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
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!
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
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 :)
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
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
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.
