Alan Ritchson, star of the hit series Reacher, regularly fields questions about his workout routine. As the muscle-bound former military man who rarely wears a shirt, his physique is a talking point. Recently, the 42-year-old actor began sharing examples of his time-efficient home gym sessions, and I decided to put one to the test.
The workout consists of three exercises performed in sequence for four rounds without rest: biceps curls, triceps extensions, and upright rows. Ritchson uses a low-ish weight with higher volume to promote hypertrophy and longevity. He finishes with leg-focused exercises and core work, often including the leg press.
As a fitness writer with 13 years of strength training experience, I was intrigued. The session targets mirror muscles without overly taxing the nervous system. I loaded a lighter weight than Ritchson and followed his instructions. The biceps curls and triceps extensions worked as an antagonistic pair, allowing one muscle to recover while the other worked. By the end, my arms were fried, indicating sufficient mechanical tension for muscle growth.
The upright row effectively targeted my anterior delts, but it's not a favourite exercise due to its unnatural feel and potential for shoulder impingement. Ritchson notes, 'This works for me,' highlighting that individual preferences matter. If it doesn't suit you, swap it for a front raise.
Would I do this workout regularly? No, because my goals are broader – I train for versatility across running, CrossFit, gymnastics, and climbing. But for building arm size in 30 minutes, it's effective.
