This is a 12-week program with four training days per week.
This program includes a general and special warm-up routine that will help your muscles prepare for the activities ahead. Plus, every fourth workout is optional and features olympic lifts for even more metabolism-boosting benefits!
Each week of programming will help you build confidence in the basics and then move on to more advanced techniques.
CAN YOU STILL GET STRONGER AFTER 35?
Yes, With Master Strength!
TRAINING GOALS
TRAINING GOALS
It's perfect for Master's athletes who want to work on:
developing muscle strength;
extra training stimulus during the off-season;
looking for deloading from intensive Olympic lifting programs.
L’allenamento non ti produce lo stress necessario e percepibile alla massa muscolare
Si notano peggioramenti prestazionali ed estetici
Thanks for the feedback! We used classic linear overload progression in this program and gave some freedom to lifters to take in account age factor, taking into account the extended recovery duration of master athletes.
Considering the specifics of adaptation and recovery of the Master’s athletes (35+y.o.) the load structure is optimized:
1. The total volume is reduced;
2. Emphasis on high-quality warm-up and post-workout stretching;
3. The shock load in squats in pulls is minimized to reduce stress on the knees.
In case you fell you need more volume or intensity, you can customize you plan. Feel free to contact, if you need any help with this.
j
joaquim COSTA
Best program for Master's Strength recover
After a very long period (40 years) of no practicing, I am back!
This program is the best suited for me.
M
Michael Duarte
Great program
I love it
J
Jose Galan
Fun and effective
The exercises are very varied, which makes the sessions enjoyable. In general the sessions take about 60-75 minutes, which is a good thing because you don't need a lot of time to do them.
For me it was great. It's been years since I've done bench presses. And my RM went up by 15 kg. As for the squat and deadlift, it went well but not as well as the bench press. But I improved my marks a bit.
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
We do not recommend combining this program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.
Is it necessary to train in weightlifting shoes?
We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
Yes, Master Strength Program will be effective for both genders - male and female as well.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Build basic strength progress and general physical preparation for masters athletes 35+ while managing recovery and peaking strength by week 12.
Expected Result
Improved strength in bench press, squat and deadlift; better general physical preparation, higher confidence with basic strength lifts, and optional maxout testing after the cycle.
Target Audience (Training Level)
Masters athletes 35+; intermediate to advanced lifters / strength athletes who want basic strength progress, off-season stimulus, or deloading from intensive Olympic lifting.
Age Group
Masters 35+
Gender
Unisex (Male & Female)
Program Length
12 weeks / 48 workouts
Days Per Week
4 sessions/week (3 mandatory + 1 optional)
Session Duration
60–120 min
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + clickable video links; mobile-friendly format)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (86 high-quality video tutorials + general/special warm-up and post-workout stretching videos)
Trial / Demo Available
Yes — first 2 sessions free
Payment Type
One-time purchase
Price
$45.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Useful articles, general/special warm-up videos, post-workout stretching, optional 4th session, conditioning sets and bundle options with Nutrition / Mobility.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Recovery-optimized masters load structure, reduced total volume, high-quality warm-up and stretching emphasis, minimized shock load in squats/pulls, optional Olympic-lift session, conditioning sets, alternating sets and supersets.
ADDITIONAL (TRAINING)
Season
Off-season / general strength / transition or deload from intensive Olympic lifting
Sport
Strength training, Olympic weightlifting support, functional fitness, general physical preparation
Can Be Used for Competition Preparation?
No dedicated competition prep; suitable for basic strength development and optional deadlift/squat/bench maxout after the cycle.
Training Style / Methodology
Recovery-focused masters strength program using squat, deadlift and bench variations, accessory work, conditioning sets, alternating sets, supersets and optional Olympic-lift complexes.
Progression Model
% of 1RM + RPE scale (Light / Medium / Challenging / Heavy), progressive load management and optional maxout testing.
Periodization Model
12-week strength cycle optimized for masters recovery; intensity/volume balance with tapering/peaking toward week 12.
Deload Phase
Yes — recovery-focused volume reduction and tapering are built in to reduce overtraining risk.
Straps, GHD, pull-up bar; landing FAQ also mentions PVC, shoulder activation system, rubber bands, blocks, kettlebells and plyometric box.
Gym Machines Needed
No dedicated gym machines required; GHD and pull-up bar are useful.
Training Location
Gym
Nutrition
Not included; nutrition bundle available separately.
Warm-Up Included
Yes (general and special warm-up video routine)
Post-Workout Included
Yes (post-workout stretching / cooldown videos)
Mobility Included
Yes (warm-up, stretching and recovery/mobility support; not a standalone mobility plan)
Customization Available
Yes — load is adjustable by RPE/%; optional 4th workout; FAQ notes volume/intensity can be customized if needed.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM, RPE intensity zones, conditioning sets, alternating sets and supersets.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
Not explicitly menopause-specific; age-adapted for masters athletes 35+ with recovery-conscious loading.
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No
Fixed Time/Days or Flexible
Fixed 12-week structure with 3 mandatory sessions and 1 optional session per week; load can be scaled.
Main Exercises (Used the Most)
Bench press, back squat, front squat, deadlift, snatch/clean pulls, Romanian deadlift, incline bench press, pull-ups/lat pulls, good mornings, core and accessory exercises.
Good For Recovery/Rehab
Good as a lower-stress strength/off-season or deload option from intensive Olympic lifting; not a rehab protocol.
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — percentages, RPE zones and optional maxout tests for deadlift, squat and bench press.
Rest Day Guidance
Yes — FAQ recommends recovery activities, short low-intensity cardio if desired, and at least one full day off each weekly cycle.
Volume Level
Moderate / reduced volume optimized for masters recovery
Intensity Level
Moderate to High; Heavy work is above 85% but not intended as maxout/PR during regular sessions.
Fat Loss or Muscle Gain
Strength and muscle development / general physical preparation; metabolism-boosting optional work
Muscles Focus
Full body with focus on legs, posterior chain, chest, back, core and upper-body accessory strength
Number of Unique Exercises
86 high-quality video tutorials; 48 workouts; exact unique exercise count not separately specified
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; hosted 300+ seminars worldwide and guided 10,000+ athletes.
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.
The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.
The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.
I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.
Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
Excellent coaching feedback that is constructive and helps the athlete to reach the goal that’s in mind. I attended a seminar last summer. Only six month into the program and my training has improved significantly. I knew I needed a strong foundation and Torokthiy has provided what I needed. Coaching and the right program that works to help me reach my personal goals. If you are serious about Olympic weightlifting, you would not be sorry.
I've been in the torokhtiy club for around a year now, and since then I've come so far with weightlifting. Oleksiy and Sergii are great coaches - worth every penny!
I have joined the club about a year ago. All the programs I did were really good, well structured & helpful. My strength & technique improved. I find that too my grip strength got much better than it was before which is an advantage if you martial arts.
Customer service is very responsive & helpful too, if you not sure what program choose next they going to recommend one for your goals.
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