The Brad — Your Complete 6-Day Routine
The Hollywood Routine Series — Members Only
The Brad
Your complete 6-day Troy transformation program.
Three hours a day. Six days a week. Six months. Gregory Joujon-Roche and his $5,000/week team — nutritionist, masseuse, martial artist, and yoga instructor — built one of the most iconic physiques in Hollywood history. 14 kilograms of pure muscle at 6% body fat. This is the exact program.
The Daily Structure — Every Training Day
1 hour yoga & stretching · 1–2 hours weightlifting (one muscle group) · 1 hour martial arts
No set reps. Gregory would adjust weight and reps until you feel like you've “killed it.” No alcohol. No junk. 7 meals a day. Every day for 6 months.
The Gregory Joujon-Roche Method
Your 6-Day Training Program
Monday
Chest
| Exercise | Sets | Reps & Weight |
|---|---|---|
| Push-ups | 3 | 25 reps each set |
| Bench press | 3 | 25 reps @ 75kg · 15 reps @ 85kg · 8 reps @ 100kg |
| Nautilus press | 3 | 15 reps @ 35kg · 15 reps @ 45kg · 15 reps @ 50kg |
| Incline press | 3 | 15 reps @ 30kg · 15 reps @ 40kg · 15 reps @ 60kg |
| Pec deck | 3 | 15 reps @ 20kg · 15 reps @ 25kg · 15 reps @ 30kg |
Tuesday
Back
| Exercise | Sets | Reps & Weight |
|---|---|---|
| Pull-ups | 3 | 25 reps — sets to fatigue |
| Seated rows | 3 | @ 30kg · 35kg · 40kg |
| Lat pulldowns | 3 | @ 60kg · 70kg · 80kg |
| T-bar rows | 3 | @ 30kg · 35kg · 45kg |
Wednesday
Shoulders
| Exercise | Sets | Reps & Weight |
|---|---|---|
| Arnold press | 3 | @ 20kg — until you've killed it |
| Lateral raises | 3 | @ 15kg |
| Front raises | 3 | @ 12kg |
Thursday
Biceps & Triceps
| Exercise | Sets | Reps & Weight |
|---|---|---|
| Preacher curls | 3 | @ 25kg · 35kg · 45kg |
| EZ bar cable curls | 3 | @ 20kg · 30kg · 35kg |
| Hammer curls | 3 | @ 15kg · 20kg · 25kg |
| Tricep pushdowns | 3 | @ 15kg · 40kg · 45kg |
Friday
Legs
Structure: 1 hour yoga/stretching · 1–2 hours weights · 1 hour martial arts. Reps and weight adjusted until you feel like you've “killed it.”
| Exercise | Notes |
|---|---|
| Single-leg squats | Until failure — builds unilateral strength and balance |
| Lunges with a kick | Combines leg strength with martial arts conditioning |
| Duck squats | Wide stance, toes out — targets inner thighs and glutes |
| Leg extensions | Full extension, slow negative |
| Calf raises | Full stretch, pause at top |
| Hanging leg raises | Control the swing — no momentum |
| Lateral shuffle cardio intervals | 3 × 1-minute bursts |
| Mountain climbers cardio intervals | 2 sets of 15 each leg |
| Skater lunges cardio intervals | 20–30 jumps each side |
Saturday
Cardio & Abs
Treadmill: 1 hour @ 80% MHR. Use a heart rate monitor. Gregory insists on hitting the correct heart rate targets — not just going through the motions.
| Ab Circuit (repeat 4 rounds) | Structure |
|---|---|
| Accordion crunches | Abs → 2 min treadmill @ 85% (160 BPM) → Abs → 2 min → Abs → 2 min → Abs → 5 min @ 87% |
| Side bridges | |
| Supermans |
Sunday
Complete Rest
Non-negotiable. Six months of three-hour days demands complete recovery. Sleep 8–9 hours. Hydrate. Walk if you wish. Nothing more.
The Fuel Plan
7 Meals a Day — Clean & High Protein
~2,000 calories · High protein · Zero alcohol · Zero junk · Carbs timed around training
“I eat healthy and all that which I'm not too crazy about, it gets tedious at times, but I love the payoff at the end, it's worth it.” — Always eat your high-carb meal post-workout, within 1 hour of finishing. Have your biggest meal around your highest level of activity.
Meal 1 — Breakfast
6 egg whites + 1 egg whole scrambled
75g oatmeal with raisins
Or replace eggs with a protein shake if schedule is tight
Meal 2 — Mid-Morning Snack
Tinned tuna in whole wheat pita bread
Meal 3 — Lunch
2 chicken breasts
75–100g brown rice or pasta
Green vegetables
Meal 4 — Pre-Workout
Fat Burning Lemonade
Protein bar or whey protein shake
1 banana
30 minutes before training
Meal 5 — Post-Workout
Whey protein shake
1 banana
Within 30 minutes of finishing training
Meal 6 — Dinner
Grilled fish or chicken
Brown rice or pasta
Vegetables and salad
Meal 7 — Evening Snack
Casein protein shake or low-fat cottage cheese · Slow-release protein feeds muscle repair through the night.
Non-Negotiable
Your Daily Supplements
Fat Burning Lemonade
Training for mass at this intensity risks adding fat alongside muscle. Fat Burning Lemonade with L-Carnitine Tartrate ensures every session burns fat for fuel — so every kilogram you gain is lean muscle, not bulk. It's in the program for a reason.
How to take it: 1 scoop in 8 oz cold water. Squeeze half a fresh lemon. Stir and drink 30 minutes before training. Repeat at breakfast on non-training days.
Shop Fat Burning Lemonade →Berberade
At 7 meals a day your blood sugar management is everything. Spike insulin at the wrong time and your surplus stores as fat. Berberade keeps your insulin response optimized so every calorie goes exactly where it needs to go — into the muscle.
How to take it: 2 capsules with or after a meal. Take daily for consistent blood sugar support throughout your transformation.
Shop Berberade →14 kilograms. Six months. Zero compromise.
You Have Everything You Need.
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