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
M
Mehdi Godefroid
Incredible
As other progs, insane.
L
Line Loktu
FEMALE SQUAT PROGRAM 2.0
L
Lazar Pavlović
SQUAT PROGRAM 2.0
J
Jamaal Gamble
Amazing
Effective and deliciously brutal.
5 stars: 23 (88%)
4 stars: 3 (12%)
3 stars: 0 (0%)
2 stars: 0 (0%)
1 star: 0 (0%)
Some of the reviews shown are from related products the merchant grouped with this one.
C
Carlene
best squat program in this time of my life
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
V
Valerio Boldreghini
Simple but very effective!
I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.
It allowed me to reach very heavy weights, considering my own bodyweight :)
Extremely high value for money!
M
Mario Restrepo
Power program
Excelente programa.. 100% recomendado
B
Bahia Benjelloun
Amazing program
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
M
Mehdi Godefroid
Incredible
As other progs, insane.
L
Line Loktu
FEMALE SQUAT PROGRAM 2.0
L
Lazar Pavlović
SQUAT PROGRAM 2.0
J
Jamaal Gamble
Amazing
Effective and deliciously brutal.
M
Manel Pires Fole
SQUAT PROGRAM 2.0
A
Alejandro Gonzalez
Intense but worth it
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
G
Giancarlo Grasso
Super!
Very Great programm!
K
Khaled Omran
Deserve to try it
I find very structured and progressive to achieve my objectives. It is recommended
M
Max Tømmerdal
SQUAT PROGRAM
D
Dayane Martins
I'm not do yeat
J
Jacob Tejeda
Different, in a good way.
The cadence of sets vs reps is unlike anything I've done before. It does seem like not a lot of work is performed, but that's really how accurate your 1RM is. For me, I kept it lower due to training limitations, but still feels great. The one shortfall is i have no idea how often to train...4 days in a row? On on off? Biofeedback regulated? I cycled some upper body accessory work, and in 3 weeks, feel good progress in my squat pattern. Thanks T-dawg
Z
Zoul
Squat program
Its GROSS! But whatever it is to make my legs STRONK! Completed week 1.. 11 weeks to go. NO REGRETS gettin this squat program...
M
Maciej Fojtar
SQUAT PROGRAM
B
Brandon
Excellent!
L
Ludovica Sartini
SQUAT PROGRAM
R
R.O.
Great program
V
VIJAY
Super Awesome
I really liked it and its helping awesome.
Thank you Very much
Vijay
A
Alonso Heredia
🤙🏻
NICE!👌🏻👊🏻
M
Marc Alongi
The best programm
Z
Zygimantas Butkevicius
Really good
Really good and professional program
W
William Wolter
Highly recommended!
M
Myriam Lowles
Squat Program
Hi!
I am happy that I bought this squat program. Well, I want to say right now I chose the easiest level for myself, but I've seen a good result (as for me). It's an interesting and convenient training program. Now I plan to choose next program.
Thank you very much.
Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.
10-YEAR STRONGER TOGETHER
10-YEAR STRONGER TOGETHER
This new edition of SQUAT 2.0 training program is dedicated to the 10-years anniversary of Torokhtiy Weightlifting, as a company, creating training programs.
Everything we do is for you.
30 days money back guarantee;
Start with free DEMO without need to pay;
One-time payment for life-time usage, no recurring payments;
Real-person customer support.
MEET YOUR COACH
MEET YOUR COACH
I'm Oleksiy Torokhtiy, your online coach.
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!
Do I need a new SQUAT 2.0 program if I trained according to the SQUAT program?
The answer is yes, 100%! SQUAT 2.0 is a completely new program. This training program is unique, featuring optimized loads, and new accessory work compared to the original.
What Results Can You Expect?
+7–12% increase in Back Squat 1RM (average)
Faster bar speed and improved rate of force development (RFD)
Better squat depth, stability, and mobility under load
Noticeable gains in posterior chain and core strength
Explosive power that transfers to other sports and Olympic lifts
What equipment is needed?
You need the following equipment for best result:
Barbell
Weight Plates
Collars
Bench
GHD
Kerrlebells
Resistance Bands
Lifting Platform
Squat Rack
Box
Foam Roller
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 program. It will give you even more benefits.
Why are there two versions of Squat Program 2.0 - a main version and a Female version? What's the difference?
Squat Program 2.0 is built around percentages based on your current 1RM values, so it automatically adapts to each athlete and works equally well for both men and women.
We've found that athletes search for programs differently, and some women may assume a program isn't intended for them when they see a male athlete featured on the landing page without any note that it's also designed for women. That's why we created a separate Female version «technical» page - to make that clear.
If you purchased both versions of Squat Program 2.0, reach out to us at direct@torokhtiy.com and we'll make it right.
Program Features
MAIN
Primary Objective (Goal)
Build maximum lower-body strength and a new Back Squat PR through a structured, science-based squat specialization plan.
Expected Result
Stronger legs, bigger squat numbers, improved squat depth/stability/mobility, faster bar speed/RFD, stronger posterior chain and core, and an expected Back Squat 1RM increase of +7–12% on average.
Target Audience (Training Level)
Intermediate to advanced athletes; functional fitness competitors; Olympic weightlifters; strength athletes; coaches; male & female athletes who want stronger squats and better lower-body power.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female); product page also provides Male/Female option.
60–75 min (estimated from 3-session structure, warm-up, main squat work, accessories/core, stretching and 1–3 min main-set rests)
Coaching or Self-Training
Self-training; optional Torokhtiy Club / coach guidance available as an upsell
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English; Spanish version available
Exercises Video Demonstration
Yes (click-to-watch video library; general warm-up and post-workout stretching videos included)
Trial / Demo Available
Yes — first 3 sessions available as free demo / Start Free Trial
Payment Type
One-time purchase
Price
$46.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 demo sessions free; Spanish version available; 30% off next program may be available for tagged Instagram results; optional 7-day Torokhtiy Club trial/coach guidance upsell
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
39 unique training sessions; 70+ accessory exercises; 36 new exercises; weekly mobility activation; optional recovery & mobility session; tempo prescriptions; contrast supersets; pyramid loading; integrated load system; PR/maxout week; clickable video library
ADDITIONAL (TRAINING)
Season
Year-round; especially useful as a dedicated lower-body strength block or off-season strength phase
Yes — includes a Competition/Maxout week to test Back Squat PR; also transfers to Olympic lifts and other sports.
Training Style / Methodology
Advanced periodization with progressive overload, contrast method, pyramid loading, tempo training, integrated load management, accessory work and mobility/stability work.
Progression Model
Structured progression from volume/control to intensity/overload to peak/performance, followed by maxout; loads scale by % of Back Squat/Front Squat 1RM and RPE-style intensity categories.
Partially — load is individualized via 1RM percentages and intensity categories; optional recovery/mobility session can be scheduled flexibly; no individualized coaching unless using the optional club/coaching upsell.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM, tempo codes, Light/Medium/Challenging/Heavy intensity categories, contrast supersets, pyramid loading, accessory/core blocks.
Pregnancy / Postpartum Safe
No
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
Flexible within the week: 3 training sessions plus optional Recovery & Mobility session; exact days can be scheduled around recovery.
Main Exercises (Used the Most)
Back Squat, Front Squat, Pause Back Squat, Paused Front Squat, Bench Back Squat, Back Squat narrow/wide stance, 3 Position Back Squat, Anderson Squat, Back Squat + Front Squat, DB Bulgarian Split Squat, RDL/Deficit RDL, Cossack Squat, Split Squat, Box/Depth/Plate/Chicken jumps, core and stability drills.
Good For Recovery/Rehab
No — includes mobility/recovery work, but the main goal is strength, hypertrophy and performance, not rehab.
Adjustable Load
Yes — loads scale by Back Squat/Front Squat 1RM percentages and RPE-style intensity categories.
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — week number, week load, session load, exercise intensity, tempo prescriptions and final maxout/PR week provide progress tracking.
Rest Day Guidance
Yes — includes optional Recovery & Mobility session and rest/recovery recommendations; rest intervals are specified.
Volume Level
Moderate to High (varies by phase; includes accessory/core volume and heavier peak phases).
Intensity Level
Moderate to High; peaks at Heavy / above 85% intensity and culminates in maxout week.
Fat Loss or Muscle Gain
Strength and muscle gain / hypertrophy; not primarily a fat-loss program.
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.
