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Accessories - Torokhty Transition to Oly program

by Dean S.
1 athletes joined

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
    Jun 20, 2025 12:52

Summary

Elevate your strength training with the Accessories - Torokhty Transition to Oly program, a focused 6-week journey designed for lifters ready to refine their Olympic lifting skills. Committing just 2 days a week, you'll engage in a variety of targeted exercises, including weighted pull-ups, single-arm rows, and bench presses, all aimed at building muscle and enhancing your performance. Each session combines strength and accessory work to ensure balanced development and increased power output. Get ready to transform your training and elevate your lifts!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 6 Weeks
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
-