Here's how Alan Ritchson prepares to become 'mountain of a man' Reacher

Reacher star Alan Ritchson has opened up about how he achieves his physique for the role of Jack Reacher. The actor has portrayed the character across four seasons of the show, wowing audiences with his ripped bod and daredevil action sequences.

If you've ever been wondering how you yourself can look like Jack, the man behind the abs and arms has shared his top tips.

"There are seasons where I feel that what my body needs right now is high-volume, cardiovascular-based plyometrics, push-ups, pull-ups, dips, and sit-ups," Ritchson said on the Thomas DeLauer podcast.

Related: Best streaming services UK 2026 – including Disney Plus, Netflix, iPlayer and Apple TV

"It's something that I've relied on for so long. And I get a lot of strength out of that, and a lot of definition.

"If I'm doing 100 pull-ups a day, 100 dips a day, 250 push-ups and sit-ups, you get huge pumps, and eventually those pumps become your reality."

He added: "Strength is not the goal for me; it's more aesthetics. People ask me all the time, 'How much do you bench?' And that's not my goal. I'm not a powerlifter. The powerlifters that I know have all had knee and joint replacements, and that's not my goal. It's about volume to me."

Ritchson most recently reprised his "mountain of a man" role in Neagley, a spin-off show focusing on Maria Sten's character Frances Neagley.

In season one, the private investigator and former military protégé of Jack Reacher learns that a beloved friend from her past has been killed in a suspicious accident, and begins investigating.

Related: Reacher season 5, confirmed! Here's everything we know about the hit Alan Ritchson show's return

In Digital Spy's own review, David Opie said of the show: "The result is a more emotional, personal outing than the typical case-of-the-month arcs that Reacher fans are used to.

"That's not to say Neagley skimps on the danger. There are stunts galore, as you'd expect, although they're rarely as impressive as the ones delivered in the main show."

The series holds a 94% score on Rotten Tomatoes, with Empire saying in their review: "What Neagley lacks in pure brawn, it makes up for with intimate character work and Maria Sten’s note-perfect performance. It doesn’t quite soar, but this spin-off has legs."

JoBlo thought: "If Prime Video plays its cards right, Reacher and Neagley can keep having their own corners of the universe and build towards crossover events that bring Alan Ritchson and Maria Sten back together for years to come."

The Hollywood Reporter said: "Storytelling missteps aside, Neagley promises pulpy, action pleasures and, by the end, achieves though never exceeds those expectations."

But Why Tho? added: "Neagley season 1 is an absolute success. The first season proves Frances Neagley can carry a show on her own and is more than just Reacher’s protégé and friend."

Reacher seasons one to four and Neagley season one are available to stream on Prime Video.

Visit our Streaming Guide now to see at a glance where you can view ALL your favourite shows and movies.

The new edition of Legends, a 100-page celebration of Dolly Parton's life, is here. Buy Dolly in newsagents or online.

Freelance Reporter, Digital Spy Rebecca is a freelance journalist who specializes in TV and film. After beginning her career as a digital entertainment journalist for the Express & Star and Shropshire Star, she embarked on a freelance career in 2021 contributing to the likes of Metro UK, The Sun, WhatCulture, Screen Rant, FilmHounds Magazine and more. Her particular field of interest is horror cinema and she has written for genre publications such as Ghouls Magazine and Moving Pictures Film Club. LinkedIn