Jamie Roy's Training Regimen for His Physical Transformation in Outlander: Blood of My Blood

Jamie Roy, known for his role as Brian Fraser in Outlander: Blood of My Blood, returned for the second season with a mission: to build a more muscular, functional physique for the character's evolving demands. As his training journey unfolded, Roy sought the expertise of Ultimate Performance coach, Giulio Palau, who had previously assisted him in preparing for season one. Roy's preparation highlights the physical transformation actors often undertake in the industry, revealing the intense commitment and strategy behind on-screen personas.

Initial Goals and Training Philosophy

Initially, Roy's focus was on maintaining muscle while reducing body fat to showcase his abs. This initial phase of his training is common among actors looking to present a strong aesthetic. In the world of film and television, a defined physique isn't just about health; it often translates to a character's credibility and the audience's engagement. His focus proved successful, prompting him to continue training with Palau for season two. The new season promised more physical action, requiring Roy to enhance his muscle mass noticeably to handle extended combat sequences and the rigorous demands of weapon handling.

Structured Phases for Physical Development

To achieve the desired muscle mass while retaining a lean physique, Palau emphasized a structured approach. In fitness and bodybuilding, structured phases can make or break an athlete's success. He initiated the training phase with a calorie deficit, aiming for a body fat percentage between 10% and 12%. “Once we hit that target, we moved to a maintenance phase before briefly increasing caloric intake,” Palau detailed. This back-and-forth between cutting and bulking phases is a classic strategy in bodybuilding, allowing athletes to maximize muscle gains without excessive fat gain.

Roy's disciplined approach was a critical factor in his success, allowing him to achieve "fantastic progress" that would also be visible on camera. “The training revolved around fundamental exercises, ensuring every joint action was targeted each week,” Palau explained. This focus on fundamental movements is significant. They provide a solid foundation for strength training, ensuring that Roy developed not just muscle but functional strength essential for performing complex stunts and action sequences. Depending on the training phase, sessions were organized into upper or lower body workouts or full-body routines, allowing his body sufficient recovery time between intense sessions.

As Roy aimed to significantly increase his muscle mass, intensifying the workouts became critical. Palau designed a regimen focused on high intensity within specific rep ranges while maintaining proper form. This intensity isn't just about lifting heavier weights; it’s about pushing mental and physical limits, which is often where real progress occurs. The psychological aspect of training shouldn't be overlooked—each workout can be as taxing on the mind as it is on the body.

Upper Body Workout Breakdown

Roy's upper body training included supersets or tri-sets featuring:

• Flat Bench Press / Seated Machine Row: 4 sets of 6-8 reps
• Flat Bench Press / Lat Pulldown: 3 sets of 8-12 reps
• Incline Dumbbell Bicep Curl / Cable Triceps Pushdowns / Lateral Raise: 3 sets of 8-12 reps

“While specific rep counts are important, the overarching goal is intensity,” Palau noted. Tracking intensity using reps in reserve (RIR) is a strategic move, aiming for 2-3 RIR in the initial weeks and gradually reducing this to zero or one over several weeks. This method means that as Roy progressed, every session pushed him closer to his physical limits, which is a reliable formula for growth. Though not mandatory, reaching failure played a role in understanding personal limits during the training process, allowing Roy to gauge where he truly stood in terms of strength and endurance.

With increased intensity, maintaining technique became paramount. Palau emphasized, “Technique forms the foundation of our training progression. Standardized execution allows us to accurately track progress.” In the fast-paced environment of filmmaking, injuries can delay production and affect the final product, making technique an even more pressing priority. Roy was proactive, sending videos of his workouts for feedback, which smoothed out the training process, leveraging his prior experience to refine his techniques. This method not only ensured he was on correct form but also added an element of accountability to his training.

The effectiveness of Roy's training regimen was evident; he expressed that the increased strength and muscle made demanding scenes feel noticeably easier, thanks to the meticulous preparation he undertook with Palau. The results of hard work play out not just in physical transformation, but also in the overall performance and confidence actors can bring to their roles.

Anticipation and Audience Reaction

The excitement builds as fans await the premiere of Outlander: Blood of My Blood Season 2 on Friday, September 18, 2026, via Starz. For many viewers, the change in Roy's physique might seem small on the surface. But behind the scenes, the months of grueling training and dedication paint a broader picture of an actor fully committed to embodying his role. The physicality of an on-screen character often transforms not just how they look but how they interact within the narrative, impacting storytelling in subtle yet significant ways.

To keep up with Jamie Roy, follow him on Instagram: click here.

Future Outlook

If you're working in this space, consider the ongoing trend of actors investing significant amounts of time and resources into their physical preparation. This raises questions about the pressures within the industry: are studio expectations shaping not just the careers of actors but also the types of roles available? A growing emphasis on physicality may reduce opportunities for actors who don’t fit conventional ideals. Or will we see a shift towards greater acceptance of varied body types? Time will tell, but as audience preferences shift, the industry's standards may very well need to adapt as well.