According to this training plan, you will perform deadlift exercises only 3 times a week:
Mon: Training
Tue: Day-off
Wed: Training
Thu: Day-off
Fri: Training
Sat: Day-off
Sun: Day-off
It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 7 and 8, following an inverted U-shape.
The peak % of 1RM climbs from 75% of 1RM in week one to 102.5% (your new max attempt) in week 13.
Session 2 provides a low intensity Olympic weightlifting load weekly to provide technical training and muscle memory support.
PROGRAM UPDATE
PROGRAM UPDATE
We want you to have access and the best possible training experience. That's why my team has been hard at work on an updated DEADLIFT version for all your needs!
Here’s what’s new in this program:
NEW! Interactive video library;
NEW! Pre and post-workout stretch;
NEW! Detailed special warmup;
NEW! Supplementary exercises to attack your weak points;
NEW! More exercises to strengthen your core;
NEW! Strength Training Reps and Sets Schemes;
NEW! Truly interactive design;
NEW! Mobile version for greater viewer experience even on small screens.
Awesome programming, not too intense but effective. I’m at week 5 and already seeing my deadlift improve, mentally and physically. I recommend for anyone looking for an effective program
J
Jay Reyes
Percentages a little too high...
I haven't been able to get through the first block because the prescribed deadlift percentages are too high. There is no way I'm hitting 85% for reps at week 2 or 3. The exercise selection otherwise makes sense. This is coming from the perspective of a class 1 powerlifter. I'm going to restart the program taking 50lbs off my 1rm for the first 2 blocks.
Hi!
Thanks for your reply!
Yes, it is possible that this load can be too intensive. From our perspective athlete start this cycle when he is in normal shape (around 80-85%) of his readiness.
Of course it is smart move to scale down the load if needed and stay at the optimal intensity.
Once again thank for reaching us and feel free to contact again if needed!
Good luck!
i
ivan salvatierra
Great program
Great program to increase PR's. I was stuck for a while and this program helped me increase my PR by 20 lbs easily after 12 weeks.
It's always rewarding to see our athletes achieve their fitness goals and make progress. Keep up the fantastic work, and if you have any more feedback or need assistance with anything else, feel free to reach out. Happy lifting!
R
Riccardo Sandonà
Deadlift 2.0
Perfect training to perform new personal best in deadlift and also nice for athlete who need to develop strenght during off season or in pre season
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!
Do I need a new Olympic Deadlift program if I trained according to the Deadlift 1.0 program?
The answer is yes, 100%! Deadlift only program is a completely new program. This deadlift cycle is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.
How frequently should I train?
This best deadlift program is designed to be 3 days per week. We do not recommend training 3 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.
Can I combine it with other types of training?
We do not recommend combining this increase deadlift 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 to wear weightlifting shoes during this deadlift program pdf, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
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.
Develop deadlift strength and achieve a new Deadlift PR through a 12-week Olympic-weightlifting deadlift cycle built around deadlift variations, squats, pulls, Olympic-lifting support drills and core/GPP work.
Expected Result
10–15% Deadlift increase target; new Deadlift PR, stronger posterior chain/back/legs, better pulling power for Olympic lifting and readiness for an optional Week 13 PR/maxout session.
Target Audience (Training Level)
Intermediate to Advanced; weightlifters, functional fitness athletes and strength athletes who want a dedicated deadlift-strength block and already understand basic barbell lifting.
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (detailed video guides / interactive video library for all exercises)
Trial / Demo Available
Yes — first 3 sessions free
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free, interactive video library, mobile-friendly version, TrainHeroic App option, PR/maxout recommendation, recommended articles and free training tools/resources on the site.
Delivery Format
Online (digital)
Should I have active internet connection after download?
GHD / hyperextension setup useful; otherwise no dedicated machines required.
Training Location
Gym / fully equipped weightlifting facility or garage gym with Olympic-lifting equipment
Nutrition
No dedicated nutrition plan; landing/PDF emphasize sleep, nutrition and recovery responsibility for best results.
Warm-Up Included
Yes — general warm-up and detailed special warm-up included
Post-Workout Included
Yes — post-workout stretching / cooldown included
Mobility Included
Yes — warm-up, pre/post-workout stretching, recovery and flexibility guidance included; not a standalone mobility program.
Customization Available
Yes — loads are percentage-based from current 1RM/PR and auxiliary work uses RPE; optional sets, load scaling and recovery/cardio additions can be adjusted by the athlete.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of PR/1RM (Deadlift plus Snatch/Clean & Jerk/Back Squat as needed), RPE Light/Medium/Challenging/Heavy, optional sets, supersets, timed holds and PR/maxout protocol.
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 dedicated mindfulness component; focus, technical control and recovery discipline are emphasized.
Fixed Time/Days or Flexible
Fixed 12-week / 3-days-per-week structure; Mon/Wed/Fri suggested and optional Week 13 PR/maxout timing can be adjusted.
Main Exercises (Used the Most)
Deadlift, Deficit Deadlift, Block Deadlift, Romanian Deadlift, Deficit RDL, Clean Pull + Clean, Power Clean, Snatch Technique, Clean & Jerk Technique, Front Squat, Back Squat, Bench Back Squat, Good Morning, Split Squat, Lat Pull, Plank/Side Plank, Disc Hold/Juggling, Wrist Flexion.
Good For Recovery/Rehab
No — performance and strength-focused, though warm-up, tapering, stretching and recovery guidance are included.
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — through 1RM percentage progression, 12-week block structure and optional PR/maxout assessment.
Rest Day Guidance
Yes — one day on/one day off pattern, no 3 training days in a row, recovery activities such as sauna/massage, and optional low-intensity cardio up to 30 minutes.
Volume Level
Moderate to High; volume builds and peaks before taper
Intensity Level
Medium to Heavy / High; heavy work progresses toward PR/maxout attempts up to about 102.5%.
Fat Loss or Muscle Gain
Strength / Deadlift PR; not primarily fat loss, though it supports muscle and strength development.
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
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.
