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
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
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
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 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
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.
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.
It's the program that made me more Interested with Torokhtiy. I am starting OLY WOD after my vacation. I want to give this program My full attention rather than trying to look for a Gym during my vacation.
I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪
The group chat helps me stay motivated and focused on my goals
I find the form-checks and the coaches’ comments very helpful
for improving my technique and learning by watching the advice given to others.
It’s inspiring to interact with Oleksiy. He’s always available,
and I really like the way he corrects and explains things, making everything clearer!!!
I’d definitely recommend joining Torokhtiy Club,
especially for those who want to improve not only as athletes but also as coaches.
Being in touch with various athletes and coaches and seeing many mistakes and visual corrections made by Oleksiy and Sergey.
The answers and explanations are great, simple and user friendly.
It is very cool when Oleksiy motivates everyone and praises or corrects.
Feedback on lifts are very helpful, makes me understand more and see mistake myself as well.
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