Troy PL

A calculated assault on the big three — with volume, intensity, and frequency structured to build real-world, platform-ready strength. Troy’s programming is grounded in principles that work: progressive overload, autoregulated intensity, and strategic fatigue management — but still leaves room for instinct and grit.

Core Principles:
	•	Heavy Compound Focus — Squat, Bench, Deadlift run the show. Accessories support, they don’t steal the spotlight.
	•	Top Set + Backoff Strategy — Heavy top sets to push limits, followed by volume work to engrain movement patterns and build muscle.
	•	Autoregulated Load Management — If the weight’s flying, you push. If fatigue creeps in, you adjust — but you never back off without a reason.
	•	4-Day Split — Enough frequency to progress, with enough room for recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Dip (Bodyweight)

Deadlift (Barbell)

Lat Pulldown

Seated Row (Machine)

Abs Crunch (Weighted)

Either take this week as a deload, or use it to reach sub-maximal top set singles. 

Calf Raise (Machine)

Overhead Press (Barbell)

Incline Chest Press (Machine)

Chest Press (Machine)

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