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BUILD LOWER-BODY STRENGTH IN 4 WEEKS

This is NOT a 7 day squat challenge, not a booty workout and not a random cycle with no weight.  

This IS a 4-12 weeks (depends on your goals) BARBELL STRENGTH program with 3 main and 1 optional workout per week.

HEAVY training plan, which will bring you REAL results.

Designed by an Olympian and approved by TOP professional athletes.
$22.90 USD
$45.90 USD $22.90 USD
Shipping calculated at checkout.
Strong Squats for Women Program with promotional text on a yellow border (Torokhtiy Weightlifting)
$22.90 USD
$45.90 USD $22.90 USD
  • 4 Weeks to a New Fronts Squat and Back Squat PR!
  • 4 Weeks to a New Fronts Squat and Back Squat PR!
  • 4 Weeks to a New Fronts Squat and Back Squat PR!
  • 4 Weeks to a New Fronts Squat and Back Squat PR!

About The Creator

Demo of squat routine olympic weightlifting program content

About The Creator

Hi, I'm Oleksiy Torokhtiy. My name is one of the top names in weightlifting today – and for good reason!

My BACK SQUAT is an impressive 320 kg.

I’m looking forward to sharing what I’ve learned and helping you to bring your squat up to the next level with this brutal Squat Program!

What's Included:

Strong Squats for Women first week preview (Torokhtiy Weightlifting)

What's Included:

  • 4 weeks of squat programming
  • 3 main sessions per week + 1 optional technical session
  • Designed by Torokhtiy Team (PhD in Sport Science, S&C and mobility coaches)
  • Over 60+ movements, different squat variations (tempo, pause, stance work) to build control and positions
  • Video guidance for all exercises
  • MAX OUT on back squat and front squat at the end

WHO IS IT FOR

Person lifting a barbell in a gym setting with another person observing (Torokhtiy Weightlifting)

WHO IS IT FOR

  • Women who want to feel strong and confident under the bar
  • Women who are tired of challenges and fluff and want structured progression
  • Beginners who feel intimidated by the squat rack and need a step-by-step system
  • Intermediate lifters stuck on a plateau
  • Women who want better technique and less nagging discomfort

NEED A LOWER BODY FOCUSED PLAN?

No more guess-work! Try NOW!

HERE IS WHAT YOU’LL DO

Person lifting weights with a focus on black leggings with red and blue stripes. (Torokhtiy Weightlifting)

HERE IS WHAT YOU’LL DO

This program is built on 4 principles that make the squat go up consistently:

  1. Choose your cycle length (4 / 8 / 12 weeks)
  2. Train, follow wave-style loading using % of your PR
  3. Don’t forget about auxiliary lifts, warm-up and cool-downs for proper rest and recovery
  4. Test progress at the end of cycle

PRICING

4 Weeks

Strong Squats for Women

SQUAT PROGRAM

$22.90 $45.90

  • Program Length:
  • 4 Weeks
  • # of Programs:
  • 1
  • Additional Programs:
  • -
  • Workout Tutorial Videos:
  • ✔
  • LifeTime Access:
  • ✔
  • Discounted Price:
  • 51% OFF
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Let customers speak for us

from 1231 reviews
PULL & SQUAT CYCLE
Christopher Keys
Cycle

Good program so far. Well designed and fun

PULL & SQUAT CYCLE
SNATCH CYCLE
Jason Javier
Snatch technique improved

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/

SNATCH CYCLE
MOBILITY FLOW
Jamaal Gamble
Great!

Straightforward and effective. Great pair with the Squat 2.0 program.

MOBILITY FLOW
PROGRAM FOR BEGINNERS 2.0
Thomas K
Great Program for Beginners

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.

PROGRAM FOR BEGINNERS 2.0
SQUAT PROGRAM 2.0
Lazar Pavlović

SQUAT PROGRAM 2.0

SQUAT PROGRAM 2.0
SQUAT PROGRAM 2.0
Jamaal Gamble
Amazing

Effective and deliciously brutal.

SQUAT PROGRAM 2.0
SQUAT PROGRAM 2.0
Manel Pires Fole

SQUAT PROGRAM 2.0

SQUAT PROGRAM 2.0
SNATCH CYCLE
Garrett Wesley

I really like all the variation in this program and it definitely improved my snatch. I went from 85kg to 90kg in just the five week!

SNATCH CYCLE
OLY SET (3 in 1)
Mario Martinez Cottin

OLY SET (3 in 1)

OLY SET (3 in 1)
Janek
One happy lifter

Really good and balanced training programs. Will get you strong and healty at the same time.

Torokhtiy Weightlifting
MOBILITY FLOW
Anonymous
I needed this

My mobility has been lacking in some areas and this really helped to fill in my weak spots

MOBILITY FLOW
OVERHEAD STRENGTH & STABILITY
Ryan
Over Head Strength

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.

OVERHEAD STRENGTH & STABILITY
BACK TO GYM
Jason Javier
Perfect program for my fitness level

Program designed perfectly for my routine and my fitness level. Has videos for every exercise and even for the stretching and warm up routines.

BACK TO GYM
STRENGTH PROGRAM
Justin Riesberg
Great program and Great Customer Service

Both the workout and the customer service have been outstanding. 100% will be back to get more programs.

STRENGTH PROGRAM
ATHLETIC PERFORMANCE FOR SPORTS
Lynette Kelly
Excellent 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!

ATHLETIC PERFORMANCE FOR SPORTS
Button label

FROM ATHLETE TO COACHING

Oleksiy Torokhtiy coach on seminars

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.

My best competition results are:

  • 200 kg in Snatch (video)
  • 240 kg in Clean & Jerk (video)

HOSTED OVER 300 SEMINARS WORLDWIDE

The compilation of Oleksiy Torokhtiy weightlifting seminars

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!

10-YEAR STRONGER TOGETHER

Logo celebrating 10 years of Oleksiy Torokhtiy Weightlifting company

10-YEAR STRONGER TOGETHER

This 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;
  • Start with free DEMO without need to pay;
  • One-time payment for life-time usage, no recurring payments;
  • Real-person customer support.

FAQ

How do I get started with a squat program?

Just buy it and download. However you get it, make sure you follow the program faithfully and don't give up--it takes time to see results from a squat routine. But eventually you'll see an increase in muscle mass and strength, and a decrease in body fat percentage. Good luck!

What equipment is needed?

  • Barbell and Bumper Plates
  • Squat Rack
  • Collars
  • Straps
  • Shoulder Activation System
  • Plyometric Box (approx. 20-24 Inch)

What amount of progress can I expect to see with this program?

You can expect to see significant progress in your squat results by using this program. Squats are a key exercise for overall strength and development, and this program is designed to help you achieve your best squat results. With regular use, you'll see an increase in strength, muscle size, and endurance. So be sure to stick with the program and give it your all.

How long do I have access to this program?

How does lifetime access sound? After enrolling, you have unlimited access to the squat program for as long as you like - across any and all devices you own.

What if I have more questions?

Please contact us at direct@torokhtiy.com

PROGRAM FEATURES

MAIN

Primary Objective (Goal) Build squat strength specifically designed for women
Expected Result New Back Squat + Front Squat PR (female-adapted progression)
Target Audience (Training Level) Beginner to Advanced
Age Group Adults (no specific restriction)
Gender Female
Program Length 4 weeks (scalable to 8 or 12 weeks)
Days Per Week 4 (3 main + 1 optional technical session)
Session Duration 70–90 min
Coaching or Self-Training Self-training

ADDITIONAL (FILE)

Format PDF (digital download)
App No
Platform Any device (PDF)
Print Friendly Yes
Language English
Exercises Video Demonstration Yes (video tutorial for every exercise)
Trial / Demo Available Yes, 3 sessions
Payment Type One-time purchase
Price $22.90 (regular $45.90)
Money-Back Guarantee 30-day money back
Lifetime Access vs. Time-Limited Lifetime
Bonuses Supplements Manual, General Physical Preparation Program
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside PR / Auxiliary Calculator
1 Rep Max Calculator
Weight Percentage Chart
Sinclair Calculator
Barbell Plate Calculator
Weight-Height Ratio Tool
Comprehensive Video Exercise Library
Related Topic Educational Articles

ADDITIONAL (TRAINING)

Season Year-round (any season)
Sport Weightlifting / General Strength / Functional Fitness
Can Be Used for Competition Preparation? Yes
Training Style / Methodology Wave loading blocks: progressive percentage-based squats + optional Olympic lift technical sessions, adapted for female physiology
Progression Model Wave loading blocks (% increases per 4-week block)
Periodization Model Block periodization (3-phase across 4-week blocks)
Deload Phase Yes (Week 4 of each block is lighter)
Main Equipment Required Barbell
Weight Plates
Squat Rack
Additional Equipment Needed Collars, Shoulder Activation System (SAS / resistance bands), Plyometric Box, Lifting Straps
Gym Machines Needed No
Training Location Public Gym / Home or Garage Gym
Nutrition No
Warm-Up Included Yes (General Warm-Up + Specific Warm-Up in every session)
Post-Workout Included Yes (post-workout stretching in every session)
Mobility Included Yes (optional weekly Recovery & Mobility Session)
Customization Available No
Type of Workload (Sets, Reps, Percentages) Sets & reps + % of 1RM (BS/FS based)
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 (4 days/week — athlete chooses days)
Main Exercises (Used the Most) Back Squat, Front Squat & Pull Variations
Good For Recovery/Rehab No
Adjustable Load Yes
Coach Feedback Included No
Community No
Progress Tracking No (manual)
Rest Day Guidance Yes (optional Recovery/Mobility session recommended for rest days)
Volume Level Medium
Intensity Level Medium to High (up to 95–105% 1RM in peak weeks)
Fat Loss or Muscle Gain Muscle Gain + Strength (not fat loss focused)
Muscles Focus Legs (Quads, Hamstrings, Glutes)
Number of Unique Exercises 39

CREDENTIALS & TRUST

Made By Oleksiy Torokhtiy and Torokhtiy Weightlifting Team
Coach Certifications PhD in Sport Science, Former Professional Athlete, 2-times Olympian
Certificate of Completion No
Reviews 4.9/5 (38 reviews)
Number of People Who Completed It 800+
Avg. Program Completion Rate 91%
Program In Use Since 2020
Last Update 2026
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