Bulgarian method
Bulking
Advanced
Barbell
Plan Details
The Bulgarian method routine by rukubern is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Deadlifts in the morning = speed Deadlifts Deadlifts in the evening = 70% of 1 Rm
Routine detail
Mon
1A morning
Est. 34 min
2 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Deadlift
5 Sets x 3,3,3,2,2 Reps
Mon
1B evening
Est. 67 min
3 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Bench Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Shoulder Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Tue
2A morning
Est. 22 min
1 exercise
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Tue
2B evening
Est. 51 min
3 exercises
Barbell Front Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
T Bar Row
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Wed
3A morning
Est. 34 min
2 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Deadlift
5 Sets x 3,3,3,2,2 Reps
Wed
3B evening
Est. 67 min
3 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Bench Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Shoulder Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Thu
4A morning
Est. 22 min
1 exercise
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Thu
4B evening
Est. 51 min
3 exercises
Barbell Front Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
T Bar Row
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Fri
5A morning
Est. 34 min
2 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Deadlift
5 Sets x 3,3,3,2,2 Reps
Fri
5B evening
Est. 67 min
3 exercises
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Bench Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Barbell Shoulder Press
8 Sets x 3,3,2,2,2,1,2,2 Reps
Sat
6A morning
Est. 22 min
1 exercise
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
Sat
6B evening
Est. 51 min
3 exercises
Barbell Front Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
T Bar Row
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Sat
7
Est. 22 min
1 exercise
Barbell Squat
8 Sets x 3,3,2,2,2,1,2,2 Reps
