The workouts

The 7 core workouts
of The Ripped Athlete™.

Mix and match by goal, level and how many days you train. Every workout comes in Beginner, Advanced and Pro, and Troy walks you through each one.

  1. 0145 min

    Upper Body Aesthetics

    Look jacked in all the right places. Every major upper-body muscle, hit with vertical and horizontal push and pull movements, sculpting chest, back, shoulders and arms from every angle.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, with 48 to 72 hours between sessions.
  2. 0245 min

    Power Legs

    Strength and explosiveness, fused. Contrast training (heavy, then explosive) with hypertrophy finishers, for thick, powerful legs that perform as well as they look.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, with 48 to 72 hours between sessions.
  3. 0350 min

    Full Body Build

    Strength, hypertrophy and explosive movements in one total-body session, to build muscle, burn fat and improve athletic performance from every angle.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, depending on recovery.
  4. 0440 min

    ARMageddon

    Biceps, triceps and shoulders, blasted with advanced hypertrophy techniques. Each session triggers all three mechanisms of muscle growth for maximum arm size and strength.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, spaced 2 to 3 days apart.
  5. 0530 min

    VertiShred

    Athleticism up, fat off. Advanced plyometric and explosive training to help you run faster, jump higher and move like an athlete.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, spaced 2 to 3 days apart.
  6. 0635 min

    Sprint Shreds

    Sprint-based sessions that elevate metabolism, boost natural testosterone and shred fat while improving speed and explosiveness. Sprint intervals blended with functional conditioning and core work, for the Leaner, Faster, Stronger™ result.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 2x a week, spaced 2 to 3 days apart.
  7. 0725 min

    Ab Shredder

    Low-impact plyometrics and ab-focused movements to carve deep definition, strengthen the core and accelerate fat loss. No gym required.

    Levels
    Beginner, Advanced, Pro
    How often
    Up to 4x a week, or every other day.

The freedom of choice and the structure of science: whatever your level, goal or schedule, there is always a clear path to look and perform like a Ripped Athlete™.

Choose your path in three steps.

One goal, one training frequency, one level. That picks your exact 12-week path from the 48 inside.

Step 1

Your goal

Step 2

Your days

  • 3 days a week (Mon, Wed, Fri)

    Busy athletes, extra recovery.

  • 4 days a week (Mon, Tue, Thu, Fri or Sat)

    Balanced growth, lifestyle friendly.

  • 5 days a week (Mon, Tue, Wed, Fri, Sat)

    Faster results, higher frequency.

  • 6 days a week (Mon to Sat)

    Elite performance, maximum progress.

Keep the order even when the days shift.

Step 3

Your level

  • Beginner

    Build the foundation of strength, speed and form.

  • Advanced

    High-intensity progression and athletic demand.

  • Pro

    Elite hybrid training for peak performance.

Most men move Beginner to Advanced to Pro over time.

48 paths. One mission.

Not sure which? Take the Athletic Age Quiz

How hard to push.

Every set in the app carries an RPE. Forget the numbers; it is about how many reps you had left at the end of the set. If you could have done two more reps, that's about an 8. If you barely made the last one, that's a 10.

RPEWhat it meansHow it feels
10You hit failure. Not another rep if your life depended on it.Brutal. End of the line.
9One rep left in the tank.You might squeeze one more out, but it would be ugly.
8Two reps left in the tank.Hard but clean. Perfect for growth.
7Three reps left in the tank.Working, not dying. Right for warm-ups and power work.
6 or belowEasy. You are cruising.Warm-up sets, not real work.
Jacked program cover

Maximum muscle

Jacked

Ripped program cover

Athletic recomp

Ripped

Shredded program cover

Aggressive fat loss

Shredded

Superhuman program cover

Performance

Superhuman

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

  • The Superhuman Cookbook coverFree

    The Superhuman Cookbook

  • Made For You Meal Plans coverFree

    Made For You Meal Plans

  • Physique Maxxing Protocols coverFree

    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