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.
100% recommended
5 stars: 9 (82%)
4 stars: 1 (9%)
3 stars: 0 (0%)
2 stars: 1 (9%)
1 star: 0 (0%)
Z
Zdeněk Janošík
MASTER STRENGTH
S
Stefano Travaglia
No stress
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.
100% recommended
d
diego palacio
MASTER STRENGTH
C
Chia Jen Hsu
簡便的課表
簡便易懂的課表，也有助於提升力量
D
Danilo Atencio
Excelent !!!!
T
Tarjei Aarrestad
Great program for master athletes
I hope you can make this program available on TrainHeroic - it makes it easier to progress properly.
T
Test Test
Good program for master divison athletes
I'm 45 y.o., with 5+ years experience with weight training, but I'm new to olympic weightlifting. The loads in the program are more than enough for overall body strength + there were 1 extra trainig session with olympic lifts, so i had the opportunity to practice it too.
Completely satisfied!! Thanks Oleksiy!
s
sean caffrey
Great all around workout
I loved it. Great volume mixed with low rep heavy days. Lots and lots of bench pressing. PR on bench at the end. Never felt over tired or bored. Learned a few new movements I’ll continue doing.
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 2026, 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.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
