Alan Ritchson Workout Routine and Diet Plan [Updated] (2024)

Last updated on September 27th, 2022 at 12:43 pm

It wouldn’t be right to have Dove (Dawn Granger) on the site and not see Hawk (Hank Hall) the same week.

Not to mention, Alan Ritchson has played a good handful of nerdy characters, and is Superhero Jacked!

AKA: He definitely deserves a spot on the site.

We’ve already seen Brenton Thwaites and Minka Kelly who will be Ritchson’s co-stars in Titans as Dick Grayson and Dove, but now it’s time to see how this stud stays shredded.

He’s been in Smallville (as Aquaman),Blue Mountain State, Teenage Mutant Ninja Turtles, Hunger Games, Wedding Ringer, and a ton more!

Alan Ritchson Stats:

Height: 6’3

Weight: (approximate) 205 lbs

Age: 33 years old

Alan Ritchson is right at the average height among male celebs we’ve seen at SHJ.

Standing right there with our other studs.

That average height falls in the range of 6’1-6’3 with celebs likeChris Pratt,Chris Hemsworth,Chris Evans,Adam Driver,Stephen Amell,Clive Standenand so many more.

Guys around 5’10-6’0 are dudes likeBrad Pitt,Matt DamonandJason Statham, but the ACTUAL shorter range is filled with guys likeMark Wahlberg,Zac Efron,Kit Harington,Tom Hollandand more.

Even taller than them are guys likeThe Mountain,Joe Manganiello,Ben Affleck,Jason Momoa,Ray Fisher,Winston Duke,Alexander Skarsgardand a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Alan Ritchson Diet and Nutrition

As you can see above, Alan Ritchson is another celebrity that believes in sustainability and allowing himself some cheat meals.

We’ll talk more about that in a bit, though. First I want to prove what I’m telling you by going through some more information from Ritchson.

In an interview with Muscle and Fitness, Ritchson states this about his nutrition:

He says he’s aiming for a swimmer’s physique and achieves this with, in addition to hisintense bodyweight workouts, an 80/20dietthat includes nodairy, no refinedsugar, not much red meat, and lots of salads and fish. “I give myself permission 20% of the time to eat whatever I want,” says Ritchson. “I’ll have a piece ofpizza, and I don’t beat myself up about it.”

He even, after watching the documentaryForks Over Knivesa whileback, tried to give up meat completely. But this turned out to be a bridge too far. “I was like, ‘OK, I’mgonna govegan,’” recalls Ritchson. “And I made it like four days.Iwas dreaming about ribs and burgersOpens a New Window., and I’dwake up pissed off that I couldn’t have them. And then I broke. I was like, ‘No. Never doing that again. I’m a meat-eater. It’s just my blood type.’”

We see a lot of celebs opt for this sustainable approach.

That’s why ourAcademyNutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman,Benedict CumberbatchandTerry Crewsutilizeintermittent fasting(something I use daily as well),Mustafa ShakirandMadelaine Petscharevegans,Brandon RouthandFrank Grilloopt forpaleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out ourNutrition Pillarsfor more information and articles on all of the above and more.

Alan Ritchson Workout Routine Research

There’s a good handful of articles on Alan Ritchson’s workout routine as well, but only a couple have direct quotes and research from Ritchson himself.

So those will be the resources we’ll be using to build the routine here.

Muscle and Fitness shares this with us from their interview with Ritchson:

My genetics lend themselves to size, so if I wanted to get enormous, I could,” he says.“If I start working out with weights or bench pressing at the gym, I would look like an ogre.”

Which is why Ritchson’s currentworkoutshaven’t really changed much since his high school days.His training consists of long runs(up to 13 miles a day), plus sprints, pushups, dips,pullups,situps, and burpees. (He belongs to agym, but he chose it because it had really goodpullupbars for muscle-ups.) “I get outside as much as I can,” says Ritchson. “I live in the hills in L.A., so I [run] on Mulholland Drive or the trails in the Santa Monica mountains. It adds something to the runs.”

And in another article on Slack we get a ton of other great information about Ritchson’s routine:

Ritchson calls his running program “the foundation of my routine,” spanning five days a week. He alternates sprints with distance running. At least two days a week are dedicated to high-intensity sprints. After a light warm-up run (approximately 10 minutes), he does a series of sprints totaling 1,000 meters. On his three moderate-distance running days, he runs between 3 and 5 miles. If conditions force him to run inside, he uses a treadmill set to a minimum incline of 2.0.

In the weight room, Ritchson says his routines have always been primarily based on bodyweight and plyometric exercises. His latest workout regimen includes a Tabata-style program of five rounds lasting 1 minute each, with 10 seconds of rest between sets.

I hope you guys like running.

Because Ritchson gets out there and stays active!

We also get a great share for his Tabata-style programming which I’ll be utilizing as well.

Let’s do this.

Alan Ritchson Workout Routine

Training Volume:

4-6 days per week

Explanation:

Ritchson trains 6+ days a week because his training revolves around staying active. He runs a ton, and also incorporates a lot of bodyweight training on top of sometimes using Tabata-style circuits. I’ll be giving you three days of programming to be utilized multiple times a week (each), and also reminding you of some activity to be added in. I’m also including a bonus ab circuit that can be added in from time to time as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Long Distance Cardio

Ritchson’s training consists of long distance running.

You can take this slow, but he states that his running sometimes even goes up to 13 miles!

Start with 2-3 miles and work your way to more. Get outside and make it fun!

Day Two: Bodyweight Calisthenics

Warm Up:

Stretch

2-3 mile jog

Workout:

**This can be broken down into any number of sets and reps necessary**

250 Air Squats

250 Push Ups

150 Dips

150 Sit Ups

100 Pull Ups

100 Lunges

Day Three: Tabata Movements

5 Rounds of Each, 1 minute Rounds, 10 Second Break In Between

Variation One:

• Weighted Squat Jumps, Weighted Lunge Jumps, Lateral Lunges, Mountain Climbers
• Dumbbell Shoulder Press, Bent over Row, T Push-Ups, Mountain Climbers
• Core Circuit: Crunches, V-ups, Oblique Raises (right), Oblique Raises (left), each supersetted with Mountain Climbers

Variation Two:

• Lunge Jumps, Goblet Squats, Walking Lunges with Twist, Lateral Lunges, Mountain Climbers, Core Work
• 10-minute run followed by sprints (if done on treadmill, speed is set at 10 with an incline of 10), 30-second sprint followed by 30 seconds of rest for a total of 15 minutes
• Push-Up with Row, Weighted V-Ups, Hand Stand on Wall, Burpees: 20 seconds of each, 10 seconds of rest, repeated 4 times non-stop

Bonus Ab Circuit

“Ritchson, who gained international notoriety inThe Hunger Games: Catching Firefor his abdominal muscularity, says his favorite core circuit is 3-4 sets of a routine during which he hangs from a pull-up bar while performing the following:”

• Hanging Walk-Ups (to the left and right)
• 10 Knee Raises
• 10 Bicycles
• 10 Bent-Knee Windshield Wipers
• 10 Full Leg Raises (raising the feet above the head)
• Several Bubkas.

Bonus Activity: Surfing, MMA, Yoga, and Parkour

All heroes should know how to defend themselves.

Just ask MMA Coach Derek inThe Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

Also check out programs on the site from Coach Derek here:Moon Knight,Deathstroke,Daredevil.

Also check out theParkour Workout(Nightrunner) designed byAcademymember Felix!