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.
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!
Just buy it and download. However you get it, make sure you follow the program faithfully and don't give up--it takes time to see results from a squat routine. But eventually you'll see an increase in muscle mass and strength, and a decrease in body fat percentage. Good luck!
What equipment is needed?
Barbell and Bumper Plates
Squat Rack
Collars
Straps
Shoulder Activation System
Plyometric Box (approx. 20-24 Inch)
What amount of progress can I expect to see with this program?
You can expect to see significant progress in your squat results by using this program. Squats are a key exercise for overall strength and development, and this program is designed to help you achieve your best squat results. With regular use, you'll see an increase in strength, muscle size, and endurance. So be sure to stick with the program and give it your all.
How long do I have access to this program?
How does lifetime access sound? After enrolling, you have unlimited access to the squat program for as long as you like - across any and all devices you own.
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.
Increase leg strength and build a stronger Front Squat and Back Squat; improve squat performance for Olympic lifting, functional fitness and general athletic strength.
Expected Result
New Front Squat and/or Back Squat PR; stronger legs, better squat depth/control, improved balance, joint stability, core support and carryover to Olympic lifts and other sports.
Target Audience (Training Level)
Beginner to Advanced athletes; Olympic weightlifters, functional fitness athletes, strength athletes and anyone who wants stronger legs and a bigger squat.
No — not designed as competition prep; optional Front or Back Squat MAXOUT/control session can be done 10–14 days after completion
Training Style / Methodology
Squat-specialization strength cycle using 4-week templates, squat and pull variations, accessory work, technical/light optional sessions and progressive load zones
Progression Model
Percentage-based progression from 1RM with yellow zone (weeks 1–4), blue zone (weeks 5–8) and red zone (weeks 9–12); optional maxout/taper after completion
Periodization Model
Adjustable 4 / 8 / 12-week block system; load increases across repeated 4-week templates and peaks 10–14 days after the end of the program
Deload Phase
No dedicated deload phase inside the cycle; optional post-cycle taper with low volume 60–70% loads before maxout
Device/internet for video links; training space; optional rubber bands if Shoulder Activation System is unavailable
Gym Machines Needed
No
Training Location
Gym, weightlifting facility or functional fitness box
Nutrition
No nutrition plan included; bundle option with nutrition exists separately
Warm-Up Included
Yes — general warm-up at least 10 minutes plus special warm-up before the main part of each session
Post-Workout Included
Yes — stretching/cooldown and myofascial release recommended after each session
Mobility Included
Yes — mobility/prehab and accessory stability work are included, but the main focus is squat strength
Customization Available
Yes — duration is adjustable to 4, 8 or 12 weeks; load zones allow different progression lengths; optional technical session and maxout are flexible
Type of Workload (Sets, Reps, Percentages)
Sets, reps, time-based accessories and percentage-based barbell loads from 1RM; light/medium/high intensity icons for auxiliary work
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component
Fixed Time/Days or Flexible
Flexible — use as 4, 8 or 12 weeks depending on time and recovery; 4 sessions/week if following the full schedule
Main Exercises (Used the Most)
Back Squat, Front Squat, Box Front Squat, Split Squat, Lunges, Squat Jumps, Good Morning, Deficit Romanian Deadlift/Shrugs, Clean & Snatch technical variations
Good For Recovery/Rehab
Good for strength base and accessory joint stability; not formal rehab
Adjustable Load
Yes — percentage-based loads and yellow/blue/red zones; auxiliary intensity can be adapted by well-being, recovery and technical quality
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — optional Front Squat or Back Squat maxout/control session after the cycle to check progress
Rest Day Guidance
Yes — recovery, sleep and nutrition are emphasized; sauna/massage recommended on rest days; stretching and myofascial release after sessions
Volume Level
Moderate to High
Intensity Level
Medium to High
Fat Loss or Muscle Gain
Leg strength and muscle mass; not primarily a fat-loss program
Muscles Focus
Quads, glutes, hamstrings, calves, posterior chain, core and lower-body stabilizers
Number of Unique Exercises
60+
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; 300+ seminars worldwide; guided 10,000+ athletes
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
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.
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