The Exact Total-Body Workout Hudson Williams Is Using to Gain 10 Pounds of Muscle for Season 2 of 'Heated Rivalry'

When celebrities flaunt their carved physiques for upcoming roles, it can feel discouraging to the Average Joe. With access to top trainers, nutritionists, and other resources, it’s no surprise the stars on our screens are able to achieve seemingly impossible shredded looks. But 24-year-old actor Hudson Williams, star of Heated Rivalry, proves hard work matters just as much.

Though Williams had to bulk up for his role as Canadian hockey superstar Shane Hollander, he’s been lifting weights since he was six, as he recently told Men’s Health. To build and maintain his Heated Rivalry physique, he trains five days a week. When he’s traveling, he still hits at least three days. For maximum efficiency, he sticks to 45-minute to hour-long total-body workouts.

With Heated Rivalry being renewed for a second season and filming starting soon, the grind isn't stopping for Williams. Once you start seeing physical progress, it can be addicting, and that's certainly the case for the young breakout star. He's setting new physique goals that will require just as much time and effort in the gym.

"I want to get bigger, juicier, thicker—I want to get big ass shoulders," he said. "I want to put on 10 pounds of muscle."

He's well on his way. Below, find one of William's full-body workout routines and try it out yourself.

Hudson William's Full-Body Workout Routine

How to Do Dumbbell Chest Fly

1. Lie flat on a bench, holding a dumbbell in each hand above your chest with elbows slightly bent.
2. Slowly lower the dumbbells out to your sides until you feel a stretch in your chest.
3. Bring the dumbbells back together over your chest.
4. Perform 3 sets of 8 to 10 reps.

How to Do Lying Dumbbell Curls

1. Lie back on a flat bench with a dumbbell in each hand, arms fully extended.
2. Curl the dumbbells up by bending your elbows, keeping your upper arms still.
3. Lower the dumbbells back down under control.
4. Perform 2 to 3 sets of 8 to 10 reps.

How to Do Bulgarian Split Squats

1. Stand a few feet in front of a bench with one foot resting on the bench behind you.
2. Lower your body by bending your front knee until your thigh is parallel to the floor.
3. Push through your front heel to return to standing.
4. Perform 3 sets of 8 to 10 reps per side.

Related: The 'Perfect' Science-Based Full-Body Workout Routine for Men That Hate Spending Excessive Time at the Gym

How to Do Seated Single-Arm Cable Rows

1. Sit at a cable row station with one hand holding the handle and your back straight.
2. Pull the handle toward your torso, keeping your elbow close to your body.
3. Slowly return to the starting position.
4. Perform 3 sets of 8 to 10 reps per side.

How to Do Overhead Triceps Extensions

1. Hold a dumbbell or cable handle overhead with both hands, elbows close to your head.
2. Lower the weight behind your head by bending your elbows.
3. Extend your arms back to the starting position.
4. Perform 3 sets of 8 to 10 reps.

How to Do Cable Lateral Raises

1. Stand next to a cable machine with the handle in one hand at your side.
2. Raise your arm out to the side until it reaches shoulder height.
3. Lower the handle back down under control.
4. Perform 3 sets of 8 to 10 reps.

How to Do Dragon Flags

1. Lie on a bench or the floor, gripping a stable surface behind your head for support.
2. Lift your legs and hips off the ground, keeping your body straight from shoulders to feet.
3. Lower your body slowly without letting your back arch.
4. Perform 3 sets of 3 to 5 reps.

Related: Best Workout Motivation and Advice: The Most Inspiring Celebrity Mantras of All Time