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.
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!
T
TOSHINARI SUMIKAWA
MUSCLE GAIN 2.0
E
Elijah Quandiaz
MUSCLE GAIN 2.0
J
Jozef Buzogan
Ďodi
Perfektný program na naberanie svalovej hmoty pre každého kto má rád olympijské vzpieranie je to perfektný program pri ktorom sa určite nebudete nudiť. Ja som si k niektorým dňom pridal zhyby,dipy a trochu benchpresu naviac podľa toho ako sám sa daný deň cítil môžem len odporučiť.
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.
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
I worked very well with this program, and the results were amazing. The only days with 30-45 minute workouts were tiring for me (too short workouts), but I supplemented it with the program full-body mobility for weightlifting). To sum up a nice 5 weeks, I will return to this program ;)
SUPPLEMENTS MANUAL it's for those starting an adventure with supplementation. Trainers who already have knowledge of athlete nutrition won't learn anything new.
For beginners 5/5.
Hi! Thank you for your feedback and honest opinion!
You’re absolutely right - the Supplements Manual is designed primarily for beginners who are just starting their journey with sports nutrition. Our goal was to create a clear and practical guide that lays a solid foundation for safe and effective supplementation.
For more experienced athletes and coaches, we believe that advanced supplementation should be approached individually and based on professional medical guidance, including blood work and other diagnostic analyses. That’s why we intentionally kept this guide focused on fundamentals and general safety.
We truly appreciate your support and are always open to suggestions on what you’d like to see next.
Considero excelente este programa para levantadores de pesas intermedios y avanzados. Los ejercicios son retadores y escalados para conseguir objetivos semanales. Las cargas de peso son progresivas cada semana y con el fin de alcanzar o superar tu RM en snatch y clean & jerk. Una programación fácil de leer y entender; además, incluye videos tutoriales para ejecutar cada ejercicio o movimiento. En mi experiencia, logré rebasar mis porcentajes máximos en arranque olímpico y envión. Sin duda, recomiendo este programa a todo levantador de pesas aficionado que desee mejorar su técnica y superar sus récords en halterofilia. ¡Saludos, halterófilos!
the book is stacked with great information.
my favortie parts:
good insights from Alexs,
plethora of pictures and videos to back up or sow in much better detail even minor parts of the technique,
each chapter has exercises to help build the skills you just learned,
check list of cues,
downsides: really the only thing i found myself looking for more was getting under the bar in the clean and snatch but literally every part fo the movement beside that is covered in great depth
for a guy like me who has no actual education in the oly lifts outside of youtube this has helped a lot in getting me to understand how to do these lifts more competently.
Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya
I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.
It allowed me to reach very heavy weights, considering my own bodyweight :)
Extremely high value for money!
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