How Belmont Cameli Built a Hockey-Ready Upper Body: The Actor’s Routine and a Practical Guide to Gaining Functional Mass

Table of Contents

1. Key Highlights
2. Introduction
3. Why size and strength matter for hockey players (and actors playing them)
4. Breaking down Belmont Cameli’s upper-body routine—and why each move matters
5. Turning on-set gym time into productive training: scheduling, recovery, and real-life constraints
6. Designing an eight-week mass-focused program inspired by Cameli
7. Nutrition and recovery strategies to support mass gain that still preserves skating performance
8. Injury prevention and movement quality: protecting the shoulders and neck
9. Common mistakes and how to avoid them
10. Variations and progressions when equipment or goals differ
11. How actors, professional athletes, and recreational players can apply these lessons
12. FAQ

Key Highlights

• Belmont Cameli bulked up for his role as a collegiate hockey captain by prioritizing mass and functional upper-body strength, training with a mix of bodyweight and cable exercises to protect against contact and support skating.
• The routine emphasizes progressive overload, targeted hypertrophy for chest, back, and arms, and integration with on-ice skill work; successful mass gain also requires structured nutrition, recovery, and lower-body power training.

Introduction

Belmont Cameli didn’t just learn lines for his new role as Garrett Graham on Amazon Prime’s Off Campus; he had to learn how to move like a hockey player. That meant acquiring the physical presence of someone who routinely collides with opponents and the boards. Rather than chasing single-digit body-fat aesthetics, Cameli focused on putting on muscle mass—functional weight that helps absorb impact, stabilize shoulders and hips, and translate into forceful skating.

His upper-body routine, built around pullups and cable movements, is compact and purpose-driven. It’s a model many athletes and recreational lifters can use when the goal is to gain protective mass without sacrificing mobility or on-ice performance. This article unpacks the exercises Cameli uses, explains why size matters in contact sports, and delivers an evidence-informed, practical eight-week program—plus nutrition and recovery strategies—to build mass that works on and off the ice.

Why size and strength matter for hockey players (and actors playing them)

Contact hockey demands more than speed and balance. Players must accelerate, decelerate, change direction, engage in battles along the boards, and withstand checks. Mass contributes to several performance and safety factors:

• Collision resilience: A heavier, muscular frame absorbs impact better and reduces the relative force transmitted to joints. Mass distributed as muscle provides structural support around the shoulder girdle, thoracic spine, and hips—areas commonly stressed in hits.
• Force production: Muscular cross-sectional area correlates with force output. Stronger upper- and lower-body muscles produce harder forehand and backhand shots, stronger board play, and more powerful stride extensions.
• Stability and control: Muscle improves joint stiffness and positional control, which helps maintain balance when pushed or shoved.

These principles apply whether you’re a professional athlete or an actor portraying one. On-screen authenticity requires plausible movement under load. Skating fast into the boards without adequate muscle and coordination raises injury risk. Cameli’s goal to “put on mass” targets both the visual and physical requirements of a believable hockey captain.

Professional teams structure off-ice training to develop these qualities. Strength coaches emphasize compound lifts for hip and posterior-chain power, unilateral work for balance, and rotational core strength for stability on skates. Upper-body hypertrophy—targeted but not excessive—complements that foundation, protecting the chest, shoulders, and arms during contact and stick battles.

Breaking down Belmont Cameli’s upper-body routine—and why each move matters

Cameli’s set of upper-body exercises is concise, equipment-friendly, and focused on hypertrophy with functional carryover. He lists: pullups, cable fly, single-arm cross cable pressdown, cable triceps kickback, and rope curl. Each movement targets specific muscle groups and movement patterns relevant to hockey.

Pullups — 3 sets to max reps

• Primary targets: latissimus dorsi, teres major, posterior deltoids, biceps, and scapular stabilizers.
• Why they matter: Pullups build vertical pulling strength and scapular control. For hockey players, strong lats and scapular stabilizers support powerful arm drives (for shooting and puck protection) and maintain shoulder integrity during collisions.
• Execution cues: Start each rep with a full scapular retraction (“packed” shoulder blades), pull the chest to the bar, avoid excessive kipping unless programmed for sport-specific power, and lower under control. Add weight when sets exceed 10–12 strict reps.

Cable Fly — 3 sets of 10–12 reps

• Primary targets: pectoralis major (sternal and clavicular heads), anterior deltoids, and the fibers near the sternum that stabilize the shoulder.
• Why they matter: Cable fly variations maintain constant tension through the range of motion, promoting hypertrophy and chest control. A strong chest contributes to pushing power and helps absorb contact across the torso.
• Execution cues: Choose a cable height that matches the desired chest fiber emphasis (low-to-high for upper chest, high-to-low for lower chest). Keep a slight bend in the elbows and squeeze the pecs at the end range. Avoid collapsing the ribcage; maintain a tall chest and braced core.

Single-Arm Cross Cable Pressdown — 3 sets of 8–10 reps

• Primary targets: triceps (with emphasis on medial/lateral heads when performed with pressdown mechanics), scapular stabilizers, and anti-rotation core elements.
• Why they matter: Triceps generate the closing force in pushing actions (e.g., protecting the puck, finishing a pass). Single-arm variations correct imbalances and reinforce unilateral stability, which mirrors asymmetric demands during gameplay.
• Execution cues: Keep the elbow pinned to the side for a strict pressdown; if using a cross-cable position, allow a slight arc to simulate on-ice arm paths. Maintain a neutral spine and a braced core.

Cable Triceps Kickback — 2–3 sets of 10–12 reps

• Primary targets: triceps long head, rear deltoid stabilizers, small shoulder girdle muscles.
• Why they matter: The long head of the triceps assists in shoulder extension—important for stick reach and controlling the stick during checks. Kickbacks emphasize the long head more than standard pressdowns.
• Execution cues: Hinge at the hips with a neutral spine, keep upper arm stationary, fully extend the elbow and squeeze at the top. Avoid swinging through momentum; tempo and contraction matter for hypertrophy.

Rope Curl — 3 sets of 8–10 reps

• Primary targets: biceps brachii (short and long heads), brachialis, forearm flexors.
• Why they matter: Cyclists and hockey players rely on forearm and biceps strength for stick handling, puck protection, and board battles. Rope curls allow a fuller range of supination and end-range elbow flexion.
• Execution cues: Keep elbows pinned and avoid excessive torso lean. For peak contraction, slightly supinate wrists at the top. Control the eccentric phase to maximize muscle damage and hypertrophy stimulus.

How these pieces fit together The selection displays an intent: build back width and vertical pulling strength (pullups), add chest mass and pushing stability (cable fly), and hammer accessory arm work for pushing and pulling synergy (triceps pressdowns/kickbacks and rope curls). Cables provide constant tension and safety—useful on a busy set or in a smaller gym where heavy free-weight lifts may be impractical or risky between takes.

Progressions and load management Cameli’s prescription of 3 sets per exercise (with 2–3 for triceps kickbacks) and specified rep ranges aligns with hypertrophy-focused programming. For consistent growth:

• Follow progressive overload: increase reps, load, or time under tension across weeks.
• Cycle volume: every 3–6 weeks, vary set totals and intensity to avoid plateaus and overuse.
• Prioritize compound strength (bench, row, deadlift, squats) elsewhere in the week to complement the upper-body accessory day.

Turning on-set gym time into productive training: scheduling, recovery, and real-life constraints

Cameli mentions that a gym was built on the Off Campus set—an ideal but not always realistic setup. Actors face irregular hours, long takes, and travel between locations. Sport athletes face heavy on-ice schedules. Regardless of context, effective training requires consistent structure.

Planning around shoots or practices

• Micro-sessions: If time is limited, prioritize short, high-quality sessions that focus on heavy compound lifts or targeted hypertrophy blocks. A 30–45 minute focused upper-body session can deliver meaningful stimulus if effort and load are sufficient.
• Priority principle: Train what matters most when you are freshest. If skating practice is in the morning, reserve mornings for on-ice work and schedule resistance training later, or vice versa depending on priority.
• Autoregulation: Use Rate of Perceived Exertion (RPE) or readiness monitoring to adjust session intensity on days following heavy filming, travel, or insufficient sleep.

Recovery considerations on set or during the season

• Sleep: Aim for consistent sleep windows; even small deficits reduce anabolic signaling and impair hypertrophy.
• Nutrition: Fuel training and recovery with caloric surplus and adequate protein (guidelines below). Quick, portable meal options (lean proteins, vegetables, carbs) support erratic schedules.
• Mobility and soft tissue work: Short mobility routines between takes keep thoracic extension, shoulder health, and hip mobility intact. Foam rolling and targeted band work reduce soreness and improve readiness.

Practical equipment and session choices

• When cables are available, use them for continuous tension—ideal for hypertrophy and joint-friendly training.
• Where cables aren’t present, substitute with dumbbell flyes, band presses, or resistance-band pushdowns and curls.
• If heavy compound lifts are feasible on set, include a power day (deadlifts, trap bar, hang cleans) twice a week to build posterior chain strength and explosive force for skating.

Real-world example: integrating workouts with on-ice practice An NHL player might perform strength training early in the off-season (3–6 sessions weekly) to build mass and power, then shift toward on-ice conditioning and maintenance closer to the season. An actor needs to balance authenticity with availability: heavy lift sessions could be scheduled on non-filming days with lighter hypertrophy or mobility sessions during intense shooting blocks.

Designing an eight-week mass-focused program inspired by Cameli

Below is a practical, sport-minded eight-week program. It uses Cameli’s upper-body template as a starting point but integrates lower-body development, posterior chain emphasis, and on-ice skill sessions or conditioning. The program assumes a training base (able to perform pullups and compound lifts) and access to a gym with cables, barbells, and basic machines. Adjust loads and exercises to individual ability and equipment.

Principles used

• Hypertrophy rep ranges: 6–12 reps for primary lifts, 8–15 for accessory work.
• Two to three upper-body sessions per week target Cameli-style hypertrophy while allowing heavy compound work in lower-body sessions.
• Progressive overload and microloading (small weight increments, additional reps) guide progression.
• One heavy strength/power day per week supports skating force production.

Weekly layout (sample)

• Monday — Lower-body power + posterior chain
• Tuesday — Upper-body pull emphasis (cameli-style vertical pull focus)
• Wednesday — On-ice skill or conditioning + mobility
• Thursday — Upper-body push emphasis (chest/triceps focus, cameli-inspired cable work)
• Friday — Full-body compound strength/power
• Saturday — Active recovery or on-ice sharpen
• Sunday — Rest or mobility session

Detailed session examples

Week 1–4: Build phase (higher volume) Monday — Lower power

• Warm-up: 8–10 min dynamic hip mobility, 2 rounds of bodyweight lunges and banded lateral walks
• Trap-bar deadlift: 4 sets x 5 reps (build to a heavy but controlled set)
• Romanian deadlift: 3 x 8
• Bulgarian split squat: 3 x 8 per leg
• Sled pushes: 6 sprints x 20 meters (light-moderate load), focus on explosive first step
• Finish: 3 x 30 sec plank variations

Tuesday — Upper pull (Cameli emphasis)

• Warm-up: band pull-aparts, shoulder circles, 2 sets scapular pullups
• Pullups: 3 sets to max reps (add weight if surpassing 12 reps)
• Single-arm cable row or one-arm dumbbell row: 3 x 8–10
• Face pulls: 3 x 12–15
• Rope curl: 3 x 8–10
• Farmer carry: 3 x 40 meters (grip and core)

Thursday — Upper push (Chest and arms)

• Warm-up: thoracic mobility, banded chest openers
• Incline bench press or machine press: 4 x 6–8
• Cable fly: 3 x 10–12
• Single-arm cross cable pressdown: 3 x 8–10 (each arm)
• Cable triceps kickback: 2–3 x 10–12
• Accessory: lateral raises 3 x 12

Friday — Full-body strength/power

• Back squat or front squat: 4 x 5
• Romanian deadlift (light): 3 x 8
• Push press or standing dumbbell press: 4 x 6
• Rotational med ball throws: 4 x 6 per side
• Conditioning finisher (optional): 10–12 minutes interval bike or row

Week 5–8: Intensification (higher load, slightly reduced volume)

• Reduce total set volume by 20–30% but increase intensity (heavier loads, lower rep range 4–6 on primary lifts).
• Maintain Cameli upper-body accessory work at 3 x 8–12 but introduce supersets for time efficiency.

Progression example

• Week 1–2: establish baseline loads and technique, use moderate loads that feel challenging on final reps.
• Week 3–4: increase load 2.5–5% or add 1–2 reps per set.
• Week 5–6: focus on heavier compound lifts for 4–6 reps; keep accessory hypertrophy work intact.
• Week 7–8: peak loads, then deload at end of week 8 with reduced sets and intensity.

Warm-up and mobility

• Always include 8–12 minutes of general activation: glute bridges, hip airplanes, banded shoulder pulls, and dynamic hip swings.
• On-ice mobility: emphasize hip internal/external rotation, ankle dorsiflexion, thoracic extension, and scapular upward rotation.

On-ice integration and conditioning

• If skating sessions are available, schedule skill work and interval conditioning on separate days from heavy lifting when possible.
• For those with limited ice time, use slideboard workouts, sled sprints, and lateral bounding to replicate skating mechanics.

Monitoring progress

• Track bodyweight, tape measurements (chest, arms, thighs), and strength metrics (e.g., deadlift, squat, pullups) every two weeks.
• Photograph progress monthly; muscle gain is gradual—aim for 0.5–1.0% bodyweight increase per week during the build phase for lean mass gains.

Nutrition and recovery strategies to support mass gain that still preserves skating performance

Building muscle requires training stimulus, but nutrition and recovery determine how much of that stimulus translates into tissue growth. Cameli’s choice to "put on mass" implies a controlled approach rather than extremes. Use these practical guidelines.

Caloric intake: a moderate surplus

• Target a calorie surplus of roughly 250–500 kcal per day above maintenance. This balance encourages muscle growth while minimizing excess fat accumulation that could slow skating.
• Track trends rather than obsess over daily fluctuations. Bodyweight gains of 0.25–0.5 kg (0.5–1 lb) per week suggest a productive phase.

Protein: the key anabolic nutrient

• Aim for 1.6–2.2 grams per kilogram of bodyweight daily (0.7–1.0 g per lb). For a 90 kg (198 lb) athlete, that’s ~144–198 g/day.
• Distribute protein evenly across 3–5 meals, with 20–40 g per serving to maximize muscle protein synthesis throughout the day.

Carbohydrates and fats

• Carbohydrates fuel intense skating and heavy lifts. Consume enough carbs to support training—typically 3–6 g/kg/day depending on training volume and conditioning demands. Prioritize carbohydrates around training sessions.
• Dietary fat should account for roughly 20–30% of total calories. Maintain sufficient intake for hormonal health and fat-soluble vitamins.

Hydration and electrolytes

• Adequate hydration supports performance and recovery. Replace fluids lost during practice and consider electrolyte supplementation for long skating sessions or hot environments.

Supplementation with evidence

• Creatine monohydrate: 3–5 g/day supports strength and lean mass gains and has a robust safety profile.
• Protein powder: convenient for meeting protein targets, especially on busy sets.
• Omega-3s and vitamin D: support general health and inflammation control, especially with high training loads and limited sunlight during travel.

Sleep and recovery

• Aim for 7–9 hours nightly. Sleep supports anabolic hormone production and muscle repair.
• Schedule active recovery days with mobility, light blood-flow work, and foam rolling to reduce DOMS and preserve range of motion for skating.

Practical on-set nutrition

• Pack portable meals: chicken or turkey wraps with whole-grain carbs, Greek yogurt with nuts/fruit, or ready-made bowls.
• Use nutrient-dense snacks like trail mix, jerky, protein bars, and bananas to hit calorie/protein targets between takes.
• If meals are irregular, consider a planned “training day” diet where larger meals coincide with training and lighter meals on filming days.

Injury prevention and movement quality: protecting the shoulders and neck

Hockey players and actors playing them face specific risks: shoulder dislocations, AC joint sprains, neck strains, and concussions. Strength training reduces these risks by improving joint stability and muscular endurance.

Shoulder health

• Include rotator cuff work (external rotations, banded face pulls) and scapular stabilizers (Y/T/W raises, prone rows).
• Avoid excessive heavy pressing without balancing pulling work. A 1:1 or 1:1.5 pulling-to-pushing volume ratio helps preserve posture and prevent shoulder impingement.

Neck and concussion considerations

• Neck strength training (isometric holds, resisted nods and rotations) increases tolerance to whiplash forces.
• Load such training carefully and progressively. If concussion history exists, coordinate exercises with a medical professional.

Lower-body posture and mobility

• Strong hamstrings, glutes, and adductors stabilize the pelvis during skating. Heavy posterior chain work (deadlifts, good mornings, hip thrusts) should be part of the routine.
• Address ankle and hip mobility; restricted dorsiflexion or external rotation can compromise skating mechanics and increase fall risk.

Real-world example: progressive prehab

• At the start of the season, many professional teams implement prehab blocks: 6–8 weeks of targeted mobility and rotator cuff strengthening, followed by maintenance loads during the season.

Common mistakes and how to avoid them

Building mass for a contact sport requires strategy. Here are common errors and practical fixes.

Mistake: Only training for looks

• Fix: Prioritize functional strength and movement patterns that transfer to skating. Pair hypertrophy with posterior chain and unilateral work.

Mistake: Ignoring lower-body power

• Fix: Include explosive lower-body exercises—trap-bar pulls, sled pushes, jump squats—to support stride force.

Mistake: Too large a calorie surplus

• Fix: Use a moderate surplus and monitor body composition. Excess fat compromises agility and endurance and increases recovery demands.

Mistake: Neglecting shoulder balance

• Fix: Maintain a pulling-to-pushing volume ratio that prioritizes rows and scapular work. Do rotator cuff exercises 3x/week.

Mistake: Training without periodization

• Fix: Cycle volume and intensity. Load for growth in off-season, then shift to maintenance and power during in-season.

Variations and progressions when equipment or goals differ

Not everyone has access to cables or an on-set gym. Translate Cameli’s routine into different contexts.

No cables?

• Substitute dumbbell flyes, band flyes, and single-arm dumbbell triceps pressdowns. Bands approximate cable tension and are excellent for travel.

If your goal is lean performance rather than mass

• Maintain heavier strength sessions with moderate volume and prioritize conditioning. Keep protein high and maintain calorie at maintenance or slight surplus.

If you’re a skater with weight-class constraints or speed priorities

• Focus on lean mass, limiting fat gain. Emphasize high-velocity strength (Olympic lifts or jump training) and reduce hypertrophy volume slightly.

Female athletes and mass

• Women respond similarly to hypertrophy stimuli; adjust calorie and volume based on bodyweight and hormonal cycles. Coaches often periodize around menstrual cycles for optimal recovery and performance.

How actors, professional athletes, and recreational players can apply these lessons

Actors like Cameli need to build believable mass without compromising skating mechanics or safety. They succeed by emphasizing movement quality, consistent hypertrophy work, and integrating skill drills.

Professional players must balance season schedules and intense travel. They prioritize early off-season mass gains and then maintain through strength-focused sessions while increasing on-ice specificity before season start.

Recreational players benefit from a blended approach: add mass deliberately in the off-season, retain mobility and power, and tailor training to rink availability. Use sleds and slideboards to replicate skating if ice is scarce.

Real-life case (illustrative)

• An amateur adult league player who struggled with board battles added a 12-week program similar to the one above, focusing on posterior chain strength and upper-body hypertrophy. He increased bodyweight by 4–5 pounds of mostly lean mass, reported stronger puck protection, and noted fewer shoulder aches during checks. Results depended on consistent training, calorie surplus, and adequate sleep.

FAQ

Q: How long will it take to see noticeable muscle gains following Cameli’s routine? A: Visible muscle changes depend on experience, genetics, nutrition, and consistency. For most lifters, measurable increases in strength occur within 4–6 weeks; visible hypertrophy typically appears after 8–12 weeks of consistent training and caloric surplus. Track strength, measurements, and photos rather than relying solely on the scale.

Q: Can I do Cameli’s upper-body routine every day? A: No. Hypertrophy requires both stimulus and recovery. Perform targeted upper-body hypertrophy 2–3 times per week, with rest days and lower-body or skill sessions interspersed. Overlap is possible if sessions are short and intensity is managed, but constant high-volume daily training leads to fatigue and injury risk.

Q: I don’t have access to cables. What are the best substitutions? A: Use dumbbell flyes (incline and flat), resistance band crossovers, single-arm dumbbell pressdowns (lying or angled), dumbbell kickbacks, and hammer curls or dumbbell supinating curls in place of rope curls. Bands are especially effective for constant tension.

Q: How should I prioritize on-ice practice with this program? A: Prioritize the activity most important to your goals. If skating skill and conditioning matter most (e.g., for a player), schedule harder on-ice work before intense lifting or place lifts on separate days. If physique and mass are the main target (e.g., for an acting role), do strength sessions earlier in the day while keeping skating as skill work or conditioning later.

Q: Will gaining mass make me slower on the ice? A: Unmanaged mass gain—particularly fat—can slow acceleration and endurance. Properly programmed mass focused on lean muscle, combined with power and conditioning work, will maintain or even improve on-ice performance. Ensure mass gain is gradual and combined with explosive lower-body training.

Q: Is Cameli’s upper-body routine enough for hockey performance on its own? A: Not entirely. Cameli’s routine provides excellent upper-body hypertrophy and protection, but hockey requires lower-body power, core stability, rotational strength, and specific skating mechanics. Integrate posterior-chain exercises, unilateral leg work, and on-ice drills for a complete program.

Q: Are there risks to training heavy while learning to skate? A: Heavy training increases muscle size and joint support, but improper programming may reduce mobility or increase fatigue, which can impair skating form and increase injury risk. Maintain mobility work, monitor recovery, and ensure technical coaching for skating to mitigate risks.

Q: What nutrition strategy should an actor use during filming to gain muscle? A: Use a moderate caloric surplus (250–500 kcal/day), prioritize protein (1.6–2.2 g/kg/day), and distribute calories and protein around workouts. Plan portable, nutrient-dense meals for filming days and consider creatine supplementation for strength support. Monitor weight trends and adjust intake if gains are too rapid.

Q: Can I build similar mass with bodyweight training alone? A: Bodyweight training can increase strength and muscle endurance, particularly for beginners, but building significant mass typically requires progressive overload with external load (weights, bands, or heavy implements). Use weighted pullups, loaded carries, and progressive band tension to increase stimulus if gym access is limited.

Q: How should I progress pullups if I can’t do many now? A: Use assisted pullups (bands or machine), negative reps (slow eccentrics), inverted rows, and gradually reduce assistance. Aim to increase total reps across the session each week. Once you reach 8–12 strict reps per set, add weight with a belt or vest to continue building mass.

Q: How do I balance hypertrophy and power training during the same week? A: Place heavy power and strength work (low reps, high load) at the beginning of the week or when you are freshest. Schedule hypertrophy sessions later with moderate loads and higher volume. Ensure at least 24–48 hours between maximal power sessions and high-volume hypertrophy work for the same muscle groups.

Q: When should I deload? A: Deload after 4–8 weeks of progressive training or sooner if performance stalls, sleep quality declines, or soreness and joint pain increase. A deload reduces volume and intensity for 5–7 days to allow recovery and supercompensation.

Q: What are the best mobility drills for hockey players? A: Thoracic rotations, hip internal/external rotations, deep squat holds, ankle dorsiflexion stretches, banded hip distractions, and dynamic lunge variations help preserve skating range of motion and maintain posture for proper stride mechanics.

Q: Should I work with a coach? A: Yes. A qualified strength coach can individualize programming, correct technique, and manage load progression—especially important when combining skill training, travel, and irregular work schedules like filming. For on-ice skill development, a skating coach provides essential technical feedback.

Q: Are there gender-specific concerns when following this program? A: Training principles apply across genders. Adjust caloric targets, absolute loads, and progression rates based on body size, performance goals, and recovery capacity. Female athletes may also consider menstrual cycle phase for scheduling high-load vs. high-volume sessions when individualized programming is available.

Belmont Cameli’s approach—prioritizing mass, using cable-based hypertrophy work, and integrating on-set gym access—offers a practical template: train with intent, protect vulnerable joints, and support gains with disciplined nutrition and recovery. Whether preparing for a role or gearing up for your next season, targeted mass built with functional strength will make you stronger, more resilient, and more believable when you step onto the ice.