Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
WHAT YOU GET:
WHAT YOU GET:
16 SESSIONS
The training bodybuilding program is designed according to the scheme of the traditional 3-day weekly split:
legs-shoulders;
chest-triceps;
back-biceps.
Both classic strength exercises and special exercises are used to strengthen the stabilizers and small muscle groups.
A special stretching is planned to recover and relax those muscles that were involved at the end of each session.
Duration: 45-100 minutes.
INCLUDES
4-week program (16 sessions included)
Created to to train the main muscle groups
Provide neuromuscular adaptation
Good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access.
ASYMMETRY EXERCISES
ASYMMETRY EXERCISES
The program includes ASYMMETRY exercises that are performed with an unevenly loaded bar (example: 5 kg disc on the left end and 10 kg disc on the right end).
The purpose of these exercises is to develop coordination and strengthen the stabilizing muscles.
Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training. Also this method will improve coordination and motor control.
DISTRIBUTION OF LOAD
DISTRIBUTION OF LOAD
The main volume of the olympic weightlifting bodybuilding program's load is build with the most effective exercises to strength training movements and building functional strength.
The program contains 1 optional technical session for “activating the muscle memory”.
* Recommended for offseason athletic development
STRETCHING ROUTINE
STRETCHING ROUTINE
Training requires mobility, neuromuscular control, and power production. Specialized stretching routine after each bodybuilding session will speed up recovery. Target stretching increases muscles flexibility and provide joints optimal range of motion. It can prevent muscle soreness and promote faster recovery between workouts.
NOTE: for personal use only. NOTE: training programs are non-refundable.
Awesome workout and the formatting for mobile makes it easy to read off my phone in the gym. Love the demo vids as well
M
Mark Yemets
Awesome program if you want to focus on deadlift/benchpress/squats
really high quality program with all the info! even with additional info on supplement & nutrition
L
Leandro Lee Gomes Magina
Wonderful Experience!
I got part of one of Torokhtiy’s Weightlifting courses in Sao Paulo, Brazil and got very interested on a workout program afterwards. No comments, the exercises, the interface, everything is perfect! Just go on and purchase, you’ll never regret!
G
Gerald Kettlgruber
Fun program
Was the best program to get me back to train regularly. Gains also quite nice.
B
Brian Thompson
Best Purchase of 2023!
The Weightlifting/Bodybuilding program is hands-down the best purchase I made in 2023! The cycle lasts 4 weeks consisting of 3 days per week (plus an additional optional workout). I’m in my 60s so 3x a week is perfect. I’m familiar with many of the exercises but there’s quite a few that I’ve never done before and I was definitely sore the next day. Another big plus of the program are the warm-up exercises (many of which I’ve never done before) and all the stretching movements after the workout (again, many of those are new to me). I’m thrilled with my purchase! A+++!
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!
If you want to rest from Olympic lifts and dynamic work, plan your sessions on Monday, Wednesday, Friday – this waу you will have a recovery day before each session.
If you want to stay tuned on light technical work, plan your main sessions Monday, Wednesday, Saturday and weightlifting training on Thursday. This will be the best way of training load distribution.
Can I combine it with other types of training?
We don`t recommend to combine this bodybuilding weight lifting program with others bodybuilding lifting program. Program's effectiveness largely depends on sleep, nutrition, and recovery. Train smart, get enough rest.
Will this olympic lifting for mass prepare me for the competition?
WEIGHTLIFTING BODYBUILDING isn’t a program that should be used to get ready for a competition. If your goal is to compete,I recommend to continue training using my competition training program.
Will this program help me to gain muscles?
Yes, it can help with this. For this we recommend to use additionally our nutrition program. Find special offer HERE.
When to use this program?
The optimal time to follow this program is the off-season and transition period. These loads will be an excellent alternative to traditional weightlifting cycle loads for athletes who want a physical and psychological break.
What type of equipment is needed for this olympic lifts for bodybuilding program?
No, WL BB 2.0 is not a continuation or an add-on to WL BB 1.0. They BOTH are standalone programs, but WL BB 2.0 has been enhanced with new features and improvements.
I’ve already completed WL BB 1.0. Should I take WL BB 2.0 as well?
Definitely worth taking! WL BB 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.
Program Features
MAIN
Primary Objective (Goal)
Train the main muscle groups to strengthen them, support stabilizers and help prevent injury while giving weightlifters a bodybuilding-focused off-season block.
Expected Result
Stronger main muscle groups and stabilizers, improved bodybuilding-style strength/hypertrophy, better muscular-system reliability, and a physical/psychological break from heavy Olympic-lifting cycle loads while maintaining technical muscle memory through optional WL work.
Target Audience (Training Level)
Beginner to Advanced; male/female weightlifters, functional fitness athletes and lifters who want off-season/transition bodybuilding work or stronger main muscle groups.
Any device (PDF + clickable video links; mobile-compatible version; optional TrainHeroic app delivery)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (video tutorial / video library links for exercises)
Trial / Demo Available
Yes — first 2 sessions free
Payment Type
One-time purchase
Price
$44.90$31.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free 2-session demo, video library, nutrition/supplement recommendations, optional TrainHeroic delivery and bundle options with Nutrition or Mobility.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
4-week / 16-session bodybuilding plan; traditional 3-day split; optional technical Olympic-lifting session; asymmetry exercises; supersets; general + special warm-up; post-workout stretching; nutrition and supplement recommendations; mobile-compatible PDF and video library links.
No — not a competition-prep plan; intended as an off-season / transition bodybuilding block. Optional technical session can help maintain Olympic-lifting muscle memory and conditioning.
Training Style / Methodology
Traditional 3-day weekly split: Legs & Shoulders, Chest & Triceps, Back & Biceps, plus 1 optional technical Olympic-lifting session; classic strength exercises + special stabilizer/small-muscle exercises; supersets and asymmetry work.
Progression Model
4-week cycle with weekly bodybuilding sessions, optional technical training, special warm-ups, RPE/intensity symbols and progressive session structure.
Periodization Model
4-week off-season / transition bodybuilding cycle with a weekly 3-day split and optional Olympic-lifting technical session.
Deload Phase
No formal deload; the program itself is positioned as an off-season/transition alternative to traditional heavy Olympic-weightlifting cycle loads.
Main Equipment Required
Barbell and bumper plates, squat rack, incline bench, collars, shoulder activation system, pull-up bar, kettlebells, plyometric box (approx. 20–24 inch).
No specific machines required; incline bench and pull-up bar are used.
Training Location
Gym / home or garage gym with barbell, rack, bench and basic strength equipment.
Nutrition
Yes — includes nutrition recommendations, macronutrient guidance, supplement recommendations, hydration and meal-timing reminders.
Warm-Up Included
Yes — general warm-up before each session plus special warm-up before the main part.
Post-Workout Included
Yes — post-workout stretching is included to recover and relax the trained muscles.
Mobility Included
Yes — warm-up, stretching, stabilizer work and mobility-supportive exercises are included; not a dedicated mobility program.
Customization Available
Yes — loads are scalable by Light/Medium/High intensity, bodyweight/SAS labels, optional technical session, supersets, asymmetry work and exercise-equipment options.
Type of Workload (Sets, Reps, Percentages)
Sets/reps, RPE-style Light/Medium/High intensity, BW/SAS labels, supersets, asymmetry exercises and some percentage-based Olympic-lifting technical work.
Pregnancy / Postpartum Safe
No / not specified
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; it is positioned as a physical and psychological break from heavy dynamic Olympic-lifting work.
Fixed Time/Days or Flexible
Structured 4-week plan; main sessions can be placed flexibly with recovery days between them, and the optional technical session can be added if the athlete wants light Olympic-lifting work.
Main Exercises (Used the Most)
Front Squat, Back Squat, Bench Back Squat, Split Squat, Calf Raise, Squat Reach, Military Press, Sitting Press, Push Press, Bench Press, Incline Bench Press, French Press, Triceps Extension, Rear Delt Fly, Shoulder Activation, Pull-Up, Bar/Lateral Pull, Biceps Curls, Wrist Flexion, Deadlift, Snatch Deadlift, Romanian Deadlift, Deficit Middle Grip Pull, Clean/C&J/Snatch optional technical work, Plank, Reverse Plank, Abs, Core Rotation, Superman Row/Swim.
Good For Recovery/Rehab
Useful as an off-season / transition break from heavy Olympic-lifting cycles; not a rehab or post-surgery program.
Adjustable Load
Yes — weights and intensity are adjustable via Light/Medium/High effort labels, bodyweight/SAS markers and percentage-based technical work where prescribed.
Coach Feedback Included
No
Community
No
Progress Tracking
Basic progress tracking through the 4-week / session structure, prescribed loads/intensity symbols and video-linked exercise library; no coach-tracked metrics specified.
Rest Day Guidance
Yes — landing recommends main sessions Monday/Wednesday/Friday, or main sessions Monday/Wednesday/Saturday with light weightlifting on Thursday; rest intervals between exercises can vary from 30 sec or less up to 3 min.
Volume Level
Moderate to High — 3 bodybuilding sessions/week plus 1 optional technical session and multiple supersets/accessory blocks.
Intensity Level
Medium to High — mostly bodybuilding/accessory work with Light/Medium/High intensity labels; designed as an alternative to super-heavy Olympic-lifting cycle loads.
Fat Loss or Muscle Gain
Muscle gain / hypertrophy and injury-prevention support; not primarily a fat-loss program.
Muscles Focus
Full body with 3-day split: legs/shoulders, chest/triceps, back/biceps; also stabilizers, small muscle groups, core and posterior chain.
Number of Unique Exercises
Not specified (50+ exercise variations shown across PDF/session cards)
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; 20+ years in Olympic weightlifting; hosted 300+ seminars worldwide and guided 10,000+ athletes.
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.
