MUSCLE GAIN 2.0 is a 5-week Olympic weightlifting training program for men and women that help you progressively build muscle and strength each and every week.
IDEAL FOR: moving to a new competitive weight class; increasing lean body mass.
Designed by an Olympian and approved by TOP professional athletes.
Principle of lean muscle aims at a set of high-quality "explosive muscle mass" and a decrease in excessive body fat. Ideal for moving to a new competitive weight class or increasing body weight.
Principle of higher reps / volume loads across the comp lifts, as well as a larger range of accessory movements targeted at relevant muscle groups.
Principle of balancing training loads providing harmonious growth of muscle mass without loss of mobility, coordination, speed and quality of weightlifting performance!
WORKS FOR EVERY BODY
WORKS FOR EVERY BODY
This program is for everyone!
No matter your gender or location, or age — you’re welcome here. I want this to be an inclusive community where everybody has an opportunity to succeed through weightlifting.
All skill levels can follow along and benefit from this program — and if you’re more advanced, this program will still challenge you and deliver results.
APPROVED RESULTS
The following are just a few of the many comments we have received from athletes who completed my program.
"I am loving it. A bit hard for me. It is necessary to be 100% focus on the training with very good rest and nutrition, but the improvement with the program is incredible"
"The variety of the loads in this program are great! I am a master lifter, and it is so satisfying to see my progress each week"
"I have run through this program twice and .hit PRs in both Snatch and Clean& Jerk. Also, improve my competition rank"
"This plan is intense and very effective. It's not just a great workout for weightlifters, but also anyone who wants to get into lifting weights!"
"This is a fantastic program for all levels. The methodology behind it, incredible! Highly recommend"
MY ATHLETES ON SOCIAL MEDIA
FROM ATHLETE TO COACHING
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.
The workout program to build muscle contains a significant number of special weightlifting exercises aimed at power construction as well as the technical elements developing together with the improving of the overall performance.
The training volume is high, the intensity is average.
OLY WEIGHTLIFTING WORKS FOR EVERY SPORT
OLY WEIGHTLIFTING WORKS FOR EVERY SPORT
Weightlifting provides a unique set of benefits that can't be found in other sports.
The explosive power and strength qualities make it an invaluable training tool for all athletes.
READY TO BULK UP AND GET STRONGER?
Transform Your Body with Muscle Gain 2.0
PROGRAM SUMMARY
PROGRAM SUMMARY
Program Duration: 5-week muscle gain program 4 days per week;
Workout Time: 50-80 minutes;
Training Level: Intermediate to Advanced;
Training Variety: ALL rep ranges to make real progress;
Target Gender: Good both for male and female athletes.
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 2025, I officially earned my PhD in Sport Science!
I started over. I added the training to my crossfit and olympic weightlifting planning. (No crossfit for now) Bit full. 4 days muscle gain, 2 days olympic weightlifting. Like the muscle gain program. Ended today week 2. Strict press is the hard one for me. I struggle with 4x12 reps at 25kg. Had to lower the last set to 20kg. I really want to get better at strict press and get more load.
S
Shmain
MUSCLE GAIN 2.0
P
Pakawat Thearapati
MUSCLE GAIN 2.0
S
Srini K
Loving it. Very satisfied with the overall program. Every day workout is well balanced and challenging enough. Usually i used to have discomforts due to overloading but this plan is so well designed.
J
Joonas Lönn
MUSCLE GAIN 2.0
Hello! Thanks for rating us.
Are there anything specific that didn’t meet your expectation? If we missed something or there’s anything we could improve to enhance your experience, please let us know. Your feedback is really important to us!
What is the minimum required equipment needed to complete the course?
PVC
15-20 kg weightlifting bar
2,5 kg - 25 kg weightlifting plates
Jump Box
Squat Rack - optional
Weightlifting Straps - optional
Can I swap exercises if I don’t like them?
We highly recommend NOT changing the main compound movements.
How long should be this weight lifting routine to build muscle followed for?
We recommend doing this weight lifting routine for muscle gain AT LEAST one time through.
How long should I rest between exercises?
Optimal rest periods between exercises can vary from 30 seconds or less up to 3 minutes. Recommended rest intervals between sets - until you catch your breath.
What should I do If I can’t perform the given rep ranges and sets?
That means it's too heavy. Decrease the weight.
What should I do to speed up and facilitate the gaining process?
First and foremost, in order to gain muscle mass and build up your strength you must be eating a surplus of calories that is greater than the amount of energy your body is putting out. I strongly recommend you to combine your programming with my MAXIMUM PERFORMANCE.
Is MUSCLE GAIN 1.0 a prerequisite for MUSCLE GAIN 2.0?
No, MUSCLE GAIN 2.0 is not a continuation or an add-on to MUSCLE GAIN 1.0. They BOTH are standalone programs, but MUSCLE GAIN 2.0 has been enhanced with new features and improvements.
I’ve already completed MUSCLE GAIN 1.0. Should I take MUSCLE GAIN 2.0 as well?
Definitely worth taking! MUSCLE GAIN 2.0 has some cool new features and improvements.
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.
Build lean muscle mass and strength through a high-volume Olympic-weightlifting-based hypertrophy cycle using strength accessory exercises.
Expected Result
Increased lean body mass/bodyweight, stronger Olympic-lifting support strength, better muscle pump and hypertrophy while preserving mobility, coordination, speed and overall lifting performance.
Target Audience (Training Level)
Intermediate to Advanced; weightlifters and functional fitness/strength athletes who want to move to a new competitive weight class, increase lean body mass or add a muscle-gain block.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks / 20 main workouts; designed as 5 weekly microcycles and recommended to repeat twice
Days Per Week
4 main sessions/week + 1 recovery day
Session Duration
50–80 min
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + clickable video links; mobile-friendly format)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (video demonstration for every exercise; 61-exercise video library, plus general warm-up and post-workout stretching videos)
Should I have active internet connection after download?
No (after download)
Special Features Inside
5-week lifting plan, +30% special and auxiliary exercises, science-based training methods, video demonstration of each exercise, dynamic pre/post-workout routines, high-volume/medium-intensity muscle-gain work and FST-7-style accessory blocks.
ADDITIONAL (TRAINING)
Season
Off-season / muscle gain / transition to a new weight class
Sport
Olympic weightlifting, functional fitness, strength training and bodybuilding-style accessory work
Can Be Used for Competition Preparation?
Not as a peaking competition program; useful for off-season muscle gain, moving to a new weight class and maintaining Olympic-lifting muscle memory/conditioning.
Training Style / Methodology
Olympic-weightlifting-based muscle gain cycle with high-volume accessory strength work, special WL exercises, supersets, FST-7-style accessory work, dynamic warm-up and post-workout stretching.
Progression Model
% of 1RM + Light/Medium intensity zones, weekly microcycles, progressive volume/load exposure, recovery week and adjustable recovery-day placement.
Periodization Model
5-week hypertrophy/muscle-gain cycle; high volume with average intensity, Week 3 recovery/lower-volume block and recommended 7–14 day deload after completion.
Deload Phase
Yes — Week 3 is planned for quality recovery with fewer exercises/sets/reps; 7–14 day recovery deload recommended after the program.
GHD optional, rubber bands optional; jump box and pull-up/lat-pull option useful depending on exercise substitutions
Gym Machines Needed
No mandatory dedicated machines; GHD optional and lat-pull/pull-up station useful
Training Location
Gym
Nutrition
Basic muscle-gain nutrition guidance; detailed Maximum Performance Nutrition plan available as optional bundle/add-on.
Warm-Up Included
Yes (general warm-up video/routine)
Post-Workout Included
Yes (post-workout stretching/cooldown and myofascial release guidance)
Mobility Included
Yes (warm-up, stretching, mobility-preserving accessory work and recovery routines)
Customization Available
Yes — loads are scaled by %/intensity; recovery day can be placed midweek or end of week; program can be repeated twice.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of 1RM, Light/Medium intensity zones, supersets, FST-7-style sets, strength accessory work and recovery-day cardio/stretching.
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
Fixed Time/Days or Flexible
Fixed 5-week structure with 4 main sessions per week; recovery day is flexible and can be placed midweek or at the end of the week.
Main Exercises (Used the Most)
Snatch pull, clean pull + clean + jerk, back squat, front squat, deadlift, Romanian deadlift, snatch push press, overhead squat, power snatch, power clean, bench back squat, Gakk squat, lat pull/pull-up, French press, curls, plank/core work and jumps.
Good For Recovery/Rehab
Not a rehab program; includes recovery day, Week 3 lower-volume recovery and post-cycle deload guidance.
Yes — 1 recovery day per weekly microcycle; recommended low-intensity cardio 20–35 min plus high-quality stretching, with the recovery day placed midweek or at week end.
Volume Level
High
Intensity Level
Average / Medium
Fat Loss or Muscle Gain
Muscle gain / hypertrophy; can support lean mass increase and reduction of excessive body fat
Muscles Focus
Full body with focus on Olympic-lifting musculature: legs/quads/glutes, posterior chain, shoulders, upper back, arms, chest and core
Number of Unique Exercises
61 exercises in the video library; 9 new exercises in MG 2.0
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
4.88/5 (based on 49 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
93%
Exclusive collaboration with
No
Program In Use Since
2021
Last Update
2026
RECENTLY VIEWED
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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 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.
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.
The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.
The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.
I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.
Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
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