Alan Ritchson Workout Program

Alan Ritchson diet

Alan Ritchson has one of the most impressive physiques of anyone in Hollywood right now. He is very muscular and lean without looking like a typical meat head.

I had no idea who this guy was until a few weeks ago when I started watching one of the funniest shows on television. Blue Mountain State! Alan Ritchson plays Thad Castle, the captain of the college football team who is almost like a Derrick Zoolander in terms of how full he is of himself and his lack of intelligence. The show is centered around the college football team and it seems that they do a lot more partying than playing football. However this is not the case off set because Alan Ritchson had to do some serious workouts to build an extremely fit and muscular physique.

The Alan Ritchson Workout to Build Muscle 

Currently there is very little information on the Alan Ritchson Workout. I assume that will all change in the future as Alan Ritchson gains more notoriety. However if you are looking to build a physique similar to that of Alan Ritchson than keep reading.

Build Muscle Quickly and Get the Alan Ritchson Body 

When I was in first year University I was fortunate to lift weights with a couple x football player doormen. The two guys I worked out with were built just like Alan Ritchson and were totally jacked. Over the 6 months that I trained with these guys I added some serious muscle. In fact when I came home from University my family was concerned I had taken steroids. We followed a 5 day workout split and it went like this:

Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Shoulders and Legs

Thursday – REST

Friday – Chest, Back, Arms

Saturday – Shoulders and Legs

Sunday – Rest

Each muscle group was hit to oblivion 2x per week. This is much more effective than your typical bodybuilding split where you only hit each muscle group once per week. It seems like the only people who can progress with hitting a muscle group only once per week are the most advanced trainees who take steroids. In addition the muscle groups are spaced out perfectly throughout the week giving your muscles ample rest between workout sessions. Therefore your workouts effectiveness will be maximized.

The Specific Workouts 

The first two exercises per muscle group are geared towards heavy weight, lower reps and long rest periods. These are the lifts that you will be adding weight to every single workout. This will ensure long-term muscle growth from progressive overload. 

The last exercise is going to be done for higher reps and with brief rest periods. This is called pump training and this will help increase fluid and glycogen in your muscles making them bigger and fuller. By combining these two different styles of weight training you can maximize muscle growth.

Workout 1 – Chest and Triceps 

Incline Barbell Bench Press: 5 x 4-6 reps (2-3 minutes rest between sets)

Flat Dumbbell Bench Press: 4 x 6-8 reps (2-3 minutes rest between sets)

Incline Flye’s: 4 x 8-12 reps (30-60 seconds rest)

Skull Crushers: 4 x 6-8 reps (2-3 minutes rest)

Over-head Dumbell Triceps Extensions: 4 x 8-10 reps (2-3 minutes rest)

Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest)

Day 2 – Back and Biceps 

Weighted Pull Ups: 5 x 5 reps (2-3 mins rest)

T Bar Rows: 4 x 6-8 reps (2-3 mins rest)

Seated Cable Rows: 4 x 8-12 / Super set with Bent Over Flyes: 4 x 10-12 (30-60 sec rest)

Barbell Curls: 4 x 4-6 reps (2-3 minutes rest)

Incline Dumbbell Curls: 4 x 6-8 reps (2-3 minutes rest)

Cable Curls: 4 x 8-12 reps (30-60 seconds rest)

Day 3 – Shoulders and Legs 

Barbell Squats: 5 x 5 reps (2-3 minutes rest)

Leg Curls: 4 x 6-8 reps (2-3 minutes rest)

Calf Raises: 4 x 10-15 reps (30-60 seconds rest)

Seated DB Shoulder Press: 5 x 5 reps (2-3 minutes rest)

Shrugs or Power Cleans: 4 x 6-8 reps (2-3 minutes rest)

Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

Day 4 – Rest

Day 5 – Chest, Back, Arms 

Flat Barbell Bench: 4 x 5 reps (2-3 minutes rest)

Incline DB Bench: 4 x 6-8 reps (2-3 minutes rest)

Weighted Chin ups: 4 x 5 reps (2-3 minutes rest)

Barbell Rows: 4 x 6-8 (2-3 minutes rest)

Standing DB Curls: 4 x 4-6 (2-3 minutes rest)

Cable Curls: 4 x 6-8 (2 minutes rest)

Lying DB Triceps Extensions: 4 x 6-8 reps (2-3 minutes rest)

Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest)

Day 6 – Shoulders and Legs 

Dead-lifts: 5 x 5 reps (2-3 minutes rest)

Reverse Lunges: 4 x 6-8 reps per leg (2-3 minutes rest)

Calf Raises: 4 x 10-15 reps (30-60 seconds rest)

Seated Barbell Shoulder Press: 5 x 5 reps (2-3 minutes rest)

Upright Row: 4 x 6-8 reps (2 minutes rest)

Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

Day 7 – Rest


  • This is a high volume program. Make sure to stop a rep before failure on all of your sets to avoid burning out.
  • Record your weights and sets/reps every workout to track and ensure steady improvement in strength .
  • This program is geared towards someone looking to gain muscle size. Therefore it is imperative that you consume adequate nutrition. You must eat a lot of food if you are going to benefit from this program. Your biggest meal should be consumed 1-3 hours after the workout to maximize muscle growth.  

Build muscle like a greek god 

For a full course on building muscle like a greek god I recommend getting my free ebook by clicking the link below.

—> The lost guide to building the body of a greek god download


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    • Greg says

      90% of the way your abs look are body fat percentage and genetics, 10% is training. You can add in some abs work to this program if you desire. 1-2 sessions for 10-15 minutes is sufficient per week.

    • Greg says

      Fish oils, vitamin d, multi vitamin and maybe creatine would be great. For a cheap and convenient protein source, whey protein is effective. Also 100-200mg of caffeine 30 minutes before training.

  1. Alex says

    I think this workout looks promising but I just have one question:
    Should all of the exercises be performed explosively or in a more controlled manner.
    If I were to use my common sense, I would think that you should lift slower with the higher weights-lower reps and then go more explosively at the end with the lower weight-higher reps?
    Correct me if am wrong :)

  2. umberto says

    hey man, i m 10 % bodyfat but I need some serious muscles like you and alan!!!!
    u say ” u must eat a lot of food ” , but what do you mean by that?!?!
    i ask you because I look better when I m a little bit bigger and maybe less chiseled , and girls dig more the ritchson ‘s body type than the fight club one… (at least here in italy)

    so my question is, how should u eat in order to get this kind of look?!
    because some actors and football players eat 5 000 calories a day but while it may be true for nfl players, I guess actors (see henry cavill interview) may be on steroids, cause otherwise it sounds strange…
    how did u eat at the time u first tried this workout?!?!?!

    thanks man, keep on this way!!!!!!!!!!!!!!!!!!!!!

    • Greg says

      5000 calories is way too much! Focus on the lifting and getting stronger, naturally your appetite will increase to support the training. You can also track your calories and consume about 16 calories per pound of bodyweight. If you’re still not adding weight increase the calories by about 250. The goal should be to add 0.5 lbs per week. After one year of training this is about 26 lbs of muscle, not bad.

  3. Umberto says

    Well man,thanks to you and rusty i have a sixpack but i have a problem… i m always hungry and i love to eat … wouldn t it be possible eat 3 large healthy meals a day without counting calories and mantain the abs? ! Because i have a lot of friends who do that … u know italian food is pretty healthy and they eat like pasta (200 gr) 2 times a day and look great .. their muscles are fuller and girls see them eating a lotta and see me like the one who doesn t enjoy life ecc… u say someone can. T look great at his set point but girls love daniel craig in casinò Royal and the guy has totally no abs in that movie ….
    I love your Web site! !!!!

    • Greg says

      Three big meals may be pushing it. I would maybe do two large meals and one smaller/moderate sized meal. You might need to test it out for yourself though.

  4. S.K. says

    I have been using this workout for 1 full week now with my wife. And i love it! Can I loose weight with this program? I would like to get rid of around 9 pounds. I use to do 10 minutes on Crosstrainer before the program to warm up.

    How can I do that including this program?


    • Greg says

      Well fat loss comes down to diet. It doesn’t happen in the gym. So you’re going to have to tighten up your diet and focus on keeping the calories lower to drop fat. Emphasize lots of protein, veggies and fruit and avoid foods/drinks that are high in calories and/or don’t fill you up.

  5. Zach says

    Would this workout be safe for a 15 year old male to switch to? this is what i have been doing….
    Squats once a week 5×5 not super heavy
    5×5 bench rotating every workout with a 4 set bench 12 reps at a warmup weight, 6 reps at my usual, 2 reps at almost max, and 2 reps with assistance at heavier.

    then 3×10 for military press, curls, and that exercise where you pull the bar up to your chest while bending over hink its called a row 3×10 as well.

    I also do some smaller isolation excercises (pullups,pushups,dumbell rows, calf raises) as well.

    I usually do all of this in one workout with a day inbetween to rest where i do cardio and abs, as well as a day or two of recovery time each week.

    i would appreciate what you think of my current workout as I am 15, and if you think switching to this workout would benifit me or not.

    I appreciate your time awnsering my question as I know it is alot

    • Greg says

      This workout routine is very high volume. I personally prefer a three day per week routine. Check out the Daniel Craig Skyfall Workout in the best of category.

  6. Agustin says

    Hi, I’m 16.
    My trainer always says that the first set of exercise should be with low weight just to warm up.
    I’m corcerned of my safety because of my age, I don’t want to be hurt.
    If I do my first set with low weight-high reps -the same as the last one- , will it be too much different from the rutine?

    Is this rutine too much for me?

    Very useful information!!

    • Greg says

      I don’t count warm up sets. So yes, start with a light weight and just do 5 reps. Then move to a heavier weight and do 3 reps. Then go to your work set weight and go for as many reps as you can.

  7. Boynorway says

    Hey, i have 2 questions.

    1: is it possible to take feks day1 and day3 togetter ?
    2: is stretching out important ?

    Thanks for answear!;)

  8. Dylan says

    So im 17 and i have a body fat percentage of 20%. And i was just wondering how long would you say it would take to get 6-pack abs…. by the way i have been doing p90x3 for 5 weeks now and i have been seeing AMAZING results. thanks

  9. Reuben says

    Hey Greg,

    Do you have any idea just how big Alan is? I find it really hard to get an idea from photos alone. I have been training hard for 4-5 years now naturally, I am 6’1 at 235lbs at maybe 17-18% body fat & 24 years old. Alan still looks bigger than me (maybe due to definition?) but I really want to match his physique. What do you think his stats are? I would pick 7-8% body fat at close to 220lbs in some of his photos, maybe there is still hope for me yet? I want to set a goal for December to match him. How long do you think it would take to cut down from 240lbs at 17-18% body fat down to 7% body fat without going too much smaller than 210lbs?

  10. says

    I don’t have any access to a gym. Or any kind of weights. What do you think I could do to build muscle in my arms and lose weight and workout my abs. Like intensely for a 15 year old at my house?

  11. Elton says

    I’m overweight but have a decent amount of athleticism in me. My main priorities are, get rid off the excess fat in my body and get a decent body. Not too ripped but somewhat distinctive. I give my workouts a 100% and always push myself to go further. I’m gonna begin workouts soon so Will this workout help me achieve my goal ? Are you aware of any workout that would be suitable for me ?
    Thanks in advance for your time and for your helpful reply.

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