How Alan Ritchson Trained for ‘Reacher’ Season 4 Using Lighter Weights and Higher Volume

Alan Ritchson has spent more than three years turning himself into one of television’s most physically imposing leading men, and that transformation has become almost as much a talking point as ‘Reacher‘ itself. Since the series premiered in February 2022, the actor has consistently found new ways to push his already massive frame further with each passing season.

That commitment first became widely known ahead of Season 1, when Ritchson packed on roughly 12 kilograms of muscle in just eight months to physically embody Lee Child’s towering former military investigator. Standing at 191 centimeters and originally weighing around 104 kilograms, Ritchson was already an imposing presence, but bringing Jack Reacher’s book-accurate size to life required an entirely different level of dedication.

As ‘Reacher’ Season 4 premiered on Prime Video, Ritchson revealed his training approach has shifted considerably since that original transformation. Rather than continuing to chase ever-heavier lifts, the 43-year-old actor has increasingly built his workouts around lighter loads paired with significantly higher volume, prioritizing sustainability over raw strength gains.

During filming for the new season, Ritchson shared a workout built around a giant set totaling as many as 240 reps, using just one barbell and three compound exercises rather than a full gym setup. The approach favors what fitness experts describe as hypertrophy-focused training, where higher rep ranges between roughly 15 and 25 reps per set generate muscle growth more effectively than traditional low-rep, heavy-weight strength training.

Ritchson has been candid about why his training priorities have evolved. Speaking to Men’s Health UK, the actor explained that his approach is a long game, adding that he wants to continue playing Reacher for 15 years and has no interest in needing surgery after every season.

That shift toward longevity has also included Ritchson becoming an outspoken advocate for medically supervised testosterone replacement therapy, particularly for men in their 40s and beyond, though he’s been clear that hormone therapy should always be evaluated by a qualified medical professional rather than pursued independently.

Part of what makes Ritchson’s current approach sustainable is that he no longer allows his body to shrink dramatically between seasons. In April, he showed off his physique during the off-season and noted he remains only a few pounds lighter than his typical filming weight, framing his fitness as a year-round lifestyle rather than a role-specific transformation he has to repeat from scratch each time.

Fan reaction to Ritchson’s continued physical evolution has remained enthusiastic. When the Season 4 trailer dropped, Reddit’s r/reacher community lit up with discussion, with one thread gathering more than 1,300 upvotes within just two days, including jokes that by Season 5, Ritchson might take up the entire screen.

With Season 4 now underway, releasing its first three episodes on August 12 before continuing weekly through a September 16 finale, and Season 5 already confirmed by Prime Video before the current season even premiered, Ritchson’s training philosophy suggests audiences can expect his imposing on-screen presence to remain a defining feature of the franchise for years to come.

For a role built almost entirely around physical intimidation, Ritchson’s shift toward lighter weights and higher volume looks less like scaling back and more like playing the long game.

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