You add more sets, try different accessories, and occasionally test a heavy single.
But the number on the bar barely changes.
You need a structured system that tells you:
How heavy to train
How much volume you need
Which supporting muscles to strengthen
When to increase your working max
A 4-week structured strength program to help you build toward your first 220 lb bench press - with progressive loading, smart volume, and a built-in progress test.
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.
MASTER DIESEL 2.0 + MOBILITY FOR MASTERS
09/22/2026
Mann Wai Yong
Bang for Buck
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.
EASTERN EUROPEAN SQUAT PROGRAM
09/15/2026
Anonymous
Master diesel 2.0
Everything you want for master!
MASTER DIESEL 2.0
09/12/2026
Anonymous
1st class company
1st class company. really good communications in the buying pathway and tge quality of material used (especilly the cotton) and the designs are really good.
Torokhtiy Weightlifting
09/11/2026
Zdeněk Janošík
MASTER STRENGTH
MASTER STRENGTH
09/10/2026
Bahia Benjelloun
Amazing program
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
FEMALE SQUAT PROGRAM 2.0
09/06/2026
Shazly
Looking for a real progress?
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.
MALE WEIGHTLIFTING 2.0
08/31/2026
Mehdi Godefroid
Incredible
As other progs, insane.
SQUAT PROGRAM 2.0
08/23/2026
Andreas Menicou
well designed
I'm on week 3 and up to now I'm really pleased with the program, I thought my body wouldnt handle it, but it's going crazy well.
LEG KILLER CYCLE
08/19/2026
Lazar Pavlović
NUTRITION 1.0 - MALE weight loss
NUTRITION 1.0 - MALE weight loss
08/15/2026
Joan Sanchez
Excellent program. Very effective
MALE WEIGHTLIFTING 2.0
08/10/2026
Roenel Janse van Rensburg
Excellent
I am really enjoying the plan. I am moving so much better in my lifting sessions.
MOBILITY FLOW
08/05/2026
Mike Ehrhart
MALE WEIGHTLIFTING 2.0
MALE WEIGHTLIFTING 2.0
08/01/2026
ENSAR KEVRIC
MOBILITY FLOW + STRONG CORE
MOBILITY FLOW + STRONG CORE
07/28/2026
leo coyne
love 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
Bench Press training program is dedicated to the 10-years anniversary of Torokhtiy Weightlifting, as a company, creating training programs.
Everything we do is for you.
30 days money back guarantee;
Free demo available - no payment required;
One-time payment for life-time usage, no recurring payments;
Real-person customer support.
MEET YOUR COACH
MEET YOUR COACH
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. The program is suitable for beginner and intermediate athletes who already understand the basic bench press technique. Every session includes clear exercises, sets, repetitions, and training percentages.
What if I already bench more than 220 lb?
You can still use the program. The percentages are calculated from your current working max, so the same structure can help you move beyond your current PR—not only reach 220 lb.
How many days per week will I train?
The program includes two bench-focused sessions per week and one optional full-body session. You can train two or three days per week depending on your goals and current routine.
Is the full-body session required?
No. The full-body session is optional. Use it if you want the program to function as a more complete training plan, or skip it if you already follow a separate lower-body routine.
How do I choose my starting weight?
Base your percentages on your current working max - a clean single you could perform today with good technique. If you are unsure, start with approximately 95% of your most recent successful one-rep max.
What equipment do I need?
You will need access to a bench, rack, barbell, and weight plates. Dumbbells, a pull-up bar, resistance bands, and cable or rowing equipment are also used for supporting exercises.
Can I repeat the program?
Yes. The program is designed as a repeatable four-week cycle. Your Week 4 test shows whether you should increase your training weight or repeat the cycle at the same working max.
How will I receive the program?
You will receive the digital program by email after completing your purchase. You can open it on your phone, tablet, or computer.
Are exercise tutorials included?
Yes. Exercise video tutorials are included. Simply click the button next to an exercise to watch its demonstration.
Do I receive lifetime access?
Yes. This is a one-time purchase with lifetime access, so you can return to the program and repeat the cycle whenever you’re ready.
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.
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.
