You add more sets, try different accessories, and occasionally test a heavy single.
But the number on the bar barely changes.
You need a structured system that tells you:
How heavy to train
How much volume you need
Which supporting muscles to strengthen
When to increase your working max
A 4-week structured strength program to help you build toward your first 220 lb bench press - with progressive loading, smart volume, and a built-in progress test.
3 weeks done, today I hit snatch pr for sure. Recomedation for women 50+, training for IWMA 2026 Athens
Programs / Torokhtiy Weightlifting
08/08/2026
Anonymous
Mobility for all sports
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
MOBILITY FOR ALL SPORTS + OLY WOD
08/08/2026
Michael Smith
4 week squat program
4-week Squat Program
06/04/2026
Олександр Горбач
Used it in my pre fight camp
Can recommend
WEIGHT TRAINING FOR MMA
05/21/2026
Antonio J. Hernandez Diaz
Excelent
WEIGHT LIFTING FOR BASKETBALL
05/11/2026
Olivier Devillez
Squat mobilité.
Routine absolument nécessaire.
SQUAT MOBILITY (SPECIAL OFFER)
03/15/2026
Ακης Μπλαζακης
Good morning coach! I started the program at Monday 02/2 so. in 1 week and its a little bit light.. Im focusing more on technique 🙏🏼 in “day offs” can i do cardio? Like row or eco bike
MALE WEIGHTLIFTING 2.0
02/05/2026
Lilla Herczeg
.
OLY WOD
01/18/2026
Rachael O
Great Information
So helpful, appreciate all the information and even all my equipment I have bought. Quality all the way. Thank you
WOMEN'S MAXIMUM PERFORMANCE NUTRITION
12/15/2025
Riccardo Sandonà
Nutrition guide
A full explained plan to cut weight without lose the focus of load and the sustainability of the training, step by step
Bench Press training program is dedicated to the 10-years anniversary of Torokhtiy Weightlifting, as a company, creating training programs.
Everything we do is for you.
30 days money back guarantee;
Free demo available - no payment required;
One-time payment for life-time usage, no recurring payments;
Real-person customer support.
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.
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 2026, I officially earned my PhD in Sport Science!
Yes. The program is suitable for beginner and intermediate athletes who already understand the basic bench press technique. Every session includes clear exercises, sets, repetitions, and training percentages.
What if I already bench more than 220 lb?
You can still use the program. The percentages are calculated from your current working max, so the same structure can help you move beyond your current PR—not only reach 220 lb.
How many days per week will I train?
The program includes two bench-focused sessions per week and one optional full-body session. You can train two or three days per week depending on your goals and current routine.
Is the full-body session required?
No. The full-body session is optional. Use it if you want the program to function as a more complete training plan, or skip it if you already follow a separate lower-body routine.
How do I choose my starting weight?
Base your percentages on your current working max - a clean single you could perform today with good technique. If you are unsure, start with approximately 95% of your most recent successful one-rep max.
What equipment do I need?
You will need access to a bench, rack, barbell, and weight plates. Dumbbells, a pull-up bar, resistance bands, and cable or rowing equipment are also used for supporting exercises.
Can I repeat the program?
Yes. The program is designed as a repeatable four-week cycle. Your Week 4 test shows whether you should increase your training weight or repeat the cycle at the same working max.
How will I receive the program?
You will receive the digital program by email after completing your purchase. You can open it on your phone, tablet, or computer.
Are exercise tutorials included?
Yes. Exercise video tutorials are included. Simply click the button next to an exercise to watch its demonstration.
Do I receive lifetime access?
Yes. This is a one-time purchase with lifetime access, so you can return to the program and repeat the cycle whenever you’re ready.
Build a stronger, more consistent Bench Press through progressive loading, controlled volume and regular performance checks without needing to test 1RM every few weeks.
Expected Result
Improved Bench Press strength, better pressing consistency, higher upper-body strength, stronger accessory muscle support, improved load-management decisions and potential new 1RM after an earned Max-Out Week.
Target Audience (Training Level)
Athletes with previous strength-training experience and an understanding of proper Bench Press technique; lifters who want a structured, repeatable system to improve Bench Press.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
Repeatable 4-week main cycle + optional Deload Week + optional Max-Out / Competition Week. The PDF contains 6 navigable weeks total: Weeks 1–4, Deload Week and Max-Out/Competition Week.
Days Per Week
3 sessions/week in the main cycle: Heavy Bench Strength, Rest of Body / Optional, and Bench + Pull Volume. Deload week uses 2 bench-focused sessions plus a Rest Day; Max-Out week uses a light bench session, Rest Day and test/competition session.
Session Duration
Not fixed; depends on rest intervals, accessory work and the week. PDF rest guidance says most rest intervals may range from 30 seconds to 3 minutes.
Coaching or Self-Training
Self-training PDF program with clickable video links / exercise video library; can also be used with a coach or spotter for safety during heavy/maximal attempts.
ADDITIONAL (FILE)
Format
PDF / digital training program with clickable video links.
App
No
Platform
Any device (downloadable PDF + clickable video links; desktop, tablet and mobile friendly)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (clickable exercise video links / video library; warm-up, main load, accessory and mobility sections are shown inside the PDF).
Trial / Demo Available
Not specified
Payment Type
One-time purchase
Price
[price]
Money-Back Guarantee
Not specified
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Not specified
Delivery Format
Online / digital download after purchase.
Should I have active internet connection after download?
No (after download); internet is needed to open clickable video links.
Year-round (strength cycle; can be repeated as needed)
Sport
Strength Training / Powerlifting-style Bench Press / General Strength & Conditioning
Can Be Used for Competition Preparation?
Yes (can be used to prepare for an earned Bench Press max-out or competition-style test week; not automatically after every cycle).
Training Style / Methodology
Bench-press specialization built around progressive loading, controlled volume, accessory upper-body pulling/pressing, AMRAP-based autoregulation and earned max testing.
Progression Model
Progressive overload over a 4-week cycle with Week 4 AMRAP feedback. If 10+ good reps are achieved at 75%, the working max can increase; fewer reps means repeat the same working max; very strong 12+ reps may justify a larger adjustment.
Periodization Model
Repeatable 4-week accumulation/check cycle: Build the Base → Build More Work → Heavy Strength Work → Performance Check, followed by optional deload and optional max-out when earned.
Deload Phase
Yes — optional Deload Week after several cycles or when AMRAP/general performance stops improving; Deload reduces fatigue and keeps the bench movement active.
No dedicated machines required; resistance accessory equipment and pull-up station are listed.
Training Location
Public Gym / Home or Garage Gym with safe bench setup and spotter/safety arms for heavy attempts.
Nutrition
No dedicated nutrition plan; recovery, hydration and proper nutrition are emphasized as part of responsibility for success.
Warm-Up Included
Yes (structured Warm-Up & Activation before every session).
Post-Workout Included
Yes (post-workout stretching & mobility after training sessions).
Mobility Included
Yes (post-workout mobility and upper-body movement/recovery work included).
Customization Available
Yes — the working max is adjusted based on AMRAP results; accessory loads use Light / Medium / Challenging intensity categories; deload and max-out weeks are used when needed/earned.
Type of Workload (Sets, Reps, Percentages)
Sets & reps + % of current Bench Press 1RM for main bench work + AMRAP progress check + accessory intensity categories (Light / Medium / Challenging).
Pregnancy / Postpartum Safe
No / not specified as safe; consult a professional.
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No; strength program for healthy adults, not a rehab or post-surgery protocol.
Mental Health & Mindfulness Integration
No dedicated mindfulness component; it builds confidence through measured progress, AMRAP feedback and earned testing.
Fixed Time/Days or Flexible
Flexible repeatable system: 3 sessions/week during the main cycle; deload/max-out weeks added only when needed or earned.
Good for fatigue management via optional deload; not a rehab protocol.
Adjustable Load
Yes (working max can be kept/increased based on AMRAP; accessory intensity can be scaled; deload used when recovery requires it).
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — AMRAP at 75% in Week 4 is the main progress check; athlete adjusts working max and can test 1RM after deload/max-out week when earned.
Rest Day Guidance
Yes — deload guidance, recovery-management notes, rest intervals, safety/spotter guidance and advice not to force heavier loads when performance does not support it.
Volume Level
Medium; volume builds through Weeks 1–3 and is reduced in Week 4 around the AMRAP check. Deload week lowers volume further.
Intensity Level
Medium to High; main bench work progresses from moderate loading to heavier strength work, with optional max-out testing up to a new 1RM when earned.
Fat Loss or Muscle Gain
Strength / upper-body muscle support; not a fat-loss program.
Muscles Focus
Chest, triceps, shoulders, upper back/lats, rear delts, arms and supportive lower-body/core work in the optional rest-of-body session.
Number of Unique Exercises
Not specified
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Oleksiy Torokhtiy / Torokhtiy Weightlifting team (specific programming coach not separately specified)
Coach Certifications
Olympian Oleksiy Torokhtiy; PhD in Sport Science, former professional athlete and international weightlifting coach.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
