5-week weightlifting training program aimed at developing CLEAN.
Most training sessions are filled with CLEAN variations. At the same time, the program contains a wide variety of squat and pull exercises with a high number of repetitions for the back and leg strength. Each weekly cycle is planned with a certain volume of snatch and jerk exercises for “activating the muscle memory” and maintain strength level.
Designed by an Olympian and approved by TOP professional athletes.
Еach session is dedicated to CLEAN specific skills and drills. All workouts includes: special warmup routine for activation and prehab, consistent set of dynamic, strength and auxiliary exercises provide optimal training effect, rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity.
Duration: 45-100 minutes.
INCLUDES:
5 week program (25 sessions included)
Created to develop result in CLEAN
Provide neuromuscular adaptation good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access
OVER 55 EXERCISES
OVER 55 EXERCISES
High variety of auxiliary exercises that are focused on power and speed development, technique optimization, timing and mobility improvement. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the CLEAN.
optimized structure and distribution of load
optimized structure and distribution of load
The main volume of the program's load is aimed at developing the CLEAN, but also the program contains sufficient volume in snatch & jerk exercises for “activating the muscle memory”.
* Recommended for offseason athletic development
READY TO LIFT HEAVIER?
Boost your Clean and achieve new PRs
SPECIAL WARMUP ROUTINE
SPECIAL WARMUP ROUTINE
CLEAN requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.
THIS CLEAN TRAINING PROGRAM IS GOOD FOR:
intermediate and advanced male/female lifters;
weightlifters and functional fitness athletes during strength stage;
lifters who are stuck and want to develop result in Clean.
We're committed to helping you find the training program just for YOU! See what programs are available, and start training right away!
This program allows me to have the correct volume of work to increase my strength and improve my clean technique.
Best clean before the program: 115 kg
Best clean after the program: 125 kg
D
Davide Bogni
CLEAN CYCLE
J
Janeilla Thomas-John
PR’ed after being in remission
This program is amazing. I have not done cleans in 3years because I was battling cancer. I felt confident in my strength to jump back into Olympic weight lifting only a few months ago but I know I needed help. So I scoured the internet looking for a clean program specifically, I hate doing snatches. Was so glad it had o e day of snatches in it though. I PR’ed my old one rep max by 5.5lbs. Get this program ASAP. Thank you Oleksiy. 🙌🏽
First and foremost, we want to express our heartfelt congratulations on beating cancer and entering remission. Your strength and determination are truly inspiring, and we are honored that you chose CLEAN CYCLE to support you on your path back to Olympic weight lifting.
Thank you again for choosing CLEAN CYCLE and for your kind words. We wish you continued success, good health, and many more PRs in the future. Keep up the great work!
K
Kujath Jason
Brilliant
I'm a 50 year old male and I thrive of this program.Helps you pack on size and strength.If you looking to increase your clean weight this is the program for you.
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!
You can perform this clean workout program in two ways:
If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.
Can I combine it with other types of training?
Yes, you can, but 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.
Will this program prepare me for the competition?
CLEAN CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the CLEAN to check their current progress. If your goal is to compete,I recommend to continue training using my competition training program.
What type of equipment is needed for this program?
Barbell
Bumper Plates
Squat Racks
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box (approx. 20-24 Inch)
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.
Program Features
MAIN
Primary Objective (Goal)
Increase the athlete’s result in the Clean through a focused Clean-specialization cycle.
Expected Result
Improved Clean technique, power, timing, front rack/receiving positions and confidence; stronger back/leg strength; optional Clean MAXOUT after the cycle to check progress.
Target Audience (Training Level)
Intermediate and advanced male/female lifters; weightlifters and functional fitness athletes during a strength/off-season stage; lifters stuck in the Clean and looking to improve it.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks
Days Per Week
5 sessions/week recommended; alternative every-other-day schedule extends the program to almost 7 weeks
Session Duration
45–100 min
Coaching or Self-Training
Self-training; optional separate coach-guidance route is promoted via QR/link
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (detailed video guides / clickable exercise video library inside the PDF)
Trial / Demo Available
Yes, first 3 sessions free
Payment Type
One-time purchase
Price
$45.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free; mobile-compatible PDF; video tutorial links; quick navigation; special warm-up routine; optional Clean MAXOUT after completion; bundle options with OLY SET and OLY SET + Mobility
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
25 sessions; 5 weekly microcycles; 5 workouts/week; Clean-specific skills and drills; special warm-up routine; dynamic, strength and auxiliary exercises; heavy, technical and recovery sessions; optional sets; straps recommendations; color-coded exercise categories; volume/intensity/session-duration indicators
ADDITIONAL (TRAINING)
Season
Off-season / strength stage; recommended for offseason athletic development
Not as a full competition-prep plan; after completion the athlete can perform an optional Clean MAXOUT to check progress, and competition-focused athletes are directed to a separate competition program
Training Style / Methodology
Clean-specialization cycle built around Clean variations, Clean pulls, front squats/back squats, pulls, dynamic power work and auxiliary exercises; includes a small volume of Snatch and Jerk work to activate muscle memory and maintain strength level
Progression Model
5 weekly microcycles with high volume and above-average intensity; rational alternation of heavy, technical and recovery sessions; loads prescribed by % of individual 1RM, light-weight technical work and optional sets; can be run 5×/week or every other day
Periodization Model
5-week Clean development microcycle model; no formal named phases, but the cycle balances volume and intensity through heavy, technical and recovery sessions
Deload Phase
No dedicated deload phase specified; recommended schedule includes Thursday and Sunday off, and Week 5 includes a rest day
Straps are recommended for some pulling exercises; additional tools include rubber bands, PVC, blocks, kettlebells, GHD and plyometric box
Gym Machines Needed
GHD required; blocks used; no other gym machines specified
Training Location
Gym / weightlifting facility / functional fitness box with barbell, rack, plates, blocks, GHD and box
Nutrition
No nutrition plan included; notes emphasize sleep, nutrition and recovery responsibility
Warm-Up Included
Yes — special warm-up routine included; at least 10 minutes of warm-up recommended before each session
Post-Workout Included
Yes — 10–15 minutes of static stretching and myofascial release recommended after each session
Mobility Included
Yes — mobility/prehab is included through special warm-up, full-body preparation and clean-specific positional work
Customization Available
Yes — % of individual 1RM, light-weight technical work, optional sets and two scheduling options allow scaling
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM for Snatch/Clean & Jerk/Front Squat/Back Squat, light-weight prescriptions, optional sets, exercise categories, session duration and video links
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 — recommended 5 sessions/week with Thursday and Sunday off, or every other day to extend to almost 7 weeks
Main Exercises (Used the Most)
Clean, Clean Pull, Clean High Pull, Clean from Blocks, Deficit Clean Pull, Power Clean + Front Squat, Power Clean, Front Squat, Back Squat, Jerk, Push Press, Muscle Snatch, Snatch, Snatch Press, Good Morning + Squat, Box Jump, Hyperextension, ABS, Reverse Plank
Good For Recovery/Rehab
No — not a recovery/rehab program; it includes recovery/technical sessions and rest-day guidance but is performance-focused
Adjustable Load
Yes — loads are based on the athlete’s 1RM and include optional sets/light-weight technical prescriptions
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — 5-week / 25-session structure with volume, intensity and duration indicators plus optional Clean MAXOUT support performance tracking
Rest Day Guidance
Yes — Thursday and Sunday off in the 5×/week setup; sauna, massage and recovery work recommended on rest days
Volume Level
High
Intensity Level
Above average / High (PDF notes HIGH volume and above-average intensity; later weeks include heavy Clean/Clean Pull work up to 105–110% ranges)
Fat Loss or Muscle Gain
Performance / technical strength focus; not primarily fat loss or hypertrophy
Muscles Focus
Full body with Clean emphasis: legs, posterior chain, back, front rack, pulls, squats, shoulders/arms, core, and Olympic-lift timing/receiving positions
Number of Unique Exercises
Over 55 exercises
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
5.0/5 (based on 13 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
92%
Exclusive collaboration with
No
Program In Use Since
2020
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.
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.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
