This program is designed according to the scheme of the traditional 3-day weekly split:
Day 1 – Legs and Shoulders
Day 3 – Chest and Triceps
Day 5 – Back and Biceps
For athletes who still want to do the minimum Olympic weightlifting work, it is recommended to add optional technical training anywhere in between main sessions.
It will help to support your muscle memory and conditional level.
PROGRAM DETAILS
PROGRAM DETAILS
DURATION:
4 weeks / 3 days a week / 60-90 minutes.
TRAINING GOAL:
Athleticism, pumping and fat burning.
TRAINING LEVEL:
Beginner to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic GYM equipment is suggested.
OFF-SEASON TRAINING
OFF-SEASON TRAINING
If you're looking to take a break from dynamic explosive work and heavy weights, this program is perfect for your off-season.
It will help trainees build lean muscle mass while they get their mental clarity needed after suffering through intense training sessions all year long!
THIS BODYBUILDING WORKOUT PROGRAM IS IDEAL FOR:
THIS BODYBUILDING WORKOUT PROGRAM IS IDEAL FOR:
Muscle pumping and fat burning;
Building muscle mass;
Turning heads when you walk by.
NEED A PLAN THAT BALANCES MUSCLE BUILDING AND FAT LOSS?
This Program is Designed for You!
EXTRA BONUS
EXTRA BONUS
Inside this weight lifting bodybuilding program, you will find special nutrition recommendations to make sure your body is ready!
What you will learn through this BONUS material:
steps of building your diet;
recommendations for bulking, shredding or maintaining your body weight;
the most important aspects of athlete's nutrition you need to remember.
I purchased this program as I want to have a decent program I can follow, with no much burden as well to be efficient on time.
I find this program very good, diversified targeting most of the important muscles.
H
Hoang Son Le
Worth following
Overall, I am very satisfied with this program. It is not easy by all means so you may want to adjust training weights based on your level. I am now running this program the 2nd time.
B
Brian Thompson
Summer Edition is Awesome!
In August 2023, I purchased the Beginner's Weightlifting Bodybuilding program and was extremely pleased with all the new movements/stretching exercises that were involved. So when I received an email that the "Summer Edition" Weightlifting Bodybuilding program was available I didn't hesitate. I'm in my 60s so 3x a week is a perfect schedule and like the Beginner's program, the "Summer Edition" is filled with new movements and stretching exercises that I've never done before: Russian Twist, Wave Push Up, Iron Butterfly, T-Plank, Plank Triangle-Cross and Scissors (all from Week 1) were quite challenging. I just finished Session 1 of Week 2 today and Side Squats, Plank Walk and Squat Jack were all new to me (I'll be sore tomorrow). I don't own a smart phone and I like to have the program in my gym bag so I stopped at Office Depot, had the program printed out on heavy card stock and spiral bound so I know exactly what to do each training session (I review the videos for each exercise before leaving for the gym)! A fantastic program -- you won't be disappointed! A+!
Hi Brian,
Thank you so much for sharing your thoughts on our 'Summer Edition' Weightlifting Bodybuilding program. We're thrilled to hear that you've been enjoying it and finding the new movements and exercises challenging and rewarding.
Your dedication to your fitness journey is truly inspiring, and we appreciate your creativity in printing and binding the program for your convenience.
Your A+ rating and kind words mean a lot to us. We're here to support you on your fitness path, so feel free to reach out if you ever have any questions.
Wishing you continued success and enjoyable workouts!
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!
Yes, but we highly recommend NOT changing the main compound movements in this cardio and weight lifting program.
Is training to failure ok?
NO! You will train a lot more efficiently by avoiding failure. We recommend training to a RPE 9 meaning you have 1 rep left in the tank. It is a 3-day-a-week bodybuilding program with day(s)-off between each training, as your muscles need time to recover. And training to failure makes this process incomplete in these rest intervals.
What are the best pre and post workout meals?
By consuming a good source of protein and carbohydrates before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth. Carbohydrates are also great after a workout, as they provide the body with fast-acting glucose as fuel to the muscles.
How long should this program be followed for?
We recommend doing this summer strength and conditioning program AT LEAST one time through, we want everybody who is joining this bodybuilding journey to get the most out of this program.
What equipment do I need for this bodybuilding training plan?
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.
Build general bodybuilding fitness for weightlifters with emphasis on athleticism, target-muscle pumping and fat burning.
Expected Result
Improved lean muscle mass, muscle pump and fat-loss support; a physical and psychological break from heavy dynamic Olympic lifting while maintaining basic WL muscle memory/conditioning.
Target Audience (Training Level)
Beginner to Advanced; weightlifters, functional fitness and strength athletes wanting off-season / transition bodybuilding and fat-burning work.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
4 weeks
Days Per Week
3
Session Duration
60–90 min; programmed cardio blocks can add 25–45 min depending on session
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + video library)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (video tutorial / video library for exercises)
Trial / Demo Available
Yes, first 3 sessions free
Payment Type
One-time purchase
Price
$46.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Nutrition recommendations bonus; optional bundles with Strong Core or Maximum Performance Nutrition
Delivery Format
Online (digital)
Should I have active internet connection after download?
Weightlifting / Bodybuilding / Strength & Conditioning / General Fitness
Can Be Used for Competition Preparation?
No — not a competition-prep program; intended as off-season / transition / pre-summer bodybuilding and conditioning. Optional light WL work helps preserve muscle memory.
Training Style / Methodology
Traditional 3-day weekly split: Legs & Shoulders, Chest & Triceps, Back & Biceps; bodybuilding hypertrophy/pump work + fat-burning cardio; optional Olympic lifting maintenance.
Progression Model
4-week progressive bodybuilding cycle with 3 sessions/week; RPE Light/Medium/Challenging loads, supersets, cardio blocks and increasing session challenge.
Periodization Model
4-week off-season / pre-summer bodybuilding cycle; designed as a transition alternative to heavy Olympic weightlifting loads.
Deload Phase
No formal deload; program itself is a lower technical/Olympic-intensity transition/off-season block compared with competition preparation.
Main Equipment Required
Barbell and bumper plates, squat rack, incline bench, collars, straps, pull-up bar, dumbbells, mat
Additional Equipment Needed
Comfortable weights/equipment as needed: bumper plates, dumbbells, kettlebells; cardio option such as bike, ski erg, rower, treadmill or outdoor jogging
Gym Machines Needed
No specific machines required; cardio machine optional
Training Location
Public gym / home or garage gym with basic gym equipment and cardio option
Nutrition
Yes — includes nutrition recommendations for bulking, shredding or maintaining body weight, macronutrient guidance, carb cycling and meal-timing tips
Warm-Up Included
Yes — general warm-up + special warm-up before the main session
Post-Workout Included
Yes — post-workout stretching + cardio block
Mobility Included
Yes — warm-up, stretching and controlled movement are included; not a mobility-specific program
Customization Available
Yes — use comfortable weights/equipment, adjust cardio intensity via max HR/HR zone, and optionally add light Snatch/C&J work to maintain WL muscle memory.
Type of Workload (Sets, Reps, Percentages)
Sets/reps, RPE-style Light/Medium/Challenging loads, supersets and time-based cardio; most exercises are not percentage-based.
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; positioned as a physical/psychological break from heavy dynamic Olympic-lifting work.
Fixed Time/Days or Flexible
Structured 3 sessions/week with day(s) off between sessions; session days can be placed flexibly across the week.
Main Exercises (Used the Most)
Back Squat, Split Squat, Calf Raise, Sitting Press, Rear Delt Fly, Plank, Russian Twist, Bench Press, Incline Bench Press, French Press, Military Plank, Iron Butterfly, Deadlift, Deficit RDL, Lateral Pull, Biceps Curls, Wrist Flexion, T-Plank, Raised Crunches, Squat Jack, Wave Push-Up, Push-Up variations, Halo, Side Squat, Shoulder Fly, Front Rise, Pull-Up, Middle Grip Pull, Lunges and cardio blocks
Good For Recovery/Rehab
Good as an off-season / transition break from heavy Olympic lifting; not a rehab or post-surgery program
Adjustable Load
Yes — choose comfortable weights, scale Light/Medium/Challenging effort and adjust cardio intensity using HR guidance
Coach Feedback Included
No
Community
No
Progress Tracking
Basic week/session structure and nutrition/cardio guidance; no formal app-based or coach-tracked progress metrics
Rest Day Guidance
Yes — sessions are 3 days/week with days off between sessions; rest between exercises is 30 sec or less up to 3 min; cardio/stretching guidance included
Volume Level
Moderate to High — 3 bodybuilding sessions/week plus cardio and multiple supersets
Intensity Level
Medium to Challenging — RPE-based lifting plus cardio at ~60–70% max HR
Fat Loss or Muscle Gain
Both — muscle gain / lean mass and fat-burning emphasis
Muscles Focus
Full body with 3-day split: legs/shoulders, chest/triceps, back/biceps; also core/abs and conditioning
Number of Unique Exercises
50+ movements/exercise variations (not explicitly specified on landing)
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
Certificate of Completion
No
Reviews
4.8/5 (based on 10 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2022
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.
