MALE 2.0 is a 12-week olympic lifting program for men, made up of 5 sessions per week. Main goal is competition preparation or hitting new PR in Snatch and C&J. Best for ADVANCED athletes.
Designed by an Olympian and approved by TOP professional athletes.
The olympic weightlifting schedule consists of 3 periods.
GENERAL PREP (week 1-4)
General Physical Preparedness (GPP) phase, based on accessory exercises that strengthen and prepare the body for the phases ahead.
SPECIAL PREP (week 5-8)
Preparation, aimed at building a base for a new result, through challenging work in complex and intensive exercises.
PRE-COMPETITION (week 9-12)
By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.
MY ATHLETES ON SOCIAL MEDIA
PROGRAM DETAILS
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
Weekly video coach instructions
READY TO MASTER THE OLYMPIC LIFTS?
Set new records in Snatch and Clean & Jerk
STEP-BY-STEP VIDEO INSTRUCTIONS
STEP-BY-STEP VIDEO INSTRUCTIONS
All workouts include every athlete's must-have elements:
warm-up set for muscle activation and prehab;
cooldown routine, with static stretching and myofascial release;
50+ specific exercises;
98 video instructions.
FEEDBACK
The following are just a few of the many comments we have received from athletes who completed my olympic weightlifting training
"The variety of the loads in this olympic lifting regimen 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"
"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"
LOAD PROGRESSION
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.
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.
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.
J
Joan Sanchez
Excellent program. Very effective
M
Mike Ehrhart
MALE WEIGHTLIFTING 2.0
S
Santiago Margot
MALE WEIGHTLIFTING 2.0
Α
Ακης Μπλαζακης
Good morning coach! I started the program at Monday 02/2 so. in 1 week and its a little bit light.. Im focusing more on technique 🙏🏼 in “day offs” can i do cardio? Like row or eco bike
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 Male 2.0 program if I trained according to the Male 1.0 program?
The answer is yes, 100%! Weightlifting Program 2.0 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 program 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 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 wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
No, MALE 2.0 is not a continuation or an add-on to MALE 1.0. They BOTH are standalone programs, but MALE 2.0 has been enhanced with new features and improvements.
I’ve already completed MALE 1.0. Should I take MALE 2.0 as well?
Definitely worth taking! MALE 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.
Competition preparation and/or hitting a new PR in Snatch and Clean & Jerk
Expected Result
Improved Snatch and Clean & Jerk performance; stronger Olympic-lifting-specific strength, power, technique, athleticism and competition readiness
Target Audience (Training Level)
Advanced athletes / Intermediate-high Olympic weightlifters / Men preparing for competition or PR attempts
Age Group
Adults (no specific restriction)
Gender
Male
Program Length
12 weeks + 2 bonus weeks
Days Per Week
5
Session Duration
45–120 min
Coaching or Self-Training
Self-training with weekly video coach instructions and full training content
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (98 video instructions / interactive video library)
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
2 bonus weeks; first 3 sessions free; weekly video coach instructions
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Interactive video library; weekly video coach instructions; detailed special warm-up; pre- and post-workout stretch; optimized load; mobile version; +20% special and auxiliary exercises
ADDITIONAL (TRAINING)
Season
Year-round (any season); suitable for competition preparation phase
Sport
Olympic Weightlifting
Can Be Used for Competition Preparation?
Yes — this is the main purpose of the program
Training Style / Methodology
12-week Olympic weightlifting cycle built around 3 periods: General Prep, Special Prep, Pre-Competition
Progression Model
Wave-style load progression; high-volume GPP → high-volume/high-intensity special preparation → reduced accessory/strength load to gain power and lightness for Snatch and C&J
Periodization Model
General Prep (weeks 1–4), Special Prep (weeks 5–8), Pre-Competition (weeks 9–12)
Deload Phase
Week 11 includes recovery; week 12 includes rest day / taper-like pre-competition structure
Not included; recovery, sleep and nutrition responsibility is emphasized
Warm-Up Included
Yes — general warm-up and special warm-up routine for activation and prehab before workouts
Post-Workout Included
Yes — cooldown, static stretching routine and myofascial release after each session
Mobility Included
Yes — prehab, warm-up, cooldown, stretching and mobility/recovery guidance included
Customization Available
No individual customization; optional sets are included when athlete feels ready
Type of Workload (Sets, Reps, Percentages)
Percent-based Olympic lifting programming based on 1RM of Snatch, Clean & Jerk and Back Squat; sets/reps prescribed; light/medium intensity icons; optional sets included
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
Fixed structure: 5 sessions per week; do not train 4 days in a row; plan recovery days
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Back Squat, Front Squat, pulls, push press, jerk support, overhead squat, complexes, accessory/GPP work
Good For Recovery/Rehab
Recovery guidance included; not a rehab program
Adjustable Load
Yes — loads are calculated from athlete's PR / 1RM; optional sets based on readiness
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — progress measured through Olympic lift performance / PR attempts and prescribed load progression
Rest Day Guidance
Yes — plan recovery activities such as massage/sauna; one full day off recommended; low-intensity cardio only if needed
Volume Level
High
Intensity Level
High
Fat Loss or Muscle Gain
Strength, power, technique and competition performance; not focused on fat loss or hypertrophy as a primary goal
Muscles Focus
Full body with focus on Olympic lifting musculature: legs, back, shoulders, core, pulling and overhead positions
Number of Unique Exercises
50+ specific exercises
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy
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
4.87/5 (based on 154 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2021
Last Update
2026
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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 :)
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.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
