Jamie Roy's Transformation: Training for His Role in Outlander

Jamie Roy gained recognition portraying the muscular Brian Fraser in Outlander: Blood of my Blood. As he prepared for Season 2, the actor set his sights on adding significant muscle mass to embody the character's evolution as a more imposing clan warrior. With a demanding schedule ahead, where intense physical sequences are a staple, Roy needed to ensure the additional muscle would also be functional. He enlisted the help of Ultimate Performance coach, Giulio Palau, to achieve these ambitious fitness goals.

A Strategic Approach to Muscle Gain

While prepping for Season 1, Roy initially focused on maintaining his physique, which involved cutting calories to showcase defined abs. Such a strategy is common among actors aiming for a specific screen presence. The remarkable results prompted him to continue training with Palau, but this time with the objective of building mass for intense action scenes. “Roy is disciplined and consistent,” Palau noted, contributing to what he termed “fantastic progress.”

The first phase of Roy's training involved a calorie deficit designed to promote fat loss until he reached a body fat percentage between 10 and 12%. This not only sets a solid foundation for muscle gain but also creates a striking visual appeal often sought after in action-oriented roles. After achieving that benchmark, the focus shifted to maintenance before transitioning into a more intensive muscle-building phase that Roy desperately needed to tackle the character's demanding physicality.

Building the Foundation with Discipline

Roy's training style was grounded in fundamental movements, emphasizing the importance of stability and strength. “We structured the training days around upper or lower body or total body, adapting based on the phase he was in,” Palau explained. This allows for a systematic approach to muscle growth, ensuring that each muscle group is given adequate time to recover and develop, crucial for sustaining performance in grueling action scenes.

What’s clear is this isn’t just about lifting weights; it’s a finely-tuned process involving nutrition, recovery, and adaptability. Maintaining focus on primary lifts allows for maximum overload, driving the muscle growth necessary for portraying an imposing warrior. Through disciplined training cycles, Roy is preparing his body for the physical challenges he’s likely to face while filming. Such a methodical approach mirrors common practices in the fitness world but aligns closely with the requirements of action-oriented roles.

High-Intensity Upper Body Workouts

In his quest for hypertrophy, Roy engaged in a demanding upper body workout regimen characterized by supersets and tri-sets:

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

During the early weeks of this intensive training, the focus was on maintaining a reps in reserve (RIR) of 2-3, which would gradually shift to a target of 0-1 RIR across 4-8 weeks. This incremental intensity ramp-up is key; while training to failure isn't essential for muscle building, understanding where that threshold lies can play a significant role in developing strength and muscle size effectively.

Palau emphasized that maintaining proper form was paramount, reinforcing that technique is the bedrock for effective training. “I had Jamie send me videos from each session for analysis and feedback, which helped us refine his technique over time," he added. This level of technical scrutiny is often overlooked, yet it directly correlates with performance gains and injury prevention. Roy's pre-existing experience in training provided a solid foundation, facilitating clearer communication regarding exercise execution. By honing in on technique, they're not just building size but ensuring Roy can perform at a high level during filming. (And this is the part most people overlook.)

The Impact on Performance and Character Portrayal

Roy expressed that the physical enhancements he made not only benefited his character's portrayal but also eased the demands of filming, especially during challenging action sequences on set. This reflects a notable trend in the industry where physical preparation directly influences an actor's performance; better fitness equates to more authentic portrayals. His dedicated preparation alongside Palau undoubtedly contributed to his ability to tackle the physically taxing roles in which he finds himself.

Moreover, portraying a character like Brian Fraser—who demands agility, strength, and resilience—requires more than just superficial changes. Roy’s transformation goes hand in hand with a mental shift, aligning his physicality with the psychological demands of the character. Adopting this disciplined training regime likely enhances his confidence and on-screen presence, allowing him to truly inhabit the role.

What's on the Horizon for Outlander and Jamie Roy

The new season of Outlander: Blood of My Blood is set to premiere on Friday, September 18, 2026, on Starz. As anticipation builds around the series, so does the pressure on its cast to deliver performances that resonate with viewers. The shift in Roy's physicality is emblematic of broader trends in performance, where authenticity lies in the embodiment of characters through physical training and mental preparation.

For updates on Jamie Roy, click here.

Future Outlook: Implications for Actors in Action Roles

If you're working in this space, the physical transformation of actors like Jamie Roy suggests a shift in how preparation is viewed in Hollywood. The industry may very well begin to place heavier emphasis on physical fitness and function—actors are not only expected to look the part but to perform physically as well. This may lead to more actors engaging in similar strategies, seeking expert coaching to meet increasingly high performance expectations.

What this means for the future is a potential rise in the popularity of athletes turned actors or actors keen on maintaining peak fitness levels year-round. As movies and shows become more demanding in their action sequences, studios might invest heavily in pre-production training for their casts to avoid injuries and ensure that on-screen representations feel genuine. Given the increasing competition within the industry, those who don’t meet these demands may find themselves at a disadvantage—forging new paths for performance through fitness is where the industry seems to be heading.