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“BACK TO GYM” TRAINING PROGRAM

Back to Gym is a weightlifting program and perfect solution for anyone looking to get back into a gym routine so that you're stronger than ever before.

Whether you're looking to prepare for the Olympics or just want to get in better shape, this program can help you reach your goals.

Designed by an Olympian and approved by TOP professional athletes.
$24.90 USD
$44.90 USD $24.90 USD
Shipping calculated at checkout.
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GENERAL PHYSICAL PREPARATION PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
Torokhtiy WeightliftingGENERAL PHYSICAL PREPARATION
BACK TO GYM PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
$24.90 USD
$44.90 USD $24.90 USD
  • Get Stronger Every Week:
  • The 'Back to Gym' Program for Those Coming Back to Training!
  • Get Stronger Every Week:
  • The 'Back to Gym' Program for Those Coming Back to Training!

DESCRIPTION

Female athlete doing back exercises

DESCRIPTION

The goal of the BACK TO GYM program is to return after vacation break or resting and no lifting period to a full training process, as well as to prepare for the further Olympic lifting or any targeted strength programs.

The workouts in this two-week program start off light and will begin to become more challenging as your body adapts to the load and you get stronger over the two-week period.

SAMPLE  PROGRAMMING

Detailed back to gym training program by Oleksiy Torokhtiy

SAMPLE  PROGRAMMING

BACK TO GYM includes 4 workouts a week. Training sessions include elementary Snatch and C&J auxiliary exercises, basic bodybuilding, bodyweight and core targeted drills.

The progression of exercises is planned to give total body tone and conditioning impact. There are no stress loads in the program.

NO LIFTING FOR A WHILE?

Get Back on Track and Stronger Than Ever with 'Back to Gym'!

PROGRAM DETAILS

Oleksiy Torokhtiy in blue T-shirt

PROGRAM DETAILS

DURATION:

4 weeks / 3 days a week / 40-60 minutes.

TRAINING GOAL​:

Regain muscle strength and general fitness.

TRAINING LEVEL:

No experience needed.

GOOD FOR:

Male & Female athletes.

EQUIPMENT NEEDED:

Minimal equipment.

  • Start Strong and Rebuild with the Back to Gym Program!
  • Start Strong and Rebuild with the Back to Gym Program!
  • Start Strong and Rebuild with the Back to Gym Program!
  • Start Strong and Rebuild with the Back to Gym Program!

PRICING

2 Weeks

BACK TO GYM

BACK TO GYM

$24.90 $44.90

14 Weeks

BACK TO GYM + OLY WOD

BACK TO GYM + OLY WOD

$69.00 $89.80

14 Weeks

BACK TO GYM + MOBILITY FOR WEIGHTLIFTING

BACK TO GYM + MOBILITY

$79.00 $99.80

  • Program Length:
  • 2 Weeks
  • 14 Weeks
  • 14 Weeks
  • # of Programs:
  • 1
  • 2
  • 2
  • Additional Programs:
  • -
  • Oly WOD
  • Full-Body Mobility
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
  • ✔
  • ✔
  • Discounted Price:
  • 45% OFF
  • 24% OFF
  • 21% OFF
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MORE REVIEWS

FROM ATHLETE TO COACHING

The Olympic Weightlifting champion Oleksiy Torokhtiy

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.

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.

FAQ

What equipment do I need for the program?

Can I combine it with other types of training?

Yes, you can combine it with functional and cardio training or with any other activity.

Will this program completely turn me back to training shape?

THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS

As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.

SLEEP

It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.

STRESS

Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.

DIET

Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.

Can women do this program?

YES! We don't have any gender prohibitions regarding this training program.

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) Return after vacation, rest or a no-lifting period to a full training process and prepare for further Olympic lifting or any targeted strength program.
Expected Result Regained general fitness, muscle strength/tone and conditioning; smoother transition back to gym/Olympic-lifting training; readiness for further strength or weightlifting programs.
Target Audience
(Training Level)		 Beginners / returning athletes; landing says no experience needed, while PDF includes elementary Olympic-lifting auxiliary exercises, bodybuilding, bodyweight and core drills.
Age Group Adults (no specific restriction)
Gender Unisex (Male & Female)
Program Length 2 weeks in PDF/pricing block; landing Program Details also states 4 weeks (conflicting landing/PDF info).
Days Per Week 4 workouts/week in PDF; landing Program Details states 3 days/week (conflicting info).
Session Duration 40–60 min on landing; PDF also requires at least 10 min warm-up + about 10–15 min stretching after each session.
Coaching or Self-Training Self-training

ADDITIONAL (FILE)

Format PDF (digital download)
App No
Platform Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly Yes
Language English
Exercises Video Demonstration Yes (detailed video guides for all exercises; warm-up and stretching videos are included).
Trial / Demo Available No dedicated trial/demo specified; sample programming is shown on the landing page and in the PDF.
Payment Type One-time purchase
Price $44.90 $24.90
Money-Back Guarantee 30-day money back
Lifetime Access vs. Time-Limited Lifetime
Bonuses Useful articles, general warm-up/full stretching video links, exercise video links, bundle options with Oly WOD or Mobility for Weightlifting.
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside 2-week return-to-training plan, 4 workouts/week, Light/Medium load labels, warm-up/stretching guidance, rest-period guidance, video-linked exercises, useful articles and recovery habit guidance.

ADDITIONAL (TRAINING)

Season Year-round; return-to-training block after vacation/rest/no-lifting period.
Sport Olympic Weightlifting / Strength & Conditioning / General Fitness
Can Be Used for Competition Preparation? Indirectly — prepares the athlete for further Olympic lifting or targeted strength programs, but not a direct competition-peaking cycle.
Training Style / Methodology Low-stress return-to-training program combining elementary Snatch/C&J auxiliary exercises, basic bodybuilding, bodyweight and core drills with Light/Medium effort prescription.
Progression Model 2-week gradual progression from light toward more challenging sessions as the body adapts; Week 2 increases sets/reps/variations.
Periodization Model Short reconditioning microcycle / introductory GPP and weightlifting-preparation block; not a full formal periodization plan.
Deload Phase No dedicated deload; the whole plan is low-stress by design.
Main Equipment Required Landing Program Details says minimal equipment; PDF/FAQ list barbell, bumper plates, squat rack, GHD, box/plyometric box, bench, lifting straps, collars, rubber bands and Shoulder Activation System.
Additional Equipment Needed Lifting straps, collars, rubber bands and Shoulder Activation System; basic gym accessories as needed.
Gym Machines Needed GHD / hyperextension setup; otherwise no dedicated machines required.
Training Location Gym / fully equipped weightlifting facility.
Nutrition No dedicated nutrition plan; PDF gives general guidance on whole foods, hydration and adequate protein.
Warm-Up Included Yes — at least 10 minutes before each session and general warm-up video link included.
Post-Workout Included Yes — about 10–15 minutes of stretching after each session; full stretching video link included.
Mobility Included Yes — stretching/mobility/recovery guidance included; not a standalone mobility program.
Customization Available Limited — load is adjusted by Light/Medium effort; PDF allows sessions to be done in a row or alternated with rest days and each week can be repeated 2+ times.
Type of Workload
(Sets, Reps, Percentages)		 Sets, reps, rounds, timed planks and Light/Medium effort labels; no percentage-based loading.
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 dedicated mindfulness component; PDF mentions stress management and slower practices such as meditation/breath-work as lifestyle support.
Fixed Time/Days or Flexible Flexible — PDF allows workouts throughout the week in a row or alternating training/rest days; each week can be repeated 2+ times.
Main Exercises
(Used the Most)		 Muscle Snatch, Muscle Squat Snatch + Overhead Squat, Muscle Squat Clean + Front Squat, Thruster, Front Squat, Back Squat, Deadlift/Romanian Deadlift, Good Morning, Split Squat/BW Split Squat/Back Lunges, Bench Press/Incline Bench Press, Push Press/Snatch Push Press, Lat Pull, curls/presses, plank variations, box/squat jumps, abs/superman/hyperextensions.
Good For Recovery/Rehab Good for returning after rest/no lifting and rebuilding conditioning, but not a rehab/post-surgery program.
Adjustable Load Yes — Light/Medium effort prescriptions and repeatable weeks allow load adjustment.
Coach Feedback Included No
Community No
Progress Tracking Basic — progress is tracked through completion of sessions and adaptation from Week 1 to Week 2; no separate tracking dashboard specified.
Rest Day Guidance Yes — PDF says sessions can be performed in a row or alternated with rest days; rest intervals range from 30 sec to 3 min, and between sets until breathing recovers.
Volume Level Low to Moderate
Intensity Level Light to Medium
Fat Loss or Muscle Gain General fitness, strength reconditioning and muscle tone; not primarily fat loss or hypertrophy.
Muscles Focus Full body: legs/quads/glutes/hamstrings, posterior chain/back, shoulders/arms, core and Olympic-lifting support musculature.
Number of Unique Exercises 30+ exercise variations visible in the PDF.

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 4.9/5 (based on 31 reviews)
Number of People
Who Completed It		 1000+
Avg. Program
Completion Rate		 92%
Exclusive collaboration with No
Program In Use Since 2022
Last Update 2026