Max Thieriot, the chiseled star of Fire Country and SEAL Team, has transformed his physique into a powerhouse befitting his role as firefighter Bode Donovan. His journey from a lean 21-year-old to a muscular 36-year-old is a testament to consistency and smart training. Inspired by a Men’s Health cover featuring Ryan Phillippe, Thieriot’s workout routine is designed to pack on muscle and boost strength. Ready to uncover the fitness secrets behind his rugged on-screen presence? Let’s dive into his training plan and how it fuels his performance.
The Spark That Ignited Thieriot’s Fitness Journey
Over a decade ago, a shirtless Ryan Phillippe on the cover of Men’s Health caught Thieriot’s eye. At 21, he decided he could achieve that level of fitness—and he did. What started as a spark of inspiration grew into a lifelong commitment to training. Thieriot credits consistency for his progress, noting that seeing his body change kept him hooked. Now, at 36, he’s a muscular force, perfectly suited for the physically demanding roles in Fire Country, where he battles wildfires, and SEAL Team, portraying a Navy SEAL.
His goal for Fire Country was clear: build a broader, more imposing frame to embody Bode, a former convict turned firefighter. Focusing on his traps and shoulders, Thieriot crafted a physique that looks “weird and scary” on camera, enhancing his character’s intensity.
Weightlifting, a cornerstone of Max Thieriot’s muscle-building routine. Image by Pexels
Inside Thieriot’s Fire Country Workout Routine
Thieriot’s training is a blend of strength, functional fitness, and strategic muscle targeting. He hits the gym five days a week, focusing on specific muscle groups each day to maximize growth. Here’s a glimpse into a typical day from his routine, as shared with Men’s Health:
- Incline Bench Press: Thieriot prefers incline benching over flat to emphasize upper chest and shoulders, enhancing his broad look.
- Lat Pulldowns: A favorite for building a wide back, he varies grips to hit different angles of his lats.
- Superset Splits: He combines heavy compound lifts with lighter accessory work to boost endurance and size.
- Arm Finishers: Every session ends with bicep and tricep work to sculpt his arms, crucial for his on-screen presence.
Beyond the gym, Thieriot incorporates functional training, drawing from his active childhood spent hunting, fishing, and wrestling. This approach ensures his strength translates to real-world demands, like carrying heavy gear on set.
Nutrition and Recovery: The Unsung Heroes
Thieriot’s physique isn’t built on workouts alone. His diet is high in protein, with lean sources like chicken, eggs, and salmon, paired with complex carbs such as oats and yams. He avoids processed sugars and dairy, opting for nutrient-dense foods like avocados and white rice. Protein shakes and post-workout chocolate milk with egg whites are quirky staples in his plan, helping him maintain 10% body fat at 185-195 pounds.
Rest is equally critical. Thieriot takes weekends off to recover, ensuring his body can handle the grueling demands of filming. His outdoor hobbies, like hunting, also provide mental resets, keeping him balanced.
A Blueprint for Strength and Resilience
Max Thieriot’s Fire Country workout is more than a path to a Hollywood physique—it’s a lesson in dedication and adaptability. From his early inspiration to his current status as a fitness role model, Thieriot proves that consistency and smart choices can transform anyone. Whether you’re aiming to bulk up or boost endurance, his routine offers actionable insights. Ready to channel your inner Bode Donovan? Hit the gym, fuel up wisely, and stay committed. Catch Thieriot in action on CBS or Paramount+ and see his hard work ignite the screen. What’s your next fitness goal?
