Alan Ritchson Workout Routine and Diet

Alan Ritchson is a famous American actor, model, and singer. He is best known for his roles in movies and TV shows like “The Hunger Games: Catching Fire” and “Teenage Mutant Ninja Turtles.”

Ritchson is known not only for his acting but also for his great body and physique, which he keeps in shape with regular workouts and a healthy lifestyle. He is 6 feet 2 inches tall and built like a bodybuilder, which has made him a favorite of fans all over the world.

So let us dive in to get to know more about Alan Ritchson Workout Routine and Diet that he follows.

Alan Ritchson’s Current Body Status:

Ritchson’s workout routine mainly consists of weight training, which he complements with cardiovascular exercises and a well-balanced diet. His exercises include weight training and isolation exercises, to target specific muscle groups. He also does cardio workouts like running, swimming, and riding, which help him build up his stamina and keep his body fat levels low.

Apart from his workout routine, Ritchson is also mindful of his diet. He follows a balanced diet, which includes lean protein sources, complex carbohydrates, and healthy fats. He consumes several small meals throughout the day to keep his metabolism active and fuel his workout.

Height: 6 ft 2 inch
Weight: 91 kg
Age: 37 years
Chest: 46-48 inch
Waist: 34 inch
Biceps: 16-17 inch

Alan Ritchson Workout Principle:

Alan Ritchson’s workout principles focus on a combination of weight training, cardio, and a clean diet.

Weight Training: Ritchson’s workout includes weight training sessions that focus on different muscle groups. He believes in working out each muscle group separately to achieve the best results. He also changes his routine regularly to prevent his muscles from getting used to the same exercises.

Cardio: Ritchson’s workout includes a lot of cardio, which helps him to burn fat and maintain his cardiovascular health. He incorporates activities like running, swimming, and jumping rope into his routine.

Clean Diet: Ritchson follows a clean diet, which means he avoids processed and junk food. The majority of his diet consists of lean protein, complex carbohydrates, and healthful lipids. Additionally, he consumes a lot of water to remain hydrated.

In addition to these principles, Ritchson also emphasizes the importance of rest and recovery. He ensures that he gets enough sleep and takes rest days to allow his muscles to recover. This helps him to avoid injury and achieve optimal results from his workouts.

Alan Ritchson Workout Routine:

Alan Ritchson’s workout plan is split into five days, and each day works on a different group of muscles.

Monday – Lower Body Workout

On Day 1, he works on lower-body movements like deadlifts, dumbbell sumo squats, hack squats, walking lunges, leg extensions, and leg curls.

1. Deadlifts (3 sets, 12 – 15 reps)

2. Hack squats (3 or 4 sets, 12-15 reps)

3. Sumo squat (4 sets, 12-15 reps)

4. Leg Curls (4 sets, 12-15 reps)

5. Leg extension (3 sets, 12-15 reps)

6. Walking Lunge (3 sets, 12 reps)

Tuesday – Cardio

Alan Ritchson prefers to go for a long run outdoors on Tuesdays to keep his body in shape and give it a break from weight training at the gym.

Typically, Alan runs for a distance of 5 to 7 miles. While he may make use of a treadmill if necessary, he prefers running outdoors.

Running is known to provide remarkable health benefits, such as reducing body fat and regulating heart rate. As a result, it is an excellent way to maintain a lean and toned physique.

Wednesday – Chest and Back

On Wednesday, Alan Ritchson focuses on building his upper body for his acting roles by training his chest and back. His routine includes a mix of bodyweight and dumbbell exercises to help him achieve his desired muscular physique.

1. Pull-ups (4 sets,12 reps)

2. Push-ups (4 sets, 12 reps)

3. Bench press (4 sets, 12 reps)

4. Cable flys (4 sets, 12 reps)

5. Dips (4 sets, 12 reps)

6. Lat pulldowns (4 sets, 12 reps)

7. Barbell rows (4 sets, 12 reps)

8. Cable rows (4 sets, 12 reps)

Thursday – Arms

On Thursdays, Alan Ritchson focuses on training his triceps, biceps, and forearms to develop a strong upper body, preparing him for any upcoming roles. This arm workout incorporates various exercises to target these specific muscle groups.

1. Tricep pushdowns (4 sets, 15 reps)

2. Overhead tricep extension (4 sets, 20 reps)

3. Skull crushers (4 sets, 15 reps)

4. Hammer curls (4 sets, 20 reps)

5. Dips (4 sets, 15 reps)

6. EZ bar curls (4 sets, 20 reps)

Friday – Shoulders

On Friday, Alan Ritchson follows a challenging shoulder workout routine that targets his deltoid muscles, giving his upper body a more defined and muscular appearance.

1. Dumbbell Press (4 sets, 12 reps)

2. Front raises (4 sets, 12 reps)

3. Lateral raises (4 sets, 12 reps)

4. Upright rows (4 sets, 12 reps)

5. Rear delt flys (4 sets, 12 reps)

6. Shrugs (4 sets, 12 reps)

Saturday – Chest and Back

On Saturday, Alan targets the chest and back with push-ups, dumbbell bench presses, incline bench presses, flys, V bar lat pulldowns, lat pushdowns, and rows.

1. Push-ups (3 sets, 12 reps)

2. Pull-ups (3 sets, 12 reps)

3. Dumbbell Bench press (3 sets, 12 reps)

4. Incline Dumbbell Bench press (4 sets, 15 reps)

5. Dumbbell flys (3 sets, 12 reps)

6. V Bar Lat Pulldowns (4 sets, 15 reps)

7. Lat pushdowns (3 sets, 12 reps)

8. Dumbbell rows (3 sets, 12 reps)

Alan Ritchson’s workout routine is challenging, consisting of supersets and high reps to increase muscle endurance and promote muscle growth.

Sunday – Rest Day

Alan takes a break from his intense weightlifting routine on Sundays. Instead, he goes for a gentle walk outside and does some light stretching to help his body recover.

Alan Ritchson Diet:

To keep his physique in top shape, Alan Ritchson maintains a strict diet plan. His meals focus on lean protein sources, like chicken breast and fish, and a variety of vegetables to ensure adequate nutrient intake.

Alan avoids processed foods and sugar to promote clean and healthy eating. He also drinks plenty of water throughout the day to stay hydrated and facilitate muscle recovery.


  • Avocado toast
  • Scrambled eggs
  • Chicken sausage


  • Brown Rice
  • Broccoli
  • Asparagus
  • Grilled chicken breast


  • Brown Rice
  • Smoked salmon
  • Sautéed vegetables

Also, Read: Natalia Dyer Workout Routine


He follows a well-balanced diet and a workout routine that emphasizes a combination of weight training and cardio to maintain his physical fitness. Ritchson’s workout principles focus on working out different muscle groups, incorporating cardio, and following a clean diet, along with taking enough rest and recovery.

He splits his workouts over five days, with each day focused on different muscle groups, such as legs, chest, back, arms, and shoulders. Alan Ritchson has been able to achieve and maintain his impressive physique, making him a role model for many aspiring fitness enthusiasts.