MUSCLE GAIN 2.0 is a 5-week Olympic weightlifting training program for men and women that help you progressively build muscle and strength each and every week.
IDEAL FOR: moving to a new competitive weight class; increasing lean body mass.
Designed by an Olympian and approved by TOP professional athletes.
Principle of lean muscle aims at a set of high-quality "explosive muscle mass" and a decrease in excessive body fat. Ideal for moving to a new competitive weight class or increasing body weight.
Principle of higher reps / volume loads across the comp lifts, as well as a larger range of accessory movements targeted at relevant muscle groups.
Principle of balancing training loads providing harmonious growth of muscle mass without loss of mobility, coordination, speed and quality of weightlifting performance!
WORKS FOR EVERY BODY
WORKS FOR EVERY BODY
This program is for everyone!
No matter your gender or location, or age — you’re welcome here. I want this to be an inclusive community where everybody has an opportunity to succeed through weightlifting.
All skill levels can follow along and benefit from this program — and if you’re more advanced, this program will still challenge you and deliver results.
FEEDBACK
The following are just a few of the many comments we have received from athletes who completed my olympic weightlifting training
"I am loving it. A bit hard for me. It is necessary to be 100% focus on the training with very good rest and nutrition, but the improvement with the program is incredible"
"The variety of the loads in this program are great! I am a master lifter, and it is so satisfying to see my progress each week"
"I have run through this program twice and .hit PRs in both Snatch and Clean& Jerk. Also, improve my competition rank"
"This plan is intense and very effective. It's not just a great workout for weightlifters, but also anyone who wants to get into lifting weights!"
"This is a fantastic program for all levels. The methodology behind it, incredible! Highly recommend"
MY ATHLETES ON SOCIAL MEDIA
FROM ATHLETE TO COACHING
FROM ATHLETE TO COACHING
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.
The workout program to build muscle contains a significant number of special weightlifting exercises aimed at power construction as well as the technical elements developing together with the improving of the overall performance.
The training volume is high, the intensity is average.
OLY WEIGHTLIFTING WORKS FOR EVERY SPORT
OLY WEIGHTLIFTING WORKS FOR EVERY SPORT
Weightlifting provides a unique set of benefits that can't be found in other sports.
The explosive power and strength qualities make it an invaluable training tool for all athletes.
READY TO BULK UP AND GET STRONGER?
Transform Your Body with Muscle Gain 2.0
PROGRAM SUMMARY
PROGRAM SUMMARY
Program Duration: 5-week muscle gain program 4 days per week;
Workout Time: 50-80 minutes;
Training Level: Intermediate to Advanced;
Training Variety: ALL rep ranges to make real progress;
Target Gender: Good both for male and female athletes.
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!
I started over. I added the training to my crossfit and olympic weightlifting planning. (No crossfit for now) Bit full. 4 days muscle gain, 2 days olympic weightlifting. Like the muscle gain program. Ended today week 2. Strict press is the hard one for me. I struggle with 4x12 reps at 25kg. Had to lower the last set to 20kg. I really want to get better at strict press and get more load.
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Shmain
MUSCLE GAIN 2.0
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Pakawat Thearapati
MUSCLE GAIN 2.0
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Srini K
Loving it. Very satisfied with the overall program. Every day workout is well balanced and challenging enough. Usually i used to have discomforts due to overloading but this plan is so well designed.
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Joonas Lönn
MUSCLE GAIN 2.0
Hello! Thanks for rating us.
Are there anything specific that didn’t meet your expectation? If we missed something or there’s anything we could improve to enhance your experience, please let us know. Your feedback is really important to us!
5 stars: 46 (94%)
4 stars: 1 (2%)
3 stars: 1 (2%)
2 stars: 1 (2%)
1 star: 0 (0%)
Some of the reviews shown are from related products the merchant grouped with this one.
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Antonia Bava
Not finished yet
I started over. I added the training to my crossfit and olympic weightlifting planning. (No crossfit for now) Bit full. 4 days muscle gain, 2 days olympic weightlifting. Like the muscle gain program. Ended today week 2. Strict press is the hard one for me. I struggle with 4x12 reps at 25kg. Had to lower the last set to 20kg. I really want to get better at strict press and get more load.
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Shmain
MUSCLE GAIN 2.0
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Pakawat Thearapati
MUSCLE GAIN 2.0
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Srini K
Loving it. Very satisfied with the overall program. Every day workout is well balanced and challenging enough. Usually i used to have discomforts due to overloading but this plan is so well designed.
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Joonas Lönn
MUSCLE GAIN 2.0
Hello! Thanks for rating us.
Are there anything specific that didn’t meet your expectation? If we missed something or there’s anything we could improve to enhance your experience, please let us know. Your feedback is really important to us!
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TOSHINARI SUMIKAWA
MUSCLE GAIN 2.0
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Elijah Quandiaz
MUSCLE GAIN 2.0
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Jozef Buzogan
Ďodi
Perfektný program na naberanie svalovej hmoty pre každého kto má rád olympijské vzpieranie je to perfektný program pri ktorom sa určite nebudete nudiť. Ja som si k niektorým dňom pridal zhyby,dipy a trochu benchpresu naviac podľa toho ako sám sa daný deň cítil môžem len odporučiť.
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Sebastian de Pena
Great weightlifting program, not great muscle gain program
Id recommend this as an overall lifting program.
Maybe an intermediate level.
Didn’t gain a lot of muscle with the completion of the program
Hey, thanks for your honest feedback!
We appreciate you taking the time to share your experience with MUSCLE GAIN 2.0.
Yes, main target audience for this program are intermediate lifters!
Muscle gain is highly individual and depends on multiple factors outside the program itself - especially nutrition, recovery.
We’d love to hear more about your experience! What aspects felt lacking in terms of muscle growth?
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Julien BUY
MUSCLE GAIN 2.0
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Anonymous
thanks coach 👍
I am very happy to have finished this work. I don't think I've improved my PR much, but I'm very satisfied and I've seen great results on my physique and I'm much more confident with my PL technique. thank you very much coach.
Thank you for your kind words! At Torokhtiy, we always strive to give our best for athletes like you. Keep up the great work!
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Rene González
MUSCLE GAIN 2.0
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George Alexandru Parau
the best program for weightlifting mass
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Steve
This program will not be easy, but the results are worth it! I am so excited that my friends at gym can also enjoy this amazing system.
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Dimas
Finally I finished it and can't believe the difference! Improved my results. It's just GREAT!!!
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Alan
Like my path through this program! Increase my 1 RM and also become more confident in classic lifts!
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Mad Andrixson
By the end of my 5 weeks with this program, I was stronger and had more confidence in myself. The workload was challenging but reasonable - at least it felt that way!
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Kris K
I'm glad I finally got the chance to try out this new program. It's been an intense, smart and fast-paced experience that has helped me improve my numbers in weightlifting as well as learn about different methodologies for lifting heavy things!
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Lorna
I want to thank you for your help, your program has really done a lot for me. I used it for a several times over a year and managed to gain 25 pounds of quality weight!
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Xenia
Wow what an amazing 5 weeks it's been on the Muscle Gaining cycle! This program really gave me the final push I needed to get the last few kg on!
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Dave S
Coming to the end of the program, I can see a huge difference physically; I have lost fat and seen a big difference in my strength. I still have a way to go, but I enjoy it.
A massive THAN YOU to the Team Torokhtiy!
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Mark N
I started the program at 100kg (220lbs) in the Snatch and 120kg in the Clean & Jerk and NOW I’m at 104kg in the Snatch and 128kg in the Clean & Jerk! Satisfied with my new results!
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Serhio
I'm so excited to get the new Muscle Gain 2.0! And I'm going to run it as soon as the program cycle which I on it now is over! Excited!
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Klar
Challenging!
I found this workout program to be a great way for me get out of my zone. The variety and challenges make it so there's something new every day!
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Din
This is the perfect training solution for me. With all of its different components, it allows me to workout with no fuss and still get a great exercise routine!
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Yana Dak
The exercises were new and interesting for me, it will be great for anyone who wants to add some muscle!
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Don
Amazing bulking!
Amazing program that allows you to be accountable for making positive changes in your weightlifting game! I highly recommend the program to anyone wanting to make a difference in their training life!
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Boddy Wet
I’m very satisfied with this program and it can be tailored to all levels of experience and ability. I have observed strong gains in my legs only 5 weeks in, in addition to an overall strength.
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Wendy Bo
ENJOY IT!
You want to get stronger, move heavier weights, and look better naked? This is the place to be!
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Camille
Great program that has me squatting and deadlifting heavy again! Best purchase I’ve ever made at Torokhtiy Store.
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Alex Dottir
PRs everywhere!
The program is great! It's easy to follow and very informative. After finishing, I was able increase my PRs in the back squat & front squats as well as improve snatch technique greatly.
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Davide
The new movements I acquired really helped me notch a PR in the snatch. This is an impressive feat, and thanks to this program!
We are constantly updating our best-seller program to improve your weightlifting experience.
Here’s what’s new in the MG 2.0:
NEW! 5-week lifting plan;
NEW! + 30 % of special and auxiliary exercises;
NEW! Easy to navigate and updated design;
NEW! Video demonstration of each exercise;
NEW! Science-based training methods;
NEW! Based on athletes reviews to gain serious results;
NEW! Dynamic pre and post workout routines;
BONUS! Performance Nutrition special price.
START FOR FREE
Download first sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.
FAQ
What is the minimum required equipment needed to complete the course?
PVC
15-20 kg weightlifting bar
2,5 kg - 25 kg weightlifting plates
Jump Box
Squat Rack - optional
Weightlifting Straps - optional
Can I swap exercises if I don’t like them?
We highly recommend NOT changing the main compound movements.
How long should be this weight lifting routine to build muscle followed for?
We recommend doing this weight lifting routine for muscle gain AT LEAST one time through.
How long should I rest between exercises?
Optimal rest periods between exercises can vary from 30 seconds or less up to 3 minutes. Recommended rest intervals between sets - until you catch your breath.
What should I do If I can’t perform the given rep ranges and sets?
That means it's too heavy. Decrease the weight.
What should I do to speed up and facilitate the gaining process?
First and foremost, in order to gain muscle mass and build up your strength you must be eating a surplus of calories that is greater than the amount of energy your body is putting out. I strongly recommend you to combine your programming with my MAXIMUM PERFORMANCE.
Is MUSCLE GAIN 1.0 a prerequisite for MUSCLE GAIN 2.0?
No, MUSCLE GAIN 2.0 is not a continuation or an add-on to MUSCLE GAIN 1.0. They BOTH are standalone programs, but MUSCLE GAIN 2.0 has been enhanced with new features and improvements.
I’ve already completed MUSCLE GAIN 1.0. Should I take MUSCLE GAIN 2.0 as well?
Definitely worth taking! MUSCLE GAIN 2.0 has some cool new features and improvements.
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 lean muscle mass and strength through a high-volume Olympic-weightlifting-based hypertrophy cycle using strength accessory exercises.
Expected Result
Increased lean body mass/bodyweight, stronger Olympic-lifting support strength, better muscle pump and hypertrophy while preserving mobility, coordination, speed and overall lifting performance.
Target Audience (Training Level)
Intermediate to Advanced; weightlifters and functional fitness/strength athletes who want to move to a new competitive weight class, increase lean body mass or add a muscle-gain block.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks / 20 main workouts; designed as 5 weekly microcycles and recommended to repeat twice
Days Per Week
4 main sessions/week + 1 recovery day
Session Duration
50–80 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 (video demonstration for every exercise; 61-exercise video library, plus general warm-up and post-workout stretching videos)
Should I have active internet connection after download?
No (after download)
Special Features Inside
5-week lifting plan, +30% special and auxiliary exercises, science-based training methods, video demonstration of each exercise, dynamic pre/post-workout routines, high-volume/medium-intensity muscle-gain work and FST-7-style accessory blocks.
ADDITIONAL (TRAINING)
Season
Off-season / muscle gain / transition to a new weight class
Sport
Olympic weightlifting, functional fitness, strength training and bodybuilding-style accessory work
Can Be Used for Competition Preparation?
Not as a peaking competition program; useful for off-season muscle gain, moving to a new weight class and maintaining Olympic-lifting muscle memory/conditioning.
Training Style / Methodology
Olympic-weightlifting-based muscle gain cycle with high-volume accessory strength work, special WL exercises, supersets, FST-7-style accessory work, dynamic warm-up and post-workout stretching.
Progression Model
% of 1RM + Light/Medium intensity zones, weekly microcycles, progressive volume/load exposure, recovery week and adjustable recovery-day placement.
Periodization Model
5-week hypertrophy/muscle-gain cycle; high volume with average intensity, Week 3 recovery/lower-volume block and recommended 7–14 day deload after completion.
Deload Phase
Yes — Week 3 is planned for quality recovery with fewer exercises/sets/reps; 7–14 day recovery deload recommended after the program.
GHD optional, rubber bands optional; jump box and pull-up/lat-pull option useful depending on exercise substitutions
Gym Machines Needed
No mandatory dedicated machines; GHD optional and lat-pull/pull-up station useful
Training Location
Gym
Nutrition
Basic muscle-gain nutrition guidance; detailed Maximum Performance Nutrition plan available as optional bundle/add-on.
Warm-Up Included
Yes (general warm-up video/routine)
Post-Workout Included
Yes (post-workout stretching/cooldown and myofascial release guidance)
Mobility Included
Yes (warm-up, stretching, mobility-preserving accessory work and recovery routines)
Customization Available
Yes — loads are scaled by %/intensity; recovery day can be placed midweek or end of week; program can be repeated twice.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM, Light/Medium intensity zones, supersets, FST-7-style sets, strength accessory work and recovery-day cardio/stretching.
Pregnancy / Postpartum Safe
Not specified / consult a professional
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
Fixed 5-week structure with 4 main sessions per week; recovery day is flexible and can be placed midweek or at the end of the week.
Main Exercises (Used the Most)
Snatch pull, clean pull + clean + jerk, back squat, front squat, deadlift, Romanian deadlift, snatch push press, overhead squat, power snatch, power clean, bench back squat, Gakk squat, lat pull/pull-up, French press, curls, plank/core work and jumps.
Good For Recovery/Rehab
Not a rehab program; includes recovery day, Week 3 lower-volume recovery and post-cycle deload guidance.
Yes — 1 recovery day per weekly microcycle; recommended low-intensity cardio 20–35 min plus high-quality stretching, with the recovery day placed midweek or at week end.
Volume Level
High
Intensity Level
Average / Medium
Fat Loss or Muscle Gain
Muscle gain / hypertrophy; can support lean mass increase and reduction of excessive body fat
Muscles Focus
Full body with focus on Olympic-lifting musculature: legs/quads/glutes, posterior chain, shoulders, upper back, arms, chest and core
Number of Unique Exercises
61 exercises in the video library; 9 new exercises in MG 2.0
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
