Alan Ritchson is everywhere right now. The Reacher star just dropped a new Netflix movie called War Machine, and fans can’t stop talking about his incredible physique.
Standing 6’3″ with the body of an over‑pumped GI Joe, Ritchson brings serious physical presence to every role. But building that body takes serious work.
Here’s everything you need to know about his new film and how he trains to stay in peak condition.
What Is War Machine About?
Ritchson stars as a soldier known as 81, who joins an elite ranger selection course after his brother is killed in Afghanistan.
But something darker waits in the wilderness. His team realizes they’re being hunted by more than just the military.
Think Predator meets Edge of Tomorrow. It’s soldiers versus aliens, though the extraterrestrials here feel more like military machines from another country.
The cast includes Jai Courtney, Stephan James, and Dennis Quaid in a small role.
The Verdict on War Machine
Shot in Australia but set in Colorado, the film avoids Netflix’s usual murky look. It’s slick, clear, and moves fast.
The action works. Director Patrick Hughes keeps things entertaining even if some scenes feel familiar.
Is it groundbreaking? No. But it’s an easy Friday night watch when you want action without thinking too hard.
Ritchson brings his Reacher‑era physicality, even if the haunted soldier role offers little room for emotional depth.
How Alan Ritchson Builds His Physique
The real star of any Ritchson project is his training. Here’s how he does it.
Functional Strength First
Ritchson doesn’t just train for looks. He focuses on functional strength that translates to real-world power.
Compound movements and bodyweight exercises build practical strength, not just gym muscles.
Weighted Calisthenics Are Key
Pull-ups, dips, and push-ups with added weight form the foundation of his routine.
This approach combines body control with progressive resistance for serious results.
The Weighted Vest Advantage
A weighted vest takes every exercise to another level. It increases intensity without requiring heavy gym equipment.
Think of it as turning gravity into your training partner.
Training Schedule
Ritchson trains four to five days weekly, targeting different movement patterns to build a balanced, powerful body ready for action scenes.
The Diet That Fuels Him
You can’t build a body like that without proper fuel.
Ritchson eats over 4,500 calories daily to maintain his size. Lean protein, complex carbs, and healthy fats make up every meal.
Real food drives the transformation. Eggs, chicken, steak, quinoa, sweet potatoes, and vegetables form the foundation.
Recovery Matters
Muscles grow during rest, not workouts. Ritchson prioritizes seven to nine hours of sleep and active recovery days.
How Long It Takes
Results take time and consistency. Visible changes come in months, but maintaining a screen‑ready physique requires year‑round dedication.
For most people, expect:
- Visible changes: 3 months
- Major strength gains: 6 months
- Significant transformation: 12 months
Ready to Train Like Ritchson?
You don’t need a Hollywood gym to start. Focus on compound movements, eat enough calories, and stay consistent.
Small habits lead to massive transformations over time.
War Machine is streaming now on Netflix. Watch it for the action, stay for the inspiration to level up your own fitness journey.
