thanks

[@jch010]

This guy earned himself some action movies with Reacher. Would be good to see him in more stuff.

[@rmmm6725]

I mean yeah the dude worked hard but come on…. We all know how he gained 30 pounds of muscle at 38-39 years old

[@isaacisrael4593]

Right!!!!! They can't hide their lies anymore... It's straight up Steroids and food.

[@OvesDei]

Nah, you're just lazy

[@dylancampbell8064]

@@OvesDei no, it is most definitely juice

[@JanKenk]

Id say he had that size before and is just coming back to that size now from being a bit smaller for some other roles?

[@rmmm6725]

@@JanKenk you can check, he’s never been this big in his life.

[@MMBN4bluemoon]

I will always remember him as Aquaman on Smallville

[@buttersstotch4875]

I love his view on working out

[@halnicholas3791]

Absolutely nailed Reacher from the books.

[@brennand933]

This is the most deceptive video title I’ve seen in quite some time.

[@MPB059]

I finished the Jack Reacher show the other night. This dude played the character better than Tom Cruise!

[@peterlundstrom6740]

I would say not better but more convincing.

[@shaking6360]

Tom didn't match Jack Reachers description.

[@peterlundstrom6740]

@@shaking6360 Hence my convincing comment.

[@MikeM91320]

Beast! love the show btw.

[@Tianshanwarrior]

Good show, looking forward to S2

[@jimgardner5129]

And don't forget your cycle and to thank your local street corner pharmacist.

[@ashleigh3021]

And eat clen