• Hudson Williams, star of Heated Rivalry, shares a total-body routine that targets the glutes and overall physique.
  • He trains 3–5 times weekly in 45–60 minute sessions, aiming to add about 10 pounds of muscle.
  • The routine mixes compound lower-body moves with upper-body and core work; a video demo is available.
  • Williams credits hockey pros and his co-star Connor Storrie for visual inspiration as he preps for season two.

H2: Quick take — why this routine matters

Hudson Williams, 24, has been training since childhood and now focuses on a total-body plan built to boost his glutes and on-screen presence for the hit hockey drama Heated Rivalry. The actor told Men’s Health he aims to keep his current shape while getting “bigger, juicier, thicker” — a goal that drives a mix of strength and hypertrophy work across five weekly sessions when his schedule allows.

H3: Training frequency and session structure

Williams usually trains five times a week but drops to three when traveling. Sessions run about 45–60 minutes, prioritizing efficient, full-body workouts that hit all major muscle groups. He favors heavier, lower-rep sets for compound moves and slightly higher reps for accessory work to sculpt his shoulders, arms, and glutes.

Embedded video: https://www.menshealth.com/fitness/a69989229/hudson-williams-heated-rivalry-workout/ (Watch: “Hudson Williams | Train Like | Men’s Health”)

H2: The total-body routine (sets and reps)

The workout Williams demonstrates blends strength and stability. Reps and sets below reflect his on-camera routine:

  • 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

H3: How the moves build the glutes and shape

Bulgarian split squats and other single-leg work create a strong glute and ROM stimulus, while compound and accessory lifts build the shoulder-width and upper-body balance Williams wants for the role. He pairs heavier sets with controlled tempo, focusing on contractions during glute-driven movements to emphasize growth and shape.

H2: Goals and on-set inspiration

Williams points to pros like Sidney Crosby and Connor McDavid for hockey-specific approach and credits co-star Connor Storrie as a visual benchmark—calling his physique ‘‘underwear-model’’ caliber. With Heated Rivalry renewed for a second season (expected to film this summer), Williams is aiming to put on roughly 10 pounds of muscle and keep improving his shoulders and overall thickness.

H3: Practical tips for readers

  • Train consistently: aim for 3–5 sessions weekly depending on time.
  • Prioritize progressive overload on lower-body moves.
  • Keep sessions efficient: 45–60 minutes with focused supersets if short on time.
  • Pair gym work with protein-forward nutrition to support muscle gain.

For a full walkthrough, watch the embedded Train Like video from Men’s Health to see Williams perform each movement with form cues and pacing.

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