For years, actor and model Parker Young has maintained a reputation for keeping in exceptional physical condition, frequently appearing in scenes that demand a lean and athletic physique. However, when a new professional opportunity presented itself in the form of a vampire role in the CBS comedy series Eternally Yours, Young found himself facing a distinct physical requirement. Rather than simply maintaining his customary frame, the actor made a conscious decision to pack on additional mass to effectively embody the character of Jesse, a 30-something-year-old man who is suddenly transformed into a creature of the night.
Sitting down for an interview with Muscle & Fitness, Young opened up about the intensive process behind his physical transformation, his lifelong passion for weight training, his deep appreciation for the great outdoors, and how his competitive nature continues to drive his fitness journey. As an ectomorph—commonly referred to in the fitness community as a "hard gainer"—Young has spent much of his career modeling for prominent brands like Tommy Hilfiger and showcasing his chiseled physique in television projects such as Suburgatory. Transitioning into the role of Jesse required him to rethink his long-standing approach to nutrition and exercise.
"This character is a little bit older than the younger, high school guys I’ve been playing," Young explained during the interview. "He’s a personal trainer by trade, so I felt I wanted to put on a little bit of size, just to look more like the trainers that I see out in the real world."
To achieve this more mature and robust appearance, Young began ramping up his training intensity approximately one month before filming for the pilot episode commenced. Following the successful shoot of the pilot, he maintained a consistent regimen for an additional five months while waiting for production on subsequent episodes to begin. This timeline presented a unique logistical challenge. As an in-demand actor, Young did not have the luxury of undergoing a traditional, prolonged bulking phase. Because he always had to remain prepared for short-notice, shirtless scenes that could arise at any point during production, he had to carefully balance muscle growth with keeping his body fat percentage low.
The solution came down to a significant dietary adjustment. Young shifted his focus heavily toward increasing his protein intake, targeting a substantial range of between 1,500 and 2,000 grams of protein per day. For the actor, this dietary pivot was nothing short of a revelation. Previously, Young had managed his weight and kept his appetite controlled by primarily grazing on fresh fruits and vegetables. Reflecting on his past habits, he admitted that he simply was not consuming enough protein to support serious muscle growth. Furthermore, like many actors striving to stay lean under the harsh lights of the camera, he had fallen into the common trap of demonizing carbohydrates. To successfully fuel his intensified workouts and support his physical development, Young had to change his mindset and allow carbohydrates to reclaim a vital place in his daily nutrition.
How Did Parker Young Pack On Muscle for CBS’s Eternally Yours?
While the specialized training and dietary overhaul required dedication, the foundational elements of Young’s athletic discipline were established long before he ever set foot on a Hollywood set. His love for lifting weights dates back to his high school days in Tucson, Arizona, where he played as a running back for the Catalina Foothills High School football team. As a sophomore on the varsity squad, Young found himself surrounded by older, larger, and physically more mature athletes. Driven by a fierce desire to keep up and compete with his teammates, he quickly developed a habit of heavy lifting.
Recalling those formative years, the former team captain noted that he and his peers were essentially engaging in ego lifting from a very early age. Surrounded by athletes who were significantly stronger, Young routinely pushed heavy weights that, by his own admission, he had no business handling, purely out of a desire to avoid appearing as the weaker athlete on the team.
While that youthful approach of lifting heavy without proper regard for form served as an early introduction to resistance training, Young recognized that building mature, sustainable muscle at the age of 39 would require a much wiser, more refined strategy. Over the years, as he transitioned into his acting career and relocated to Los Angeles, he began placing a much greater emphasis on proper lifting technique and biomechanics. However, leaving behind the structured team environment of high school sports also meant losing the built-in camaraderie and external motivation that had previously pushed him to test his physical limits.
Finding that source of motivation in his adult life proved crucial, particularly as he balanced a demanding career with his responsibilities as a proud father of three daughters. After settling in Coronado, California, Young discovered a unique community that would forever change his approach to fitness. The coastal city is famously known as the home of the grueling Basic Underwater Demolition/SEAL training program, and Young quickly integrated himself into a local circle of elite servicemen.
Sharing insights into his current peer group, the star noted that anyone looking to get into peak physical condition would be wise to befriend Navy SEALs. Because Coronado serves as the epicenter for BUD/S training, Young surrounded himself with individuals he considers the ultimate physical specimens—not merely for how they look on camera, but for their real-world capabilities. Today, his fitness routine benefits immensely from this circle: he lifts with one Navy SEAL friend, runs with another, and trains in rock climbing and jiu-jitsu with others. This network of high-performing friends provides the constant drive and accountability he needs to maintain his physique amidst a busy schedule.
Parker Young’s Upper/Lower Workout Split for Busy Lifters
Managing a hectic filming schedule alongside a bustling family life requires a streamlined and efficient approach to exercise. Rather than getting bogged down by overly complex routines that target isolated muscle groups on specific days—a strategy that can easily fall apart if an unexpected shooting schedule forces a missed session—Young keeps his routine structured around fundamental upper and lower body movements. By organizing his training into broad upper and lower body days, he ensures that if a single workout has to be postponed, he does not find himself in a position where a particular muscle group goes neglected for days on end.
Young supplements each of these sessions with targeted core work, completing a continuous three-day rotation before repeating the cycle. This flexible yet structured frequency allows him to hit the same primary muscle groups multiple times per week whenever his production schedule permits, ensuring continuous progress without the risk of extended training gaps.
When examining the specific exercises that comprise his routine, Young focuses on compound movements that deliver maximum efficiency. For chest development, his staples include the standard bench press and the incline dumbbell chest press. When targeting his back, he relies heavily on bodyweight pull-ups. According to the actor, a critical component of successfully building muscle has been pushing sets close to failure while maintaining strict attention to form. He emphasizes the importance of feeling the muscles contract completely and ensuring he achieves a strong squeeze with every repetition.
For lower body days, Young has found that the Zercher squat serves as a particularly effective and versatile movement. Although it is primarily recognized as a leg exercise, he notes that the lift heavily engages the arms, core, and back simultaneously, making it an intensely taxing full-body movement. To round out his leg training, he incorporates heavy dumbbell Romanian deadlifts and Bulgarian split squats. For his shoulders and arms, the star is a vocal proponent of the landmine press, which allows for safe yet heavy pressing motions.
Despite his dedication to intense resistance training inside the gym, Young emphasizes that nothing quite matches the mental clarity and rejuvenation provided by the great outdoors. While currently shooting a project in Montreal, the actor made a point of bringing his family along to experience the natural surroundings. Embracing the local environment, he has spent time enjoying a lakeside cabin equipped with an outdoor sauna and Jacuzzi right by the water, noting that there is truly nothing quite like the relaxation of a hot sauna. Conversely, Young is also a dedicated advocate for cold-water therapy, explaining that once an individual learns to properly acclimate to cold water and consciously breathe through the initial shock, accumulated anxieties quickly slip away.
Parker Young stars as Jesse in Eternally Yours, which is available to stream on CBS and Paramount+.
