The method
It's not your age.
It's not your hormones.
It's not genetics.
If you lift, do cardio, show up, and still aren't as lean or as athletic as you should be, there is one reason. Troy explains it in 3:40.
Just lifting builds a body that can’t move.
Just cardio makes you skinny and slow.
Athletic Aesthetics™ makes you leaner, faster and stronger.
Why it works.
Four things the research is clear on. The numbers link to the papers.
- 01
After 30 you lose 3% to 8% of your muscle per decade, and it is mostly the fast-twitch fibers that go.1, 3
Volpi E et al., 2004 and Nilwik R et al., 2013/Read the section
- 02
Power goes before strength. You lose the ability to move fast years before you lose the ability to lift heavy.5
Reid KF et al., 2012/Read the section
- 03
The fibers come back when asked. Men aged 52 to 78 grew them 17% to 20% in 20 weeks of sprint and strength work.7, 8
Korhonen MT et al., 2006 and Cristea A et al., 2008/Read the section
- 04
Sprinting cut fat mass 12.4% in six weeks, twice what steady running managed, in a fraction of the time.10
Macpherson RE et al., 2011/Read the section
The 5 pillars of
a Ripped Athlete™.
To look and perform like The Ripped Athlete™, your training has to develop five physical qualities. This system trains all five, every week, with progression built for long-term results.
01
Speed
Speed is the highest expression of athletic performance. It takes power, coordination, elasticity and precision, all firing at once. Train to sprint faster and every muscle in your body learns to contract harder and more efficiently, building a physique that looks explosive because it is.
- Faster sprints
- Faster force production
- Faster fat loss
A faster you.
02
Strength
Strength is the foundation that holds every pillar together, the engine behind power, speed and muscle. Raise maximum strength and you raise what the body can handle: the loads, the forces, the physique. We get strong first. Because strong wins.
- Higher force output
- Stronger joints and connective tissue
- Bigger loading capacity for growth
Armor.
03
Power
Power is strength expressed at speed, and one of the biggest secrets behind elite physiques. Power training improves rate of force development: more fibers, faster, with more intent. That is the hard, dense, athletic look bodybuilding alone can't build.
- Higher jumps
- Faster strides
- More explosive movement
A more dangerous athlete.
04
Muscle
A Ripped Athlete isn't just athletic. He looks athletic. Strategic hypertrophy builds shape, structure, symmetry and armor, done the right way: no bloated bulk, no lost mobility. Dense, functional muscle that earns double-takes in and out of competition.
- Shoulder cap width
- Quad sweep and hamstring pop
- Upper back dominance
The physique of a hybrid monster.
05
Athletic Conditioning
Being shredded isn't enough. You need to stay shredded while performing at a high level. This pillar keeps your engine firing and your metabolism elevated, so the physique stays sharp, lean and capable year-round.
- Peak cardiovascular capacity
- Better recovery between sets
- Visible performance and visible abs
Endless gas in the tank.
Trained together, with precision, your body becomes:
Leaner. Faster. Stronger.™Powerful and aesthetic.Built to perform and built to last.
This is Athletic Aesthetics™ in motion.
How the system works.
Seven core workouts, each in Beginner, Advanced and Pro. Three choices pick your exact 12-week path from the 48 inside, and you mix, match and evolve as you progress.
Step 1
Choose your goal
The Ripped Athlete, The Shredded Athlete, The Jacked Athlete, The Superhuman Athlete.
Step 2
Choose your days
3, 4, 5 or 6 days a week, on the days you pick.
Step 3
Match your level
Beginner, Advanced, Pro. Most men move up over time.
What a week of it looks like, from the Ripped path, as it runs in the members area. Every session has Troy's walkthrough.
A week on Ripped.
Pick your level and your days.
Level
Days a week
- MonFull Body Build45 minutesOverview
- TueUpper Body Aesthetics45–50 minutesOverview
- WedRest
- ThuSprint Shreds~35 minutesOverview
- FriARMageddon40–45 minutesOverview
- SatRest
- SunRest
If your personal schedule is different, keep the same order of workouts, just shift days as needed while maintaining 1 day of rest per week minimum.
Free with your order.
Every founding member gets these with the programs. One payment, nothing separate to buy.
FreeThe Superhuman Cookbook
High protein, low calorie, and food you still want. A recipe for every craving, so the diet is not the thing that breaks.
FreeMade For You Meal Plans
Meals matched to your path, so nutrition stops being what derails the training.
FreePhysique Maxxing Protocols
A lagging chest, arms or legs. Run a protocol beside whatever path you are on, without rebuilding the week.
- When it ships
3
months of the app
The TRA app, 3 months free
When it ships: the calendar, the logging, the score. Until then, the programs work on your phone as they are.
- Look aesthetic. Perform athletic.
- 12 weeks. Four programs. One payment.
- Fast-twitch, switched back on.
- Built for men over 30
- Beginner to pro. Switch any time.
- Founding access. First 5,000.
All four programs. 12 weeks each, three levels, switch any time.
The Ripped Athlete™
Founding access. All four programs, every level, for life.
$77
$297Save $220
One payment. No monthly. Limited to the first 5,000 members.
All four programs
Jacked, Ripped, Shredded and Superhuman. 12 weeks each.
Every level, 3 to 6 days a week
Beginner, advanced and pro, matched to the days you train.
The members area
Your calendar, session logging, Troy on every movement, the TRA Score and milestones.
Free with your order
$247 value
- Free
The Superhuman Cookbook
- Free
Made For You Meal Plans
- Free
Physique Maxxing Protocols
Plus 3 months of the app when it ships.
Instant access. Works on your phone, nothing to install. Questions? Read the FAQ