Alan Ritchson’s Reacher Workout: Build a Jacked Physique with Bodyweight Training

February 28, 2025 4 min read

Who is Alan Ritchson? And Why is He the Perfect Reacher?

If you haven’t yet watched Reacher on Amazon Prime, let’s just say you’re missing out on one of the most physically intimidating performances on screen. Alan Ritchson, the man behind Jack Reacher, isn’t just playing a powerhouse—he is one. Standing at 6’3” and packing on over 30 pounds of muscle for the role, Ritchson brings the character from Lee Child’s novels to life with brutal efficiency.

Before stepping into Reacher’s shoes (or rather, boots), Ritchson was already making waves in Hollywood. You might remember him as Aquaman in Smallville, the ripped, wise-cracking Thad Castle in Blue Mountain State, or even Raphael in the Teenage Mutant Ninja Turtles movies. He’s always been in great shape, but bulking up for Reacher took his fitness to a whole new level.

Jack Reacher is described in the books as a towering, physically imposing figure with near-superhuman strength. So, Ritchson had to match that image—no CGI, no body doubles, just pure hard work. Let’s break down how he did it.

Alan Ritchson’s Reacher Workout and Diet: A Full-Time Job

When Ritchson landed the role, he knew he had to bulk up fast. But here’s the thing: he wasn’t starting from scratch. His training was already bodyweight-focused, but to become Reacher, he had to supercharge everything.

The Workout Plan

Before Reacher, Ritchson’s workouts were pretty basic—push-ups, pull-ups, dips, and sit-ups. Effective? Yes. Enough to build a 235-pound beast? Not quite. He upped the intensity, incorporating compound lifts like squats, deadlifts, and bench presses, while still keeping calisthenics at the core of his routine.

In his own words: “Reacher is supposed to be this effortlessly strong, agile, and imposing figure. I couldn’t just bulk up like a bodybuilder—I had to train for strength and speed.”

Here’s what a typical week of training looked like for him:

Monday: Chest & Triceps (Bench Press, Dips, Push-Ups, Dumbbell Press)
Tuesday: Back & Biceps (Pull-Ups, Bent-Over Rows, Lat Pulldown, Hammer Curls)
Wednesday: Legs & Core (Squats, Deadlifts, Hanging Leg Raises, Calf Raises)
Thursday: Shoulders & Arms (Overhead Press, Lateral Raises, Face Pulls, Dips)
Friday: Full-Body & Mobility (Kettlebells, Battle Ropes, Weighted Calisthenics)

Weighted vests played a huge role in his training. Adding extra resistance to pull-ups, push-ups, and squats helped him build functional strength while keeping that lean, explosive frame.

The Diet: Eating Like a Machine

You can’t build muscle without fueling your body, and Ritchson was eating over 4,500 calories per day. His diet focused on lean proteins, complex carbs, and healthy fats, with meals looking something like this:

Breakfast: Eggs, oats, avocado, and Greek yogurt
Lunch: Grilled chicken, quinoa, and steamed veggies
Pre-Workout: Protein shake and peanut butter on toast
Dinner: Steak, sweet potatoes, and spinach
Evening Snack: Cottage cheese, almonds, and a banana

And yes, he cheated sometimes—because balance is key.

Your Reacher-Inspired Calisthenics Plan

Not everyone has access to a Hollywood trainer or hours to spend in the gym. The good news? You don’t need them. If you want to build a functional, Reacher-like physique, calisthenics and weighted vests are your best friends.

Here’s a bodyweight workout plan you can follow, no gym required:

Reacher Bodyweight Workout Plan

Monday: Upper Body Strength

Push-Ups – 4 sets of 20 reps
Weighted Dips – 3 sets of 12 reps
Pull-Ups – 4 sets of 10 reps (use a weighted vest for progression)
Hanging Leg Raises – 3 sets of 15 reps

Tuesday: Legs & Core

Squats (Weighted or Bodyweight) – 4 sets of 20 reps
Lunges – 3 sets of 12 reps per leg
Calf Raises – 4 sets of 25 reps
Plank Hold – 3 sets of 60 seconds

Thursday: Explosive Power

Jump Squats – 4 sets of 15 reps
Burpees – 3 sets of 10 reps
Clapping Push-Ups – 4 sets of 12 reps
Hanging Knee Tucks – 3 sets of 15 reps

Saturday: Endurance & Mobility

5K Run (or weighted vest walk)
Bear Crawls – 3 sets of 20 meters
Box Jumps – 4 sets of 15 reps

Why Weighted Vests Are a Game-Changer

Adding a weighted vest increases muscle engagement, endurance, and overall strength. It mimics real-world resistance, making every exercise more challenging and effective—just like Ritchson’s Reacher training.

How Gravity Fitness Can Help You Get Reacher-Ready

If you’re serious about building strength, power, and a physique worthy of Jack Reacher, Gravity Fitness has you covered. Whether you’re a beginner or a seasoned athlete, we’ve got the calisthenics gear to help you level up your training.

Our Top Picks for Your Reacher Training:

Weighted Vests – Essential for push-ups, pull-ups, squats, and endurance work.
Pull-Up Bars & Parallettes – Perfect for explosive upper-body workouts.
Gymnastic Rings – Take your training to the next level with unstable resistance.

Ritchson built his Reacher body using functional strength training and bodyweight exercises—and with the right gear, so can you. Check out our online store and start training like a Hollywood action hero today.