Here’s the Tallest Bodybuilder of the World, Olivier Richters’ Workout Routine
Olivier Richters’ Workout Routine evolved through years of experimentation. The 7’2″ Dutch Giant, who towers over Reacher star Alan Ritchson on screen, progressed from full-body workouts to his current bro split, focusing on less volume but higher intensity. His training philosophy emphasizes quality over quantity, helping him maintain his impressive 352-pound frame.
The world’s tallest bodybuilder fuels his massive physique with 7,000 daily calories across seven meals. While filming Reacher as the intimidating Paulie, Richters adapted his regimen to balance four-hour stunt training sessions with strategic workouts. He maintained his muscle mass by reducing training volume to 30% during filming, with normal workouts on weekends.
Richters’ Hollywood success in blockbusters like Black Widow and Indiana Jones stems from his calculated nutrition plan and adaptable training approach. With over 300,000 YouTube subscribers following his journey, The Dutch Giant continues showing how proper training and diet can create extraordinary results.
Olivier Richters’ Workout Split
- Monday: Shoulders, Chest, and Triceps
- Wednesday: Legs
- Friday: Back and Arms
Olivier Richters’ Workout Routine
Olivier Richters works closely with his coach to continuously evolve his training approach. The Dutch Giant began with full-body workouts before progressing to upper-lower splits, then a three-day bro split. After discovering he was overtraining, he refined his method to focus on training to failure, which research shows increases muscle hypertrophy and strength.
Shoulders, Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Decline Chest Press | 3 | 17, 7, 6 (Drop Set) |
| Incline DB Press | 3 | 10 – 12 |
| Seated DB Side Lateral Raises | 3 | 10 |
| Triceps Pushdowns | 3 | 10 – 12 |
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 3 | 12 |
| Leg Extensions | 3 | 12 |
| Leg Press | 3 | 12 |
| Leg Curls (Lying) | 3 | 12 |
| Leg Curls (Seated) | 3 | 12 |
| Calf Raises – Seated | 3 | 12 |
| Calf Raises – Standing | 3 | 12 |
Back & Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Lat Pulldowns (Wide Grip) | 3 | 10 – 12 |
| Seated Cable Rowing | 3 | 10 – 12 |
| BB Biceps Curls | 3 | 10 – 12 |
Olivier Richters’ Diet Plan
Olivier Richters consumes 6,000 calories daily to maintain his 352-pound frame. While filming Reacher, he increased to 7,000 calories with 500g of protein, eating seven carefully timed meals every three hours.
Meal 1:
- Oats – 120 Grams
- Eggs – 8
- Pea Protein – 30 Grams
Meal 2 & 3:
- Chicken
- Spinach
- Risotto
- Oats
Meal 4 & 5:
- Spinach
- Oat Shake
- Salmon
Meal 6 & 7:
- Greek Yogurt
About Olivier Richters
Born in the Netherlands with pectus excavatum, Olivier Richters transformed his lanky frame through dedicated bodybuilding, growing from 85kg to an impressive 150kg. Despite his towering height, he bypassed basketball, focusing instead on adding mass to his body through consistent training and nutrition optimization after overcoming early fitness mistakes.
As his physique developed, Richters successfully launched Muscle Meat, his own meat company in the Netherlands. The Dutch Giant has since conquered Hollywood, appearing in blockbusters like Black Widow, The King’s Man, and Indiana Jones, recently starring as the formidable villain in Reacher’s third season.
Wrapping Up
Olivier Richters’ journey from a lanky Dutch youth with chest deformity to a 352-pound titan showcases remarkable dedication. His evolving training methods and 7,000-calorie diet demonstrate the extreme commitment required to maintain his massive physique.
Olivier Richters’ workout routine proves that adaptability is key to continuous growth. By adjusting his bro split, training to failure, and carefully timing his seven daily meals, the Dutch Giant has created a formula that works exceptionally well for his unique body.
