As an enthusiastic fitness follower, the promise of a quick, effective workout from someone with the formidable physique of Alan Ritchson, star of Reacher, is always intriguing. Ritchson recently shared a specific three-move upper-body workout focusing on “low(ish) weight plus higher volume” to achieve both “hypertrophy and longevity,” all while keeping sessions efficient – typically around 30 minutes. Intrigued by the combination of muscle growth and sustained health, I put his routine to the test to see if it lived up to its reputation.
Understanding the Ritchson Philosophy: Hypertrophy Meets Longevity
Alan Ritchson’s approach to training, especially after initially “ravaging” his body to pack on 30 pounds for Reacher Season 1, has shifted. He now prioritizes a high-volume, lower-to-moderate weight strategy. This method is designed to maximize time under tension, a key driver for muscle growth (hypertrophy), while simultaneously reducing the joint stress and injury risk often associated with heavy lifting.
Hypertrophy, or the increase in muscle tissue size, is crucial not just for aesthetics but for overall health and combating age-related muscle loss (sarcopenia). As we age, muscle size can diminish by about 1% per year after 40, with strength decreasing even faster. Therefore, maintaining muscle mass through hypertrophy training contributes significantly to functional strength, balance, and the ability to perform daily activities, directly impacting longevity and quality of life. Ritchson’s focus on this balance makes his routine particularly appealing for those seeking sustainable fitness.
The Three Powerhouse Moves
The core of Ritchson’s recently highlighted upper-body workout is a “giant set” performed with just an EZ bar. A giant set involves performing three or more exercises consecutively with no rest in between. Ritchson completes four rounds of the following:
- EZ Bar Biceps Curl (15-20 reps): This classic move targets the biceps, focusing on a controlled curl to maximize muscle engagement.
- EZ Bar Standing Overhead Triceps Extension (15-20 reps): Immediately after the curls, this exercise shifts focus to the opposing muscle group, the triceps, by extending the bar overhead. This antagonistic pairing allows for a streamlined workout.
- EZ Bar Upright Row (10-20 reps): Completing the giant set, the upright row engages the shoulders and upper traps, rounding out the upper body focus.
Ritchson suggests aiming for a higher rep range (15-25 reps), emphasizing that “hypertrophy begins between 15 and 25 reps” and he aims for failure around 25. He completes four total rounds of this sequence, typically taking a 60-120 second rest between each full giant set.
My Experience: A 30-Minute Upper Body Burn
Stepping into the gym, EZ bar in hand, I selected a lighter weight than I might typically use for isolated bicep curls or triceps extensions, anticipating the continuous nature of the giant set and the high rep count.
The first round felt surprisingly manageable, a warm-up. But by the second round, the “burn” began to set in, particularly during the triceps extensions and upright rows. The lack of rest between exercises within the giant set truly amplified the metabolic stress, which is one of the key drivers of hypertrophy. My arms felt suitably “fried” by the end of the second exercise, a clear sign of adequate mechanical tension for muscle growth.
By the third and fourth rounds, maintaining strict form became a conscious effort, a testament to the effectiveness of the high volume, even with lower weight. The transition between movements was seamless, and the workout flowed efficiently. I could feel my arms and shoulders pumped, demonstrating the immediate “pump” effect often sought in hypertrophy training. True to Ritchson’s claim, the entire upper body portion, including the short rests between giant sets, fit comfortably within a 20-30 minute window. After the upper body work, I added some quick leg and core exercises to round out the session, mimicking Ritchson’s typical full-body approach on intense days.
The Verdict: Efficient, Effective, and Sustainable?
Alan Ritchson’s three-move EZ bar workout is undeniably efficient. It delivers a significant upper-body pump and muscle stimulus in a short amount of time, making it ideal for busy schedules or as a quick add-on to other training. The emphasis on lower weight and higher reps is indeed gentler on the joints, aligning perfectly with the concept of training for “longevity” and reducing injury risk, which is especially important for someone like Ritchson who has to maintain a demanding physique.
For those seeking to build muscle mass without constantly lifting maximal weights, this high-volume approach provides the necessary mechanical tension and metabolic stress for hypertrophy. It also challenges muscular endurance. While it won’t replace a comprehensive strength program that incorporates heavier compound lifts for overall strength development, it serves as an excellent tool for targeted muscle growth, particularly for the arms and shoulders.
This workout serves as a powerful reminder that effective muscle building doesn’t always require hours in the gym or intimidatingly heavy loads. By focusing on volume, consistency, and intelligent exercise selection, Ritchson’s routine offers a practical and sustainable path to both a more muscular physique and long-term joint health. It’s a method I’ll certainly be incorporating into my own training.
