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Bulgarian weightlifting

by 🤫🧏‍♂️
17 athletes joined

Program Description

To get very strong at weightlifting. It is only one week but you repeat that week forever. Don’t let it break you. I am not liable for your injuries this is your independent choice to make. Also the Bulgarians used copious amounts of juice. That isn’t part of this program but yk what I am trying to say here. They also did this twice a day.

Program Overview

  • Level
    Advanced
  • Goal
    Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Jun 11, 2024 02:06
  • Last Edited
    Jan 11, 2025 10:24
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
8
1 reps
1 reps
100%
85%
2
Clean and Jerk
1
6
1 reps
1 reps
100%
85%
3
Front Squat (Barbell)
1
3
1 reps
3 reps
100%
80%
4
Push Press (Barbell)
1
3
1 reps
3 reps
100%
80%
Week 1
1 / 1 Weeks
Day 1
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
Day 2
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
Day 3
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
Day 4
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
Day 5
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
Day 6
1
Snatch (Barbell)
1 Set
8 Sets
1 Reps
1 Reps
100%
85%
2
Clean and Jerk
1 Set
6 Sets
1 Reps
1 Reps
100%
85%
3
Front Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%
4
Push Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
100%
80%