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.
S
Shmain
MUSCLE GAIN 2.0
P
Pakawat Thearapati
MUSCLE GAIN 2.0
S
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.
J
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!
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.
Certificate of Completion
No
Reviews
4.88/5 (based on 49 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
93%
Exclusive collaboration with
No
Program In Use Since
2021
Last Update
2026
Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
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.
