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
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
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:
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
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!
R
Ryan Ratcliffe
Great stuff!
Great program. Definitely put on muscle mass that was clearly visible. Just make sure you really take your rest days seriously & don’t overtrain because with how intense this program is, it is very easy to over train if you don’t rest properly. I can’t wait to start this program again!
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?
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
G
PULL & SQUAT CYCLE Gareth Rees
PULL & SQUAT CYCLE
<div class="dynamic-checkout__content" id="dynamic-checkout-cart" data-shopify="dynamic-checkout-cart"> <shopify-accelerated-checkout-cart wallet-configs="[{"name":"shop_pay","wallet_params":{"shopId":66032074988,"merchantName":"Programs / Torokhtiy Weightlifting","personalized":true}},{"name":"paypal","wallet_params":{"shopId":66032074988,"countryCode":"US","merchantName":"Programs / Torokhtiy Weightlifting","phoneRequired":false,"companyRequired":false,"shippingType":"shipping","shopifyPaymentsEnabled":true,"hasManagedSellingPlanState":false,"requiresBillingAgreement":false,"merchantId":"ZGNPNUGJ88Y7S","sdkUrl":"https://www.paypal.com/sdk/js?components=buttons\u0026commit=false\u0026currency=USD\u0026locale=en_US\u0026client-id=AbasDhzlU0HbpiStJiN1KRJ_cNJJ7xYBip7JJoMO0GQpLi8ePNgdbLXkC7_KMeyTg8tnAKW4WKrh9qmf\u0026merchant-id=ZGNPNUGJ88Y7S\u0026intent=authorize"}}]" access-token="607b5eca0e363ab6e60d522f0a62b2ac" buyer-country="US" buyer-locale="en" buyer-currency="USD" shop-id="66032074988" cart-id="7cc3c7f04c734b44659e78634a0b3fcc" > <div class="wallet-button-wrapper"> <ul class='wallet-cart-grid wallet-cart-grid--skeleton' role="list" data-shopify-buttoncontainer="true"> <li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li> </ul> </div> </shopify-accelerated-checkout-cart> <small id="shopify-buyer-consent" class="hidden" aria-hidden="true" data-consent-type="subscription"> One or more of the items in your cart is a recurring or deferred purchase. By continuing, I agree to the <span id="shopify-subscription-policy-button">cancellation policy</span> and authorize you to charge my payment method at the prices, frequency and dates listed on this page until my order is fulfilled or I cancel, if permitted. </small> </div>
Choosing a selection results in a full page refresh.
