• Heated Rivalry star Hudson Williams shares a total-body routine that prioritizes glutes and overall muscle.
  • He trains 3–5 times weekly in 45–60 minute sessions and targets both strength and shape.
  • The workout mixes compound moves and isolation exercises to build size and athleticism.

Hudson Williams on training for Heat

Hudson Williams, the 24-year-old actor who plays Shane Hollander on Crave/HBO’s hit show Heated Rivalry, says he trains with a clear aesthetic and performance goal: keep and build his glutes while maintaining a hockey-ready physique. He told Men’s Health he typically fits in five sessions per week, but keeps consistency with a minimum of three when his schedule is tight.

Why he focuses on glutes

Williams says the show’s look pushed him to dial in his posterior chain. He wants a more muscular, athletic shape for the camera and for season two, which is set to film this summer. That means workouts that develop size and strength while staying efficient — each session runs about 45 to 60 minutes.

The total-body routine (as demonstrated)

Below is the routine Williams demonstrated at the Men’s Health Fitness Hub. The plan blends upper-body work with lower-body and core exercises to promote balanced growth and better on-ice power.

Workout

  • Dumbbell Chest Fly — 3 sets of 8–10 reps
  • Lying Dumbbell Curl — 2–3 sets of 8–10 reps
  • Bulgarian Split Squat — 3 sets of 8–10 reps per side
  • Seated Single-Arm Cable Row — 3 sets of 8–10 reps per side
  • Overhead Triceps Extension — 3 sets of 8–10 reps
  • Cable Lateral Raise — 3 sets of 8–10 reps
  • Dragon Flag — 3 sets of 3–5 reps

Williams pairs compound movements (split squats, rows) with targeted lifts (flyes, lateral raises) to create both size and symmetry. He treats glute development as part of the whole program rather than an isolated gimmick — heavy unilateral work like Bulgarian split squats is a consistent focus.

Training tips from Williams

Keep sessions focused and time-efficient. When pressed for time, Williams scales volume but not intensity, aiming to preserve muscle stimulus in shorter sessions. He also leans on protein and consistent eating to support a goal of adding roughly 10 pounds of muscle over time.

For a closer look, watch the full Train Like video: Hudson Williams | Train Like | Men’s Health.

Bottom line

Williams’ plan is straightforward and repeatable: train multiple times per week, prioritize compound moves, include targeted glute work, and stay consistent with nutrition. It’s a practical routine for actors seeking a camera-ready, athletic build.

Image Referance: https://www.menshealth.com/fitness/a69989229/hudson-williams-heated-rivalry-workout/