The Bulgarian Method

Based on Greg Nuckols' Bulgarian Manual

Black Cell Means Rest

Squat Bench Deadlift

1RM (lbs or kgs) 315 245 405 Insert Your 1RM maxes

Week ______ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Reps Weight Weight Weight Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 78.75 78.75 78.75 78.75 78.75 78.75
5 126 126 126 126 126 126
4 157.5 157.5 157.5 157.5 157.5 157.5
3 204.75 204.75 204.75 204.75 204.75 204.75
2 236.25 236.25 236.25 236.25 236.25 236.25
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
Your typical warmup
( B ) Bench Press Set 8 61.25 61.25 61.25 61.25 61.25 61.25
Set 5 98 98 98 98 98 98
set 4 122.5 122.5 122.5 122.5 122.5 122.5
set 3 159.25 159.25 159.25 159.25 159.25 159.25
set 2 183.75 183.75 183.75 183.75 183.75 183.75
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1 208.25 208.25 208.25
(Optional)2–3 208.25 208.25 208.25
(Optional)2–3 208.25 208.25 208.25
(Optional)2–3 208.25 208.25 208.25
(Optional)2–3 208.25 208.25 208.25
(Optional)2–3 208.25 208.25 208.25
( C ) Deadlift 1 324 x x 70-85% of 1RM x x
1 70-85% of 1RM x x 70-85% of 1RM x x
1 70-85% of 1RM x x 70-85% of 1RM x x
1 70-85% of 1RM x x 70-85% of 1RM x x
1 70-85% of 1RM x x 70-85% of 1RM x x
(Optional) 1 70-85% of 1RM x x 70-85% of 1RM x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15
Copyright © 2019 Physiqz.com. All Rights Reserved.
 Instructions

To get started, fill in the following information in the highlighted cells:

Your selected preferred accessory lifts to accompany the workouts
Your 1 Rep Max (1RM) values for your Bench, Squat and deadlift.
This worksheet is created for Physiqz users and is not affiliated with Greg Nuckols or his training
method.
To read the sheet. each day has listed the number of sets to complete (on it's own line), the
number of reps is listed beside it.
You can safely add 25-50 pounds to your max in close to one month’s time.
You can complete a six, three or four day week workout with this plan.

Rest
Deadlift % of 1RM Weight (lbs or kgs)
70% 284
75% 304
80% 324
85% 344
 Rest
Squat Bench Deadlift
1RM (lbs or kgs) 315 275 405

Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Reps Weight Weight Weight Weight Weight Weight To get started, fill in the following information in the
Your typical warmup Your selected preferred accessory lifts to accom
( A ) Barbell Squat 8 78.75 78.75 78.75 78.75 78.75 78.75 Your 1 Rep Max (1RM) values for your Bench, sq
5 126 126 126 126 126 126 This worksheet is created for Physiqz users and is no
4 157.5 157.5 157.5 157.5 157.5 157.5 method.
4 189 189 189 189 189 189 NOTE: Days 3 and 6 are optiona
4 189 189 189 189 189 189
4 189 189 189 189 189 189
4 189 189 189 189 189 189
4 189 189 189 189 189 189
Your typical warmup
( B ) Bench Press 8 68.75 68.75 68.75 68.75 68.75 68.75
5 110 110 110 110 110 110
4 137.5 137.5 137.5 137.5 137.5 137.5
4 165 165 165 165 165 165
4 165 165 165 165 165 165
4 165 165 165 165 165 165
4 165 165 165 165 165 165
4 165 165 165 165 165 165
( C ) Deadlift 1 70-85% of 1RM x x 70-85% of 1RM x x
1 70-85% of 1RM x x 70-85% of 1RM x x Deadlift % of 1RM Weight (lbs or kgs)
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 283.5
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 303.75
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 324
(Optional) 1 x x x x 85% 344.25
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
 8 – 15

Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Reps Weight Weight Weight Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 78.75 78.75 78.75 78.75 78.75 78.75
5 126 126 126 126 126 126
4 157.5 157.5 157.5 157.5 157.5 157.5
3 220.5 220.5 220.5 220.5 220.5 220.5
3 220.5 220.5 220.5 220.5 220.5 220.5
3 220.5 220.5 220.5 220.5 220.5 220.5
3 220.5 220.5 220.5 220.5 220.5 220.5
Your typical warmup
( B ) Bench Press 8 68.75 68.75 68.75 68.75 68.75 68.75
5 110 110 110 110 110 110
4 137.5 137.5 137.5 137.5 137.5 137.5
3 192.5 192.5 192.5 192.5 192.5 192.5
3 192.5 192.5 192.5 192.5 192.5 192.5
3 192.5 192.5 192.5 192.5 192.5 192.5
3 192.5 192.5 192.5 192.5 192.5 192.5
( C ) Deadlift 1 70-85% of 1RM x x 70-85% of 1RM x x Deadlift % of 1RM Weight (lbs or kgs)
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 283.5
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 303.75
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 324
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 344.25
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15
 Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Reps Weight Weight Weight Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 78.75 78.75 78.75 78.75 78.75 78.75
5 126 126 126 126 126 126
4 157.5 157.5 157.5 157.5 157.5 157.5
2 252 252 252 252 252 252
2 252 252 252 252 252 252
Your typical warmup
( B ) Bench Press 8 68.75 68.75 68.75 68.75 68.75 68.75
5 110 110 110 110 110 110
4 137.5 137.5 137.5 137.5 137.5 137.5
2 220 220 220 220 220 220
2 220 220 220 220 220 220
( C ) Deadlift 1 70-85% of 1RM x x 70-85% of 1RM x x Deadlift % of 1RM Weight (lbs or kgs)
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 283.5
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 303.75
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 324
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 344.25
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Reps Weight Weight Weight Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 78.75 78.75 78.75 78.75 78.75 78.75
5 126 126 126 126 126 126
4 157.5 157.5 157.5 157.5 157.5 157.5
3 204.75 204.75 204.75 204.75 204.75 204.75
 2 236.25 236.25 236.25 236.25 236.25 236.25
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
3 267.75 267.75 267.75
Your typical warmup
( B ) Bench Press 8 68.75 68.75 68.75 68.75 68.75 68.75
5 110 110 110 110 110 110
4 137.5 137.5 137.5 137.5 137.5 137.5
3 178.75 178.75 178.75 178.75 178.75 178.75
2 206.25 206.25 206.25 206.25 206.25 206.25
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1 267.75 233.75 233.75 233.75 233.75 233.75
(Optional) 2–3 233.75 233.75 233.75 233.75 233.75 233.75
(Optional) 2–3 233.75 233.75 233.75 233.75 233.75 233.75
(Optional) 2–3 233.75 233.75 233.75 233.75 233.75 233.75
(Optional) 2–3 233.75 233.75 233.75 233.75 233.75 233.75
(Optional) 2–3 233.75 233.75 233.75 233.75 233.75 233.75
( C ) Deadlift 1 70-85% of 1RM x x 70-85% of 1RM x x Deadlift % of 1RM Weight (lbs or kgs)
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 283.5
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 303.75
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 324
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 344.25
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
(Optional) 1 x x x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
 8 – 15

Week 5
(See “Get Started” sheet)

Copyright © 2019 Physiqz.com. All Rights Reserved.

he following information in the highlighted cells:
rred accessory lifts to accompany the workouts
M) values for your Bench, squat and deadlift.
ated for Physiqz users and is not affiliated with Greg Nuckols or his training

3 and 6 are optional.