WEIGHTLIFTING BODYBUILDING

TORWOD

Bodybuilding, Weightlifting
Coach
Oleksiy Torokhtiy

The goal of the WEIGHTLIFTING BODYBUILDING program is to train the main muscle groups in order to strengthen them and prevent injury. The program is 4 weeks long with 3 sessions per week + 1 optional technical training. The optimal time to follow this program is the off-season and transition period. These loads will be an excellent alternative to traditional weightlifting cycle loads for athletes who want a physical and psychological break from dynamic explosive work and heavy weights, but at the same time train for their own benefit.

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16 SESSIONS
The training program is designed according to the scheme of the traditional 3-day weekly split: legs-shoulders, chest-triceps, back-biceps. Both classic strength exercises and special exercises are used to strengthen the stabilizers and small muscle groups, which play an important role in the reliability of the weightlifter's muscular system.
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ASYMMETRY EXERCISES
The program includes ASYMMETRY exercises that are performed with an unevenly loaded bar (example: 5 kg disc on the left end and 10 kg disc on the right end). The purpose of these exercises is to develop coordination and strengthen the stabilizing muscles. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
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DISTRIBUTION OF LOAD
The main volume of the program's load is build with the most effective exercises to strength training movements and building functional strength. The program contains 1 optional technical session for “activating the muscle memory”.
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STRETCHING ROUTINE
Training requires mobility, neuromuscular control, and power production. Specialized stretching routine after each bodyduilding session will speed up recovery. Target stretching increases muscles flexibility and provide joints optimal range of motion. It can prevent muscle soreness and promote faster recovery between workouts.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength and skill training that’s accessible and challenging for athletes.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Squat Rack // Incline Bench // Collars // Straps // Shoulder Activation System // Pull up bar
Recommended
Resistance Bands // Kettlebells // Plyometric Box
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Gakk SQUAT

2 x 15

A2

SUPERMAN

2 x 15

A3

ABS

2 x 15

A4

Shoulder Activation 1

2 x 15

B

Back SQUAT

3 x 8

C

Bench Back SQUAT

3 x 10

D

Split SQUAT

2 x 15

E

Calf RAISE

2 x 20

F

Push PRESS

3 x 8

G

Military PRESS

3 x 15

H

Disc Rear Belt FLY

2 x 20

I

ABS

2 x 15

J

PLANK

2 x 0:45

K

Stretching legs&shoulders

1 x 10:00

Tuesday
Week 1 Day 3

A1

PUSH UP

2 x 10

A2

Reverse Tricep PUSH UP

2 x 10

B

Bench PRESS

3 x 10

C

Incline bench PRESS wide grip

3 x 15

D

Chest Horizontal FLY

2 x 25

E

French PRESS

3 x 15

2 SUPERSETS

F

Tricep extension 20+20 reps SAS - the exercise is performed with the Shoulders activation system (buy it now). If you don't have this system, it is possible to use any rubber bands. Plank 30 sec BW - the exercise is performed with your own bodyweight.

G

Stretching chest&triceps

1 x 10:00

Thursday
Week 1 Day 5

A

PVC Muscle snatch + Snatch BALANCE + OHS

3 x 5

B

Power SNATCH + SNATCH

6 x 2

Friday
Week 1 Day 6

A1

SUPERMAN row

2 x 15

A2

Disc PICKUP

2 x 15

A3

Core ROTATION SAS

3 x 20

B

Snatch DEADLIFT

3 x 8

C

Romanian DEADLIFT

3 x 12

D

Lateral PULL

3 x 12

E

Biceps CURLS

3 x 15

F

Wrist FLEXION

2 x 15

G

Wrist & Forearm #2

2 x 30

H

Stretching back&bicep

1 x 10:00

Coach
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coach-avatar Oleksiy Torokhtiy

Throughout my career, I’ve won numerous European and World titles as well as participated in the Beijing 2008 & London 2012 Olympics. Since 2015, I have dedicated myself to coaching, and as of 2020, I’ve conducted well over 180 weightlifting seminars around the world. In my programs, I share my own professional experiences, as well as my own perspective as a coach.

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TRAIN ALONGSIDE OLYMPIAN OLEKSIY TOROKHTIY

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FAQs
How many days per week is the training?
1. If you want to rest from Olympic lifts and dynamic work, plan your sessions on Mo, We, Fr – this waу you will have a recovery day before each session. 2. If you want to stay tuned on light technical work, plan your main sessions Mo, We, Sat and weightlifting training on Thu.
Can I combine it with other types of training?
We don`t recommend to combine this program with others training programs. Program's effectiveness largely depends on sleep, nutrition, and recovery. Train smart, get enough rest.
Will this program prepare me for the competition?
WEIGHTLIFTING BODYBUILDING isn’t a program that should be used to get ready for a competition. If your goal is to compete,I recommend to continue training using my competition training program.
The Proof
verified-athlete-avatar FACHIOL VLAD

Competitive weightlifter

Verified Athlete

"Was impressed with variations of auxiliary exercises. Some of them were very unusual and weird, but as soon as I started to workout I understood idea to doing them for strengthen target muscles. It is very useful to perform prescribed warmup before each session. "

verified-athlete-avatar MICHELE-VINCENZO GUZZO

Competitive weightlifter

Verified Athlete

"This 4 weeks cycle was a good choice to prepare myself for more dynamic and aggressive training plans. I liked amount of different core exercises, helped me a lot to fell overhead stability. "

verified-athlete-avatar VLADIMIR DRAGNEV

Amateur weightlifter

Verified Athlete

"I liked that this program was planned like a traditional bodybuilding 3-day split. It was very cool to try asymmetry drills – nice idea for off season training. I enjoyed quality of mobile program design and video library access. Optional technical session was useful for me. "

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