Bulgarian 23 Day Program

 Bulgarian 23 Day Program
(Originally found here, as posted by Mike Burgener)


Program Cliffs:

• 5Day/Week program lasting about 5 weeks total
• Simplistic and reminiscent of the standard Bulgarian training seen around the internet
• Input Maxes and the spreadsheet will auto calculate the weights to be used
• Program is very bare bones: snatch, clean & jerk, power variations, back and front squat
• Reps and sets are minimal, often hitting higher intensities
• Please note: 
• the author recommends attempting PR/1RM at the end of the 23 day cycle, so you should have 2-3 days to practice light but sharp technique
• always work down the spreadsheet in order of what is listed
• on day 1: 88% is listed, then 77%, then 73%
• you should work up to 88% first - once the required reps are completed, then drop the weight down to 77% then finally down to 73%.
• the author does not recommending adding any exercises to the program
• personally speaking, added core work is generally always acceptable

**The spreadsheet contains multiple sheets at the bottom. Sheet 1 is short, only 14 days of the entire 23 days. As far as I noticed, all the other sheets were identical.

I have cleaned up Sheet 4 and moved it first in view. My editing was simply coloring and adding borders to the weeks and days for user readability. You can see the original style on all the other sheets and it is just plain text so feel free to use those if you prefer.**
 

Click here to access the google doc spreadsheet for this program