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.
This new edition of SQUAT 2.0 training program is dedicated to the 10-years anniversary of Torokhtiy Weightlifting, as a company, creating training programs.
Everything we do is for you.
30 days money back guarantee;
Start with free DEMO without need to pay;
One-time payment for life-time usage, no recurring payments;
Real-person customer support.
MEET YOUR COACH
MEET YOUR COACH
I'm Oleksiy Torokhtiy, your online coach.
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
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 2026, I officially earned my PhD in Sport Science!
Do I need a new SQUAT 2.0 program if I trained according to the SQUAT program?
The answer is yes, 100%! SQUAT 2.0 is a completely new program. This training program is unique, featuring optimized loads, and new accessory work compared to the original.
What Results Can You Expect?
+7–12% increase in Back Squat 1RM (average)
Faster bar speed and improved rate of force development (RFD)
Better squat depth, stability, and mobility under load
Noticeable gains in posterior chain and core strength
Explosive power that transfers to other sports and Olympic lifts
What equipment is needed?
You need the following equipment for best result:
Barbell
Weight Plates
Collars
Bench
GHD
Kerrlebells
Resistance Bands
Lifting Platform
Squat Rack
Box
Foam Roller
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 program. It will give you even more benefits.
Why are there two versions of Squat Program 2.0 - a main version and a Female version? What's the difference?
Squat Program 2.0 is built around percentages based on your current 1RM values, so it automatically adapts to each athlete and works equally well for both men and women.
We've found that athletes search for programs differently, and some women may assume a program isn't intended for them when they see a male athlete featured on the landing page without any note that it's also designed for women. That's why we created a separate Female version «technical» page - to make that clear.
If you purchased both versions of Squat Program 2.0, reach out to us at direct@torokhtiy.com and we'll make it right.
Program Features
MAIN
Primary Objective (Goal)
Build maximum lower-body strength and a new Back Squat PR through a structured, science-based squat specialization plan.
Expected Result
Stronger legs, bigger squat numbers, improved squat depth/stability/mobility, faster bar speed/RFD, stronger posterior chain and core, and an expected Back Squat 1RM increase of +7–12% on average.
Target Audience (Training Level)
Intermediate to advanced athletes; functional fitness competitors; Olympic weightlifters; strength athletes; coaches; male & female athletes who want stronger squats and better lower-body power.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female); product page also provides Male/Female option.
60–75 min (estimated from 3-session structure, warm-up, main squat work, accessories/core, stretching and 1–3 min main-set rests)
Coaching or Self-Training
Self-training; optional Torokhtiy Club / coach guidance available as an upsell
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English; Spanish version available
Exercises Video Demonstration
Yes (click-to-watch video library; general warm-up and post-workout stretching videos included)
Trial / Demo Available
Yes — first 3 sessions available as free demo / Start Free Trial
Payment Type
One-time purchase
Price
$46.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 demo sessions free; Spanish version available; 30% off next program may be available for tagged Instagram results; optional 7-day Torokhtiy Club trial/coach guidance upsell
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
39 unique training sessions; 70+ accessory exercises; 36 new exercises; weekly mobility activation; optional recovery & mobility session; tempo prescriptions; contrast supersets; pyramid loading; integrated load system; PR/maxout week; clickable video library
ADDITIONAL (TRAINING)
Season
Year-round; especially useful as a dedicated lower-body strength block or off-season strength phase
Yes — includes a Competition/Maxout week to test Back Squat PR; also transfers to Olympic lifts and other sports.
Training Style / Methodology
Advanced periodization with progressive overload, contrast method, pyramid loading, tempo training, integrated load management, accessory work and mobility/stability work.
Progression Model
Structured progression from volume/control to intensity/overload to peak/performance, followed by maxout; loads scale by % of Back Squat/Front Squat 1RM and RPE-style intensity categories.
Partially — load is individualized via 1RM percentages and intensity categories; optional recovery/mobility session can be scheduled flexibly; no individualized coaching unless using the optional club/coaching upsell.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM, tempo codes, Light/Medium/Challenging/Heavy intensity categories, contrast supersets, pyramid loading, accessory/core blocks.
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No
Fixed Time/Days or Flexible
Flexible within the week: 3 training sessions plus optional Recovery & Mobility session; exact days can be scheduled around recovery.
Main Exercises (Used the Most)
Back Squat, Front Squat, Pause Back Squat, Paused Front Squat, Bench Back Squat, Back Squat narrow/wide stance, 3 Position Back Squat, Anderson Squat, Back Squat + Front Squat, DB Bulgarian Split Squat, RDL/Deficit RDL, Cossack Squat, Split Squat, Box/Depth/Plate/Chicken jumps, core and stability drills.
Good For Recovery/Rehab
No — includes mobility/recovery work, but the main goal is strength, hypertrophy and performance, not rehab.
Adjustable Load
Yes — loads scale by Back Squat/Front Squat 1RM percentages and RPE-style intensity categories.
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — week number, week load, session load, exercise intensity, tempo prescriptions and final maxout/PR week provide progress tracking.
Rest Day Guidance
Yes — includes optional Recovery & Mobility session and rest/recovery recommendations; rest intervals are specified.
Volume Level
Moderate to High (varies by phase; includes accessory/core volume and heavier peak phases).
Intensity Level
Moderate to High; peaks at Heavy / above 85% intensity and culminates in maxout week.
Fat Loss or Muscle Gain
Strength and muscle gain / hypertrophy; not primarily a fat-loss program.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
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.
