What is a powerlifting program?

A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.

How long do powerlifting programs last?

Powerlifting programs typically last between 4 and 16 weeks.

Can beginners do powerlifting?

Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a powerlifting program can actually help you improve coordination and motor recruitment.

What are the different kinds of powerlifting programs?

The primary variables manipulated in a powerlifting program are frequency, intensity, and volume. “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation. A “peaking program” is any program that ends with tapering down v

What is a beginner powerlifting program?

A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.

Bulgarian Method SPREADSHEET - Based on Bulgarian Manual (2019)

Last Updated on April 2, 2019

Bulgarian Method Spreadsheet

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

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.

Bulgarian Method Program Spreadsheet

Spreadsheet Source (slightly improved by Lift Vault, now allows for 1RM inputs and auto calculates program)

Bulgarian Method Manual Tracking Spreadsheet

Bulgarian Method Program Spreadsheet

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