Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
PROGRAM STRUCTURE
This program is designed according to the scheme of the traditional 3-day weekly split:
Day 1 – Legs and Shoulders
Day 3 – Chest and Triceps
Day 5 – Back and Biceps
For athletes who still want to do the minimum Olympic weightlifting work, it is recommended to add optional technical training anywhere in between main sessions.
It will help to support your muscle memory and conditional level.
PROGRAM DETAILS
DURATION:
4 weeks / 3 days a week / 60-90 minutes.
TRAINING GOAL:
Athleticism, pumping and fat burning.
TRAINING LEVEL:
Beginner to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic GYM equipment is suggested.
OFF-SEASON TRAINING
If you're looking to take a break from dynamic explosive work and heavy weights, this program is perfect for your off-season.
It will help trainees build lean muscle mass while they get their mental clarity needed after suffering through intense training sessions all year long!
THIS BODYBUILDING WORKOUT PROGRAM IS IDEAL FOR:
Muscle pumping and fat burning;
Building muscle mass;
Turning heads when you walk by.
NEED A PLAN THAT BALANCES MUSCLE BUILDING AND FAT LOSS?
This Program is Designed for You!
EXTRA BONUS
Inside this weight lifting bodybuilding program, you will find special nutrition recommendations to make sure your body is ready!
What you will learn through this BONUS material:
steps of building your diet;
recommendations for bulking, shredding or maintaining your body weight;
the most important aspects of athlete's nutrition you need to remember.
I purchased this program as I want to have a decent program I can follow, with no much burden as well to be efficient on time.
I find this program very good, diversified targeting most of the important muscles.
H
Hoang Son Le
Worth following
Overall, I am very satisfied with this program. It is not easy by all means so you may want to adjust training weights based on your level. I am now running this program the 2nd time.
B
Brian Thompson
Summer Edition is Awesome!
In August 2023, I purchased the Beginner's Weightlifting Bodybuilding program and was extremely pleased with all the new movements/stretching exercises that were involved. So when I received an email that the "Summer Edition" Weightlifting Bodybuilding program was available I didn't hesitate. I'm in my 60s so 3x a week is a perfect schedule and like the Beginner's program, the "Summer Edition" is filled with new movements and stretching exercises that I've never done before: Russian Twist, Wave Push Up, Iron Butterfly, T-Plank, Plank Triangle-Cross and Scissors (all from Week 1) were quite challenging. I just finished Session 1 of Week 2 today and Side Squats, Plank Walk and Squat Jack were all new to me (I'll be sore tomorrow). I don't own a smart phone and I like to have the program in my gym bag so I stopped at Office Depot, had the program printed out on heavy card stock and spiral bound so I know exactly what to do each training session (I review the videos for each exercise before leaving for the gym)! A fantastic program -- you won't be disappointed! A+!
Hi Brian,
Thank you so much for sharing your thoughts on our 'Summer Edition' Weightlifting Bodybuilding program. We're thrilled to hear that you've been enjoying it and finding the new movements and exercises challenging and rewarding.
Your dedication to your fitness journey is truly inspiring, and we appreciate your creativity in printing and binding the program for your convenience.
Your A+ rating and kind words mean a lot to us. We're here to support you on your fitness path, so feel free to reach out if you ever have any questions.
Wishing you continued success and enjoyable workouts!
T
Tyler Nelson
Great for out of season
This program is great for GPP or an out of season program when wanting to continue to lift but not focus on competition. Helps improve body composition, especially when paired with their nutrition program. Plan on running this program again after my next competition.
Tyler, We're delighted that our program has helped you improve body composition and maintain your lifting routine outside of competition. We appreciate your commitment and look forward to supporting you again after your next competition. Keep up the great work!
Yes, but we highly recommend NOT changing the main compound movements in this cardio and weight lifting program.
Is training to failure ok?
NO! You will train a lot more efficiently by avoiding failure. We recommend training to a RPE 9 meaning you have 1 rep left in the tank. It is a 3-day-a-week bodybuilding program with day(s)-off between each training, as your muscles need time to recover. And training to failure makes this process incomplete in these rest intervals.
What are the best pre and post workout meals?
By consuming a good source of protein and carbohydrates before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth. Carbohydrates are also great after a workout, as they provide the body with fast-acting glucose as fuel to the muscles.
How long should this program be followed for?
We recommend doing this summer strength and conditioning program AT LEAST one time through, we want everybody who is joining this bodybuilding journey to get the most out of this program.
What equipment do I need for this bodybuilding training plan?
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.
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 :)
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.
I have dipped my toes into olympic lifting for a while. Finally I have a structured program which I feel I can run through a couple of times. I feel my techniques have improved and actually my squat (back and front) have improved significantly by more than 15%. Additionally my trunk is much more stable and I am more aware of how I move during the lifts. Really recommend this for everyone who loves throwing around barbells.
This is the club where we unite as a community,
learn to overcome our weaknesses, and develop ou...
I appreciate you providing me the chance to learn from you.
Additionally, this club helps us become more confident. I'm becoming better, and I have a lot more confidence now than I had.
I develop my discipline. I'm becoming encouraged by this club since we're supporting one another.
I'm currently reading the Snatch master class PDF. I'm having a great time with a practical.
I always value your counsel and advice. Your tiny hints could help us improve our lift. And it’s improving a lot.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
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