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  • FEMALE WEIGHTLIFTING 2.0 PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)

Weight Lifting Program for Women

12-week olympic lifting program for women, made up of 5 sessions per week. Main goal is competition preparation or hitting new PR in Snatch and C&J.

Designed by an Olympian and approved by TOP professional athletes.
$45.90 USD
$45.90 USD
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FRONT RACK MOBILITY - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
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FEMALE WEIGHTLIFTING 2.0 PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
$45.90 USD
$45.90 USD
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!

DESCRIPTION OF TRAINING PERIODS

Demo of olympic weightlifting program female by Oleksiy Torokhtiy

DESCRIPTION OF TRAINING PERIODS

Weight lifting plan for women consists of 3 periods.

GENERAL PREP (week 1-4)

Preparation, based on accessory exercises including GPP, to strengthen and prepare the body.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through stressful work in complexes.

PR TIME (week 9-12)

The main task is to preserve and increase the level of speed and power.

MY ATHLETES ON SOCIAL MEDIA

  • Weightlifter performing an overhead squat with a PVC pipe during mobility training
  • Weightlifter performing a split jerk with a loaded barbell overhead
  • Weightlifter pulling a barbell from the hang position during weightlifting training
  • Athlete posing with a certificate after a CrossFit seminar
  • Weightlifter celebrating a successful lift with a barbell overhead
  • Weightlifter setting up for a clean pull with a loaded barbell
  • Weightlifter performing a deadlift from blocks during strength training
  • Weightlifter preparing to lift a barbell from the floor in a dark gym

PROGRAM DETAILS

Female deadlift for olympic weightlifting program

PROGRAM DETAILS

  • 12 weeks + 2 bonus weeks
  • 5 days / week
  • 45-120 minutes per session
  • 50+ specific exercises
  • Primary focus on Olympics Lifts 
  • Full access to all training content

NEED A FULL TRAINING CYCLE?

Comprehensive 12-week prep for competitions!

FEEDBACK

The following is just a sample of the many positive feedback I have received from athletes who completed this program.

"This is an incredible program for all levels! The methodology behind it will change your weightlifting game"

"Absolutely love it! PRs on both my competition lifts"

STEP-BY-STEP VIDEO INSTRUCTIONS

Full Body WarmUp for olympic weightlifting program by Oleksiy Torokhtiy

STEP-BY-STEP VIDEO INSTRUCTIONS

The workouts include everything you need:

  • warm up set for muscle activation and prehab, including static stretching; 
  • cooldown routine with specific exercises that target muscles in different ways;
  • 78 video instructions on how do each exercise properly so they're effective!

LOAD PROGRESSION

Load progression for olympic weightlifting program from Oleksiy Torokhtiy

LOAD PROGRESSION

Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves. 

  • Week 1-8 be ready perform hard work in complex and strength exercises. 
  • Week 9-12 be ready to shift to snatch and Clean and Jerk exercises.
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!

PRICING

12 Weeks

WOMEN WEIGHTLIFTING 2.0

WOMEN 2.0

$45.90

24 Weeks

FEMALE 2.0 + MOBILITY FOR WEIGHTLIFTING

WOMEN 2.0 + MOBILITY

$69.00 $99.00

12 Weeks

WOMEN 2.0 + NUTRITION

WOMEN 2.0 + NUTRITION

$69.00 $89.80

  • Program Length:
  • 12 Weeks
  • 24 Weeks
  • 12 Weeks
  • # of Programs:
  • 1
  • 2
  • 2
  • Additional Programs:
  • -
  • Full-Body Mobility for Weightlifting
  • Nutrition
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
  • ✔
  • ✔
  • Discounted Price:
  • -
  • 31% OFF
  • 24% OFF
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OUR OLYMPIC WEIGHTLIFTING PROGRAMS

  • PROGRAM

  • Main Goal

  • Short Description

  • Athlete Level

  • DURATION

  • PRICE

  • Torokhtiy Club

  • Train under Oleksiy guidance with an exclusive program

  • Receive expert feedback from the coach. Train and progress with the team, 100% online and flexible on your time!

  • ALL LEVELS

  • No limits / 4 workouts per week

  • $39.90
    /monthly
    $49.90

  • MORE INFO

  • WOMEN 2.0

  • Competition preparation or to hit new result

  • The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.

  • ADVANCED (Intermediate - high)

  • 12 weeks 5 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • Intenso

  • Competition preparation or to hit new result

  • Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.

  • ADVANCED (Intermediate - high)

  • 7+1 week 5 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • OLY WOD

  • Competition preparation or to hit new result

  • Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.

  • AMATEUR (Low - intermediate)

  • 12 week 3 workouts per week 45-90 min

  • $45.90

  • MORE INFO

  • Master Diesel

  • Competition preparation or to hit new result

  • Optimized volume, less shock loads, more recovery. Get new result while refining technique.

  • MASTERS (Low - intermediate)

  • 9+1 week 4 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • Beginner 2.0

  • Foundational program

  • Learn and improve technique, build foundtion in strength & power.

  • BEGINNERS (Low)

  • 6 week 3 workouts per week 45-80 minutes

  • $44.90

  • MORE INFO
More reviews

MEET YOUR COACH

Oleksiy Torokhtiy coach on seminars

MEET YOUR COACH

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.

My best competition results are:

200 kg in Snatch (video)

240 kg in Clean & Jerk (video)

HOSTED OVER 300 SEMINARS WORLDWIDE

The compilation of Oleksiy Torokhtiy weightlifting seminars

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 2025, I officially earned my PhD in Sport Science!

More about our story is here.

PROGRAM UPDATE

Woman lifting a barbell in a gym setting

PROGRAM UPDATE

We are constantly updating our best-seller program FEMALE WEIGHTLIFTING to improve your weightlifting experience. 

Here’s what’s new in the men's weightlifting program:

  • NEW! Interactive video library 
  • NEW! Pre and post-workout stretch 
  • NEW! Detailed special warmup 
  • NEW! + 20 % of special and auxiliary exercises
  • NEW! Optimised load
  • NEW! Easy to navigate design 
  • NEW! Mobile version

START FOR FREE

Demo of weight lifting program for women by Oleksiy Torokhtiy

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

Start Free Trial

FAQ

Do I need a new Female 2.0 program if I trained according to the Female 1.0 program?

The answer is yes, 100%! Weight training program for women is a completely new program. This training program 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 strength training program for women is designed to be 5 days per week. We do not recommend training 4 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 womens weight lifting plan 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 weight lifting routine for women 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 wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

What equipment do I need for the weight training routine for woman?

Is WOMEN 1.0 a prerequisite for WOMEN 2.0?

No, WOMEN 2.0 is not a continuation or an add-on to  WOMEN 1.0. They BOTH are standalone programs, but WOMEN 2.0 has been enhanced with new features and improvements.

I’ve already completed WOMEN 1.0. Should I take WOMEN 2.0 as well?

Definitely worth taking! WOMEN 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.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Program Features

MAIN

Primary Objective (Goal) Provide a full female-specific Olympic weightlifting competition cycle aimed at a new result in the Snatch and Clean & Jerk.
Expected Result New Snatch and Clean & Jerk results; improved Olympic lifting technique, power, speed, strength, competition readiness and confidence under heavy attempts.
Target Audience
(Training Level)		 Female Olympic weightlifters and functional fitness athletes; primarily intermediate to advanced / intermediate-high athletes preparing for competition or PRs.
Age Group Adults (no specific restriction)
Gender Female
Program Length 12 weeks + 2 bonus weeks (MAXOUT / Competition protocols)
Days Per Week 5 sessions/week
Session Duration 45–120 min per session
Coaching or Self-Training Self-training; optional coach/community guidance through Torokhtiy Club is promoted separately

ADDITIONAL (FILE)

Format PDF (digital download)
App No
Platform Any device (downloadable/printable PDF + clickable interactive video library)
Print Friendly Yes
Language English
Exercises Video Demonstration Yes — 78 video instructions / tutorial videos
Trial / Demo Available Yes — first 3 sessions available for 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; 2 bonus weeks for MAXOUT/Competition approach; 78 video instructions; interactive video library; mobile version; bundle options with Mobility or Nutrition
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside Female-specific load design; 3-period competition structure; general + special warm-up/prehab; cooldown/static stretching/myofascial release; PR/MAXOUT and Competition protocols; optimized load; +20% special/auxiliary exercises; mobile-friendly navigation

ADDITIONAL (TRAINING)

Season Competition preparation / PR cycle; can be used year-round when planning a peak
Sport Olympic Weightlifting
Can Be Used for Competition Preparation? Yes — designed for full comprehensive Olympic weightlifting competition preparation and a new Snatch/C&J result
Training Style / Methodology Female-specific Olympic weightlifting periodization with Snatch/C&J focus, complexes, strength exercises, GPP/accessory work, heavy/technical/recovery session alternation and prehab/cooldown routines
Progression Model Wave-like volume/intensity progression using % of 1RM, Light/Medium/Challenging intensity labels, optional sets and progressive shift toward heavy Snatch/C&J singles
Periodization Model 3 periods: Weeks 1–4 General Preparatory, Weeks 5–8 Special Preparatory, Weeks 9–12 Pre-Competition; followed by MAXOUT or Competition bonus protocols
Deload Phase Yes — pre-competition phase gradually reduces volume while keeping intensity high; bonus protocols include recovery/light sessions before testing or competition
Main Equipment Required Barbell, bumper plates, squat rack, PVC, straps, box or bench
Additional Equipment Needed GHD optional, rubber bands optional; landing FAQ also lists blocks, kettlebells, plyometric box and Shoulder Activation System; weightlifting shoes recommended
Gym Machines Needed GHD optional; otherwise no machines required
Training Location Gym / Olympic weightlifting facility with barbell, rack and basic lifting equipment
Nutrition No dedicated nutrition plan included; recovery notes emphasize sleep, nutrition, hydration and recovery responsibility
Warm-Up Included Yes — general warm-up plus special warm-up routine for activation and prehab
Post-Workout Included Yes — cooldown, static stretching and myofascial release after each session
Mobility Included Yes — mobility/flexibility work, prehab and cooldown are included; recovery activities for flexibility/mobility are recommended
Customization Available Yes — loads are based on personal 1RM/PR percentages, optional sets, intensity labels, and separate MAXOUT vs Competition protocols; weekly schedule is structured
Type of Workload
(Sets, Reps, Percentages)		 Sets, reps, % of 1RM/PR, Light/Medium/Challenging workload labels, optional sets, supersets and complex exercise sequencing
Pregnancy / Postpartum Safe No
Menopause-Adapted No
Corporate Wellness Programs No
Youth / School Programs No
Rehabilitation / Post-Surgery No — not a rehabilitation/post-surgery plan; includes prehab, mobility and recovery guidance only
Mental Health & Mindfulness Integration No dedicated mindfulness component; mental preparation is mentioned for the pre-competition phase
Fixed Time/Days or Flexible Structured 5 days/week; rest days/recovery activities should be planned and training 4 days in a row is not recommended
Main Exercises
(Used the Most)		 Snatch, Clean & Jerk, Clean, Jerk, Front Squat, Back Squat, Clean Pull, Snatch Pull, Push Press, Snatch Push Press, Snatch Balance, Sots Press, Jerk Support, Muscle Snatch/Clean, complexes, presses, jumps, core/GPP and accessory work
Good For Recovery/Rehab Good for structured recovery management and injury-risk reduction within competition prep; not a rehab/post-surgery program
Adjustable Load Yes — % based on personal 1RM/PR, optional sets and intensity labels allow scaling
Coach Feedback Included No
Community No
Progress Tracking Yes — load dynamics/structure charts, week-by-week plan, PR/MAXOUT sessions and competition protocols help track progress
Rest Day Guidance Yes — rest days, sauna/massage recommendations, full-day-off guidance and recovery planning are included
Volume Level High — 5 sessions/week with high volume, especially in General and Special Preparatory periods
Intensity Level Average to High — intensity rises through the Special Preparatory and Pre-Competition phases, with high-intensity singles near the peak
Fat Loss or Muscle Gain Performance/strength/power focus; includes hypertrophy, power and absolute strength work; not primarily fat loss
Muscles Focus Full body for Olympic lifting: legs, posterior chain, shoulders, arms/pressing muscles, back, core, Snatch/C&J movers and stabilizers
Number of Unique Exercises 50+ specific exercises

CREDENTIALS & TRUST

Made By Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach Oleksiy Torokhtiy
Programming Coach Sergii Putsov
Coach Certifications Olympian Oleksiy Torokhtiy; PhD in Sport Science; former professional athlete; 300+ seminars worldwide; coached/guided 10,000+ athletes
Certificate of Completion No
Reviews 4.89/5 (based on 9 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