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.
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
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 designed perfectly for my routine and my fitness level. Has videos for every exercise and even for the stretching and warm up routines.
Z
Zoran Brbora
BACK TO GYM
A
Anonymous
Great first step! (update)
As a returning casual gym goer, one of my greatest struggles is to know what to work on when I finally get myself into the gym. This program is great to cross one more thing off my excuse list. Thank you!
I wish the PDF included built-in visuals in addition to the videos. Overall great!
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 2026, 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.
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?
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.
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
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 :)
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.
