Accessories - Torokhty Transition to Oly program

by Dean S.

Program Description

Accessory days for the Torokhty 6 week transition to Olympic weightlifting program

Program Overview

Level
Novice
Goal
Bodybuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 30, 2025 08:38
Last Edited
May 30, 2025 09:04

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2

10 reps

-

2

Single Arm Iso Row

3

12 reps

-

3

Bench Press (Dumbbell)

3

8 reps

-

4

Chest Fly (Cable)

2

15 reps

-

5A

Tricep Extension (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

5B

Bicep Curl (Cable)

1

1

2

8 reps

10 reps

12 reps

-

-

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 2

1

Single Arm Iso Row

3

12 reps

-

2

Bench Press (Dumbbell)

2

8 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Bicep Curl (Barbell)

3

8 reps

-

5

Skull Crusher (Barbell)

3

12 reps

-

6

Bicycle Crunch

5

20 reps

-

Day 1

1

Pull-Up (Weighted)

2 Sets

10 Reps

-

2

Single Arm Iso Row

3 Sets

12 Reps

-

3

Bench Press (Dumbbell)

3 Sets

8 Reps

-

4

Chest Fly (Cable)

2 Sets

15 Reps

-

5A

Tricep Extension (Cable)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

5B

Bicep Curl (Cable)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

6

Bicycle Crunch

5 Sets

20 Reps

-

Day 2

1

Single Arm Iso Row

3 Sets

12 Reps

-

2

Bench Press (Dumbbell)

2 Sets

8 Reps

-

3

Chest Fly (Cable)

3 Sets

15 Reps

-

4

Bicep Curl (Barbell)

3 Sets

8 Reps

-

5

Skull Crusher (Barbell)

3 Sets

12 Reps

-

6

Bicycle Crunch

5 Sets

20 Reps

-