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.
There are multiple spreadsheets contained here.
“The Fire Rises,” “Frequency First, Then Intensity,” and “Intensity First, Then Frequency” are designed to be run before “Dive Straight In.”
You should choose one of the first 3 templates to run prior to “Dive Straight In.”
Bulgarian Method Program Spreadsheet
Spreadsheet Source (slightly improved by Lift Vault, now allows for 1RM inputs and auto calculates parts of the program)