2017: Building the physique.
Troy began taking bodybuilding seriously, with aesthetics as the focus.
TROY’S TRAINING.
SESSION BY SESSION.
Look aesthetic. Perform athletic.
You’ve seen the carousel. Here’s the work behind it: my actual gym and track sessions, with the sets, loads and times I logged.
Open my training logFree to read. No account needed.
THE TRAINING LOG.
Through October 31, 2026The sessions I logged from September 2 to October 31: lifting, sprinting, plyometrics and the recovery days in between. Open a session to see the work and the results I recorded.
52 entries · newest first
10/31/2026SatAthletic Leg DayGym
The session
Barbell squats, then intensive plyometrics at 2 sets each: bench sprinters, explosive switches, broad tuck jumps, hip flexor sprinters, rear foot elevated squat jumps with a forward hop. Finisher: explosive arm swings.
Recorded results
Squats: 395lb x4 (2 sets) | 3 min Zone 4, 1 min Zone 5
10/30/2026Fri100m Time TrialTrack
The session
2x100m all-out, 12 min rest between reps
Recorded results
100m: Rep 1 11.16 (first 60m 6.78); Rep 2 11.29 (first 60m 6.93)
10/28/2026WedUpper Body Strength + Arm Swing CircuitGym
The session
3 sets all-out pull-ups; 16-minute circuit of explosive bodyweight arm swings and 12lb arm swings
Recorded results
Pull-ups: 20, 21 (third set not recorded)
10/27/2026TueAccelerationTrack
The session
Warm-up: hurdle hops, 4x strides. Main: contrast-style resisted starts, 3 sets of 2x resisted sprint starts followed by 2x regular sprint starts (6x resisted and 6x regular in total).
Recorded results
Resisted load: 22lb
10/26/2026MonExplosive Arm Circuits + Pogo JumpsGym
The session
Explosive arm circuits with pogo jump arm swings, 20 minutes
Recorded results
3 min in Heart Rate Zone 4
10/25/2026SunRest DayRecovery
The session
Full rest day
10/24/2026SatLower Body Strength + PowerGym
The session
Warm-up circuit; box squats superset w/ tuck jumps; trap bar deadlift superset w/ 12lb dumbbell rocket jumps (5 reps); band accelerated jumps; light DB Bulgarian split squat jumps with reflex eccentric (12lb in each hand); Nordic curls. Barbell calf raises and holds removed.
Recorded results
Box squats: up to 395lb x5 (2 sets) | Trap bar: 245lb
10/23/2026FriMax Velocity + AccelerationTrack
The session
Warm-up: 3 sets hurdle hops. Main: 3x block starts (0-10m); 3x flying 60m with a 20m run-in (80m per rep).
Recorded results
Flying 60 (first 30m / second 30m): Rep 1 6.62 (3.45 / 3.17); Rep 2 6.45 (3.24 / 3.21); Rep 3 6.50 (3.38 / 3.12)
Troy’s own training is a reference, not a personalized prescription. Choose work that suits your experience and current ability.
MY WEEKLY SPLIT.
From Troy’s 2026 carousel update. These are the weekly frequencies he shared—not a prescribed day-by-day schedule.
02 / WEEK
Upper body
The lifting side of Athletic Aesthetics.
03 / WEEK
Sprinting + plyometrics
The speed and explosive movement work.
THE TRAINING CHANGED.
SO DID THE GOAL.
A few chapters from Troy’s own account of how he got here.
2021: Sprinting came back.
He added sprinting alongside bodybuilding, bringing athletic work back into his training.
2025: Lifting. Sprinting. Walking.
His update: lifting four times a week, sprinting twice a week, and walking 10,000 steps a day.
MAKE IT
YOUR TRAINING.
The Ripped Athlete turns the approach into four structured, 12-week programs. Choose a path, follow your sessions, and track your progress.
Explore the programs