Bulgarian Method

What is the Bulgarian Method

The Bulgarian method Involves near-daily maxing on core lifts, promoting adaptations to high-intensity training.


  • Start each session with a general warm-up, then move to specific warm-up sets leading to a daily max.
  • After finding the daily max, perform back-off sets at a reduced percentage (e.g., 80% of the daily max) for volume.
  • Very high frequency necessitates excellent recovery strategies, including nutrition, sleep, and possibly active recovery sessions.

Every day, alternate focusing on Squat, Bench Press, and Deadlift:

  • Warm-up to a daily max in the chosen lift.
  • Perform back-off sets: 2-3 sets x 2-3 reps @ 80% of the daily max.