Here’s American Actor, Singer, Producer, Songwriter & Model Alan Ritchson’s Workout Routine
Alan Ritchson is a well-known actor, model, and musician, best known for his roles in popular TV shows like Blue Mountain State and Titans. However, one thing that has always caught people’s attention about him is his impressive physique. Hence, in this article, we’ll look closer at Alan Ritchson’s workout routine and how he maintains his chiseled physique, which is equal to any professional bodybuilder.
Before we dive into the details of his workout routine, it’s essential to understand that getting a body like Alan Ritchson’s takes a lot of hard work and dedication. It’s something that takes time to be achieved, and it requires a combination of proper nutrition, consistent training, and a strong mindset like a pro athlete.
About Alan Ritchson
Alan Ritchson, born on November 28, 1982, in Grand Forks, North Dakota, is a son of a high school teacher Vickie Ritchson & a retired U.S. Air Force chief master sergeant David Ritchson. He’s the second of three boys who have excelled in sports and was a gifted athlete from a young age. He played football and basketball in high school and was even offered a football scholarship to college. However, he ultimately decided to pursue an entertainment career instead.
In 2004, Alan Ritchson got his first big break when he competed on the reality show’s third season, “American Idol.” Although he didn’t win the competition, he gained a lot of exposure and landed several modeling gigs and TV roles.
Alan Ritchson’s Workout Routine
Alan’s workout is focused heavily on strength training. He usually works out six days a week, where he dedicates to a specific muscle group every day. So, for example, he might focus on the chest and triceps one day, the back and biceps the next day, and the legs on another day.
In addition to his strength training, Alan also incorporates a lot of cardio into his routine. He often goes for long runs or does high-intensity interval training (HIIT) to help him stay lean and improve his cardiovascular health. He’s also a big fan of outdoor activities like hiking and surfing, which provide a fun way to stay active and fit.
Monday – Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 3 | 12 – 15 |
| Hack Squats |
3 |
12 – 15 |
| Sumo Squats |
3 |
12 – 15 |
| Leg Curls | 3 | 12 – 15 |
| Leg Extensions | 3 | 12 – 15 |
| Walking Lunges |
3 |
12 – 15 |
Tuesday – Cardio (Jogging for 5 to 7 Miles)
Wednesday – Chest & Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull – Ups |
4 |
12 |
| Push – Ups |
4 |
12 |
| Cable Flys |
3 |
12 |
| BB Bench Press |
4 |
12 |
| Dips |
4 |
12 |
| Lat Pulldowns |
4 |
12 |
| Cable Rowing |
4 |
12 |
| BB Rowing |
4 |
12 |
Thursday – Arms & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Triceps Extensions |
4 |
20 |
| Triceps Pushdowns | 4 | 20 |
| Skull Crushers | 4 | 20 |
| DB Hammer Curls | 4 | 20 |
| EZ Bar Curls | 4 | 20 |
| Dips | 4 | 20 |
| Plank | 4 | 15 – 20 |
| Press – Ups | 4 | 15 – 20 |
| Sit – Ups | 4 | 15 – 20 |
| Russian Twists | 4 | 15 – 20 |
| Bicycle Crunches | 4 | 15 – 20 |
Friday – Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press |
4 |
15 |
| DB Front Lateral Raises |
4 |
15 |
| DB Side Lateral Raises |
4 |
15 |
| Shrugs |
4 |
15 |
| Upright Rowing |
4 |
15 |
| Rear DB Deltoid Flys |
4 |
15 |
Saturday – Chest & Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull – Ups |
4 |
12 – 15 |
| Push – Ups | 4 | 12 – 15 |
| Cable Flys | 4 | 12 – 15 |
| BB Bench Press | 4 | 12 – 15 |
| Dips | 4 | 12 – 15 |
| Lat Pulldowns | 4 | 12 – 15 |
| Cable Rowing | 4 | 12 – 15 |
| BB Rowing | 4 | 12 – 15 |
Sunday – Rest Day
Alan Ritchson’s Diet Plan
Alan follows a strict meal plan that focuses on high-protein, low-carb foods. He typically eats seven meals daily, each containing protein, healthy fats, and complex carbohydrates. Further, he also drinks a lot of water throughout the day to keep himself hydrated.
Meal 1:
- Chicken Sausage
- Avocado Toast
- Scrambled Eggs
Meal 2:
- Protein Smoothie
Meal 3:
- Chicken Breast (Grilled)
- Rice
- Broccoli
Meal 4:
- Rice
- Asparagus
- Grilled Chicken Breast
Meal 5:
- Protein Smoothie
Meal 6:
- Chicken Salad
Meal 7:
- Rice
- Smoked Salmon
- Sauteed Vegetables
Supplements
- Whey Protein
- BCAAs
- Multi-Vitamin
- Creatine
Our Closing Thoughts on Alan Ritchson’s Workout Routine
Alan’s workout is an excellent example of how hard work, consistency, and a healthy mindset can help us achieve our fitness goals. By focusing on strength training, functional training, and cardio, while following a healthy diet and getting plenty of rest, we can all progress toward our fitness goals.
Nonetheless, it’s essential to remember that fitness is not just about looking good; but it’s about being healthy, strong, and functional. Alan Ritchson has shown that anyone can achieve their fitness goals and live a healthy, active lifestyle with the right mindset and approach.
