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Home » Autoregulated

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated November 1, 2021

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Bulgarian Method Program Spreadsheet

By Kyle Risley
Last updated February 14, 2022

Experience level: Advanced, Intermediate

Weeks: 5, 7, Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: Yes

Program goal: High Volume, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

[Read more…]

Filed Under: 5 Week Programs, 6 Week Programs, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 5, 6
Bench press frequency: 5, 6
Deadlift frequency: 5, 6

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