According to this training plan, you will perform deadlift exercises only 3 times a week:
Mon: Training
Tue: Day-off
Wed: Training
Thu: Day-off
Fri: Training
Sat: Day-off
Sun: Day-off
It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 7 and 8, following an inverted U-shape.
The peak % of 1RM climbs from 75% of 1RM in week one to 102.5% (your new max attempt) in week 13.
Session 2 provides a low intensity Olympic weightlifting load weekly to provide technical training and muscle memory support.
PROGRAM UPDATE
PROGRAM UPDATE
We want you to have access and the best possible training experience. That's why my team has been hard at work on an updated DEADLIFT version for all your needs!
Here’s what’s new in this program:
NEW! Interactive video library;
NEW! Pre and post-workout stretch;
NEW! Detailed special warmup;
NEW! Supplementary exercises to attack your weak points;
NEW! More exercises to strengthen your core;
NEW! Strength Training Reps and Sets Schemes;
NEW! Truly interactive design;
NEW! Mobile version for greater viewer experience even on small screens.
Awesome programming, not too intense but effective. I’m at week 5 and already seeing my deadlift improve, mentally and physically. I recommend for anyone looking for an effective program
J
Jay Reyes
Percentages a little too high...
I haven't been able to get through the first block because the prescribed deadlift percentages are too high. There is no way I'm hitting 85% for reps at week 2 or 3. The exercise selection otherwise makes sense. This is coming from the perspective of a class 1 powerlifter. I'm going to restart the program taking 50lbs off my 1rm for the first 2 blocks.
Hi!
Thanks for your reply!
Yes, it is possible that this load can be too intensive. From our perspective athlete start this cycle when he is in normal shape (around 80-85%) of his readiness.
Of course it is smart move to scale down the load if needed and stay at the optimal intensity.
Once again thank for reaching us and feel free to contact again if needed!
Good luck!
i
ivan salvatierra
Great program
Great program to increase PR's. I was stuck for a while and this program helped me increase my PR by 20 lbs easily after 12 weeks.
It's always rewarding to see our athletes achieve their fitness goals and make progress. Keep up the fantastic work, and if you have any more feedback or need assistance with anything else, feel free to reach out. Happy lifting!
R
Riccardo Sandonà
Deadlift 2.0
Perfect training to perform new personal best in deadlift and also nice for athlete who need to develop strenght during off season or in pre season
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.
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!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
Do I need a new Olympic Deadlift program if I trained according to the Deadlift 1.0 program?
The answer is yes, 100%! Deadlift only program is a completely new program. This deadlift cycle 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 best deadlift program is designed to be 3 days per week. We do not recommend training 3 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 increase deadlift program 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 program's 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 to wear weightlifting shoes during this deadlift program pdf, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.
Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.
Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.
I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.
Most Usefull Athletic Performans Workout of All Areas.
I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.
A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.
Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.
Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.
Sin un ojo que vea los movimientos, se complica mucho. Envié el vídeo final, tal como pone el manual y no me respondieron. También había planteado previamente alguna duda por mensaje privado y nunca contestan (paso más de un mes).
Hi there! We appreciate your feedback. We searched everywhere but didn’t find any messages from you.
Could you please send an email to direct@torokhtiy.com with info on where you submitted your videos?
Den som designet dette kruset tenkte på både det nyttige, pedagogiske og morsomme. Materialene er veldig solide og varmebestandige, et tips er å kjenne på varmen før du drikker. Det kommer til å bli et fast inventar i bagen. Så absolutt et supert krus.
Great Program for CrossFit Athletes Focused on Strength Development
I recently started Weightlifting for Functional Fitness 2.0 and am currently in week 3, and so far it’s been excellent. Here’s what I like:
• Smart integration with CrossFit – The program blends well with CrossFit-style training and focuses on building strength without sacrificing conditioning or skill work.
• Structured and easy to follow – The layout is clear and straightforward, which makes it easy to stay consistent.
• Mobility and warm-ups included – Each session starts with warm-up and mobility work, which is often overlooked in other programs.
• Time-efficient – Sessions are compact and can usually be completed in about 1 to 1.5 hours, even when combined with a WOD or gymnastics work.
Even though I’m only in the early stages, the structure and progression already feel solid. Looking forward to seeing the results as I continue!
Purchased this program a few weeks ago. Just getting started and moving along..ha kind of! By following the program, it’s going to be link I’ve been missing out on. Excited today see how everything goes, wish me luck!
I bought one of Torokhtiy’s programs which have been very good for an over all training. It’s not the last time I’ll buy programs from Torokhtiy! <3
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