If you're looking to get back in shape and have been putting off your training because it's too difficult or time consuming, then GPP is just what the doctor ordered!
The GPP program is a four-week training plan that will help you regain muscle strength, build endurance, and get back in shape after a long break, disease or injury.
Designed by an Olympian and approved by TOP professional athletes.
I'm 45 years old and I used to do sports when I was younger, but eventually stopped. Recently, I decided it was time to get back in shape and purchased this program because I like the schedule and the workload. After two weeks of training with Torokhtiy's General Physical Fitness program, I feel stronger, more flexible and motivated. The well-structured workouts give visible progress, which makes it worthwhile! I highly recommend it!
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.
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!
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.
At the time of writing this review I have finished 5 weeks. The programming has let me build the base strength as well as refine the techniques needed for proper execution in both lifts. Now it’s all starting to feel a lot more clean and effortless instead of me trying to power through the movements with raw force. Can’t want to see this through the end and challenge for a new PR.
I really like undulating programing, it always feels better for me to recover and gives bigger variation of movement concentration. Definetly a nice program that is easy to recover even as you have tough times at your work
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
To be honest I wasn’t expecting much. I chooses this to break up my ply lifting trianing.
I actually really enjoyed the 1st session. It’s still aimed and mobility and strength for oly lifting.
Looking forward to completing the rest.
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
Need an app to follow. Didn't do it as I had to download every exercise and then try and find to keep up with program. Im positive the program would have been excellent but too much work following it.
Thank you for your feedback, Meredith. Legs Strength Program is provided in PDF format, as noted on the landing page. This feature allows to have lifetime access to the program without any subscriptions and in such way you are getting the flexibility to use the program anytime you want. We understand that this format isn’t ideal for everyone and we appreciate you sharing your perspective 😊
I have just completed week 2. So far, the training loads have been on the lighter side compared to what I am accustomed to, but I trust the overall progression of the program. Based on a brief review, it might have been beneficial to include more squat-focused work; however, this is largely a matter of personal preference.
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