One barbell, three movements, and up to 240 reps — train smarter, not harder.
At Rushcutters Health Gym, we believe in effective, sustainable training methods that deliver results without compromising your wellbeing. One approach we’ve seen gain traction — especially among actors preparing for intense physical roles — is high-volume training. Alan Ritchson’s upper body routine, designed for his role in Reacher, is a great example of this philosophy in action.
Why Volume-Based Training Works
In preparation for filming, Ritchson incorporated a giant set made up of barbell curls, overhead tricep extensions, and upright rows. This trio, performed for four consecutive rounds, targets the major upper body muscles with moderate weight and high reps — a structure that aligns well with our personal training Sydney programs for muscle hypertrophy and endurance.
The focus here isn’t on maxing out a single lift, but on maintaining form and time under tension across higher rep ranges. This type of programming supports muscular development while reducing the risk of injury — a key benefit we emphasise during client sessions at Rushcutters.
Long-Term Approach to Building Muscle
Ritchson didn’t always carry the muscular frame he’s known for today. He built over 13kg of muscle in less than a year during his initial transformation, which placed significant stress on his body. To support ongoing physical demands, he adopted strategies to enhance recovery and long-term progress.
At Rushcutters Health Gym, we work with clients who are equally committed to consistent growth. Whether you’re aiming to transform your physique, prepare for a physical challenge, or simply build strength and confidence, our fitness trainer Sydney team ensures your plan is progressive, balanced, and sustainable.
Alan Ritchson-Inspired Upper Body Giant Set
Perform the following exercises back-to-back with minimal rest. Complete 4 rounds in total.
EZ Bar Bicep Curl – 12–20 reps
EZ Bar Overhead Tricep Extension – 12–20 reps
EZ Bar Upright Row – 12–20 reps
How to Perform Each Exercise
EZ Bar Bicep Curl
Stand tall with the EZ bar held at your sides, elbows close to the torso. Curl the bar to shoulder level using controlled movement. Focus on squeezing your biceps at the top before lowering slowly.
EZ Bar Overhead Tricep Extension
Hold the EZ bar overhead, then bend at the elbows to lower the bar behind your head. Keep the upper arms steady and avoid flaring the elbows. Extend the arms fully to complete the rep.
EZ Bar Upright Row
Begin with the bar resting in front of your thighs. Pull it vertically until it reaches collarbone level, keeping elbows higher than your hands. Lower the bar back down under control.
Make It Your Own with Expert Coaching
You don’t need to be a Hollywood actor to benefit from high-volume training. When programmed correctly, this style of training can help boost size, strength, and endurance — ideal for busy professionals or anyone seeking a solid foundation of fitness.
Our team of experienced personal trainers in Potts Point specialises in adapting advanced training methods to suit individual goals. With tailored programs, expert guidance, and genuine accountability, we help you build more than just muscle — we help you build habits that last.
Whether you’re just starting your journey or ready to take your training up a notch, Rushcutters Health Gym is your destination for proven, high-performance personal training in Sydney.
