Weight Lifting Program for Women

12-week olympic lifting program for women, made up of 5 sessions per week. Main goal is competition preparation or hitting new PR in Snatch and C&J.

Designed by an Olympian and approved by TOP professional athletes.

Regular price $44.90
Regular price Sale price $44.90
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Torokhtiy WeightliftingINTENSO CYCLE
INTENSO CYCLE
SNATCH CYCLE
Torokhtiy WeightliftingSNATCH CYCLE
Regular price $44.90
Regular price Sale price $44.90
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!
  • Specialized training for female weightlifters!

DESCRIPTION OF TRAINING PERIODS

DESCRIPTION OF TRAINING PERIODS

Weight lifting plan for women consists of 3 periods.

GENERAL PREP (week 1-4)

Preparation, based on accessory exercises including GPP, to strengthen and prepare the body.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through stressful work in complexes.

PR TIME (week 9-12)

The main task is to preserve and increase the level of speed and power.

PROGRAM DETAILS

PROGRAM DETAILS

  • 12 weeks + 2 bonus weeks
  • days / week
  • 45-120 minutes per session
  • 50+ specific exercises
  • Primary focus on Olympics Lifts 
  • Full access to all training content

NEED A FULL TRAINING CYCLE?

Comprehensive 12-week prep for competitions!

FEEDBACK

The following is just a sample of the many positive feedback I have received from athletes who completed this program.

"This is an incredible program for all levels! The methodology behind it will change your weightlifting game"

"Absolutely love it! PRs on both my competition lifts"

STEP-BY-STEP VIDEO INSTRUCTIONS

STEP-BY-STEP VIDEO INSTRUCTIONS

The workouts include everything you need:

  • warm up set for muscle activation and prehab, including static stretching; 
  • cooldown routine with specific exercises that target muscles in different ways;
  • 78 video instructions on how do each exercise properly so they're effective!

LOAD PROGRESSION

LOAD PROGRESSION

Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves. 

  • Week 1-8 be ready perform hard work in complex and strength exercises. 
  • Week 9-12 be ready to shift to snatch and Clean and Jerk exercises.
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!
  • Focused sessions that lead to personal records!

PRICING

Special

TOROKHTIY CLUB

TOROKHTIY CLUB

$39.90 /month

12 Weeks

WOMEN WEIGHTLIFTING 2.0

WOMEN 2.0

$44.90

12 Weeks

WOMEN 2.0 + NUTRITION

WOMEN 2.0 + NUTRITION

$59.00 $79.00

  • Program Length:
  • All year long
  • 12 Weeks
  • 12 Weeks
  • # of Programs:
  • 36

    Get access to all programs and get 1-3 at a time, based on your plan.

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  • 1
  • 2
  • Additional Programs:
  • All Torokhtiy Programs + Exclusive Club Program
  • -
  • Nutrition
  • Workout Tutorial Videos:
  • LifeTime Access:
  • Monthly/Annual
  • Discounted Price:
  • -
  • -
  • 26% OFF

OUR OLYMPIC WEIGHTLIFTING PROGRAMS

  • PROGRAM

  • Main Goal

  • Short Description

  • Athlete Level

  • DURATION

  • PRICE

  • Torokhtiy Club

  • Train under Oleksiy guidance with an exclusive program

  • Receive expert feedback from the coach. Train and progress with the team, 100% online and flexible on your time!

  • ALL LEVELS

  • No limits / 4 workouts per week

  • $39.90
    /monthly

  • MORE INFO
  • WOMEN 2.0

  • Competition preparation or to hit new result

  • The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.

  • ADVANCED (Intermediate - high)

  • 12 weeks 5 workouts per week 60-90 min

  • $44.90

  • MORE INFO
  • Intenso

  • Competition preparation or to hit new result

  • Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.

  • ADVANCED (Intermediate - high)

  • 7+1 week 5 workouts per week 60-90 min

  • $44.90

  • MORE INFO
  • OLY WOD

  • Competition preparation or to hit new result

  • Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.

  • AMATEUR (Low - intermediate)

  • 12 week 3 workouts per week 45-90 min

  • $44.90

  • MORE INFO
  • Master Diesel

  • Competition preparation or to hit new result

  • Optimized volume, less shock loads, more recovery. Get new result while refining technique.

  • MASTERS (Low - intermediate)

  • 9+1 week 4 workouts per week 60-90 min

  • $44.90

  • MORE INFO
  • Beginner

  • Foundational program

  • Learn and improve technique, build foundtion in strength & power.

  • BEGINNERS (Low)

  • 4 week 3 workouts per week 60-80 min

  • $24.90
    $44.90

  • MORE INFO

Customer Reviews

Based on 5 reviews
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Mimmo Annese

WOMEN 2.0

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Jasmina Radujko
Super Programm

That Program is great. Every next Day you see progress. You never feel overtrained and inflammation of muscle. It is also super easy to follow with all explanation you need. I love it.

V
Volodymyr Zinchenko

WOMEN 2.0

K
Kate Burt

10/10 and great video library

j
jesicca

After a challenging 12-week program, I'm entering the competition platform and am thrilled to have added 5kg in my Snatch! Also improve my overall total! Thanks Alex and Team!

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.

My best competition results are:

200 kg in Snatch (video)

240 kg in Clean & Jerk (video)

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!

More about our story is here.

PROGRAM UPDATE

PROGRAM UPDATE

We are constantly updating our best-seller program FEMALE WEIGHTLIFTING to improve your weightlifting experience. 

Here’s what’s new in the men's weightlifting program:

  • NEW! Interactive video library 
  • NEW! Pre and post-workout stretch 
  • NEW! Detailed special warmup 
  • NEW! + 20 % of special and auxiliary exercises
  • NEW! Optimised load
  • NEW! Easy to navigate design 
  • NEW! Mobile version

START FOR FREE

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

Start Free Trial

FAQ

Do I need a new Female 2.0 program if I trained according to the Female 1.0 program?

The answer is yes, 100%! Weight training program for women is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.

How frequently should I train?

This strength training program for women is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.

Can I combine it with other types of training?

We do not recommend combining this womens weight lifting plan with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The weight lifting routine for women effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Is it necessary to train in weightlifting shoes?

We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

What equipment do I need for the weight training routine for woman?

What if I have more questions?

Please contact us at direct@torokhtiy.com

Based on 1013 reviews
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MALE WEIGHTLIFTING 2.0
cary sheppard
Tracking workouts

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

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LEG KILLER CYCLE
Nick Sisneros
Leg Killer

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.

The Clean and Snatch Masterclasses

The both courses are phenomenal—clear, inspiring, and highly professional. Highly recommended!

M
SNATCH CYCLE
Mario Restrepo
Programa perfecto

Programa efectivo y preciso 100% recomendado

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PROGRAM FOR BEGINNERS
Sebastian Ziemann

The plan is very suitable for beginners and is fun!

Superb program

Awesome program, hitting PBs

I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy

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SUPPLEMENTS MANUAL*
João Consciência
Very nice

Simple and easy to understand!

More than good.

+12kg in my 1RM.

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 ;)

Good but obvious

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.

Team Torokhtiy 💪

M
PULL & SQUAT CYCLE
Matt Taylor
Good workout programme

Good workout programme, good range of movements, helpful videos to watch, overall enjoy doing these workouts

PULL & SQUAT CYCLE

Male Weightlifting 2.0

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!

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SUPPLEMENTS MANUAL*
Pierfrancesco Montali

SUPPLEMENTS MANUAL*

very educational

Great book worth the price of admission.

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.

A
JERK CYCLE
Andreina Carreno

JERK CYCLE

WEIGHTLIFTING FOR FUNCTIONAL FITNESS

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

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STRONG CORE
Jozef Buzogan
Strong Core

Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.

L
SQUAT PROGRAM
Ludovica Sartini

SQUAT PROGRAM

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SQUAT PROGRAM
Valerio Boldreghini
Simple but very effective!

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!

M
SUPPLEMENTS MANUAL*
Marcus Svensson

SUPPLEMENTS MANUAL*

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SUPPLEMENTS MANUAL*
Philipp Wohlfart
Masterclasses

I really enjoyed your masterclasses great information. Pleas do one for the jerk!!

Good for beginners

I tried it and it was good for people starting their weightlifting journey. The volume of the each day was just enough

THE OLYMPIC SNATCH MASTERCLASS

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MOBILITY FOR MASTERS
Jeroen Hinnen
Mobility for Masters

Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.