The sweeping, time-bending saga of Outlander has captivated audiences for over a decade, weaving a tapestry of Jacobite history, romance, and the enduring nature of love. As the franchise evolves with its prequel series, Outlander: Blood of My Blood, the spotlight has shifted to a new generation of talent. At the center of this narrative expansion is Scottish actor Jamie Roy, who has stepped into the pivotal role of Brian Fraser—the father of the iconic Jamie Fraser.
For the 6’1” actor, landing this role was more than just a career breakthrough; it was a testament to the unpredictable nature of the entertainment industry. Roy’s journey, marked by physical reinvention and relentless discipline, offers a fascinating look at how modern actors use their physiology to tell the stories of characters across the span of their lives.
The Serendipity of Success: A Journey of Persistence
Before he was commanding the screen as the patriarch of the Fraser clan, Jamie Roy was a familiar face in the audition circuit, having previously vied for a minor role in the original Outlander series. While that initial attempt did not yield the desired result, the production team remembered his presence. When the casting directors for Blood of My Blood began their search, they noticed an uncanny, almost striking resemblance between Roy and Sam Heughan, the actor who defined the role of Jamie Fraser for eight seasons and 101 episodes.
"It just turned out that all the stars had aligned for me," Roy reflects during an interview with Muscle & Fitness. This sense of gratitude permeates his discussion of the show, which he describes as a multifaceted spectacle. "There is something for everybody in there. Between Outlander and Blood of My Blood, there’s love, romance, war, sex, passion, and betrayal. We’re incredibly lucky to be part of this legacy."
For Roy, the casting was a homecoming of sorts. Born in Greenock, Scotland, the actor feels a deep-seated connection to the 18th-century setting that has become the hallmark of the franchise. Yet, he understood that to do justice to the father of a fan-favorite character, he needed to do more than look the part; he had to embody the physical progression of a man growing into his own power.
Chronology of a Transformation: From Lean Youth to Mature Warrior
When Roy was cast just five days before his 30th birthday, he was determined to treat his body as a blank canvas. His approach to the first season was intentional: he wanted to portray Brian Fraser as a young, agile, and lean man in his 20s. This required a strict caloric deficit, which served him well during the grueling filming schedule.
"I’d always loved the idea of having a project to get really, really lean," Roy notes. His dedication was visible on screen, particularly during the series’ more intense sequences, including a harrowing flogging scene and intimate moments with his love interest, Ellen MacKenzie, portrayed by Harriet Slater.
However, as the production transitioned toward the highly anticipated second season, Roy felt the need for a shift. He realized that the narrative arc of Brian Fraser demanded a more substantial physical presence. As Brian matures, so too should his physique. "I wanted the look for the first season to be quite lean because he’s a young boy, essentially, in his 20s," Roy explains. "But as the seasons go on, I want to fill Brian out a little bit more, because we know what he looks like as a man, and he’s larger."
This shift in strategy required a fundamental change in his training methodology, moving away from simple leanness toward high-volume hypertrophy.
Adversity and Adaptation: The Road to Gains
The path to physical evolution is rarely linear. During his training, Roy encountered significant setbacks, including a broken wrist and a fractured thumb. For many, such injuries would have derailed a transformation program entirely. For Roy, they became an opportunity for tactical adjustment.
Rather than abandoning his goals, he pivoted. "The leg press became my favorite friend during that time," he says, laughing. He utilized the period of injury to double down on lower-body development and core stability, ensuring that he maintained momentum while his upper body recovered. This period of adversity was managed with the help of his Ultimate Performance coach, Giulio Palau.
"Giulio was fantastic," says Roy. "He would make my workouts for me, training blocks essentially, and he would always explain what the goal of the training block was." This educational aspect of their partnership proved vital, as it allowed Roy to understand the ‘why’ behind every set and rep.
The Science of the Build: High-Volume Hypertrophy
To achieve the "larger" look required for season two, Roy and Coach Palau implemented a rigorous training schedule. Depending on the intensity of the filming schedule, Roy trained three to four times per week, alternating between upper and lower body sessions.
The Training Philosophy:
- Performance-Driven: The focus was not just on aesthetics, but on functional strength.
- Super-Set Integration: To maximize time efficiency and metabolic stress, exercises were frequently paired as supersets.
- Rep Schemes: Roy followed a high-volume, low-rep model for his heavy lifts (3–6 reps) to build density, shifting to an 8–12 rep range with "reps in reserve" (RIR) to drive hypertrophy without inducing burnout.
Sample Superset Routines:
- The Power Foundation: Six sets of weighted pull-ups (3–6 reps) supersetted with dumbbell incline presses (3–6 reps).
- The Strength Builder: Single-arm dumbbell rows supersetted with barbell bench presses (5–6 sets of 6–8 reps).
This technical approach was augmented by a strict focus on form. "Coach Palau really emphasized the importance of good technique—full range of motion and holding the stretch," Roy explains. "I found that incredibly beneficial for growth."
Nutrition and Accountability: The 80/20 Balance
Maintaining a physique for film requires a fine-tuned approach to nutrition. Roy’s strategy involved a fluctuating caloric intake, starting with a 3,000-calorie surplus to facilitate muscle growth, then tapering down into the 2,000s as the production deadline approached to ensure he remained "camera-ready" and lean.
To maintain his sanity as a self-described "food lover," Roy adhered to the 80/20 rule. This flexibility allowed him to incorporate occasional "cheat" meals without compromising his long-term results. Accountability was maintained through a weekly photo check-in system with his coach. "You can see the difference, so I think it’s important to do this," he says, emphasizing the psychological benefit of tracking progress.
Implications for Season Two: Functionality Meets Fiction
The transition to a more muscular physique has had direct, practical implications for the filming of season two. Brian Fraser is no longer just a romantic lead; he is a man of action, required to engage in complex, close-quarters combat.
"The added muscle is providing a functional advantage," Roy notes. Wielding a sword and performing sustained, physically demanding fight choreography requires a level of endurance and explosive power that his previous, leaner frame might have struggled to support. The training provided by Palau ensured that Roy was not only "big" for the screen but also capable of handling the physical rigors of a period drama set in the chaotic, violent world of the 18th-century Highlands.
Conclusion: A Legacy in the Making
As Outlander: Blood of My Blood approaches its season two premiere on September 18, 2026, the anticipation among fans is palpable. Jamie Roy’s journey—from an unsuccessful audition for the original series to becoming the face of the prequel—is a compelling narrative of resilience and professional dedication.
By aligning his physical transformation with the narrative arc of Brian Fraser, Roy has demonstrated a level of commitment that elevates the craft of acting. As he looks toward the future, he remains hopeful that the story of the Frasers will continue to expand. "We’re lucky enough to have two seasons, hopefully three," he says. "We’re still waiting for the green light on that!"
With his newfound strength and a deep-seated connection to the Scottish heritage of his character, Jamie Roy is well-positioned to ensure that the Outlander saga continues to thrive, providing audiences with the blend of romance, history, and raw intensity that has made it a global phenomenon.
Season two of Outlander: Blood of My Blood premieres on Friday, September 18, 2026, on Starz.
