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Bulgarian System ENG

Diop Coaching

Weightlifting, Olympic Lifting
Coach
Mouss Diop

The Bulgarian Strength System by Coach Diop

Unlock Your Full Potential and Lift Like a Champion.

Ready to push your limits and train like an elite weightlifter? The Bulgarian Strength System, designed by Coach Diop and inspired by the legendary Ivan Abadjiev, is a 6-week program tailored for experienced athletes who want to embrace the high-intensity Bulgarian training style.

This program is ideal for athletes with 2+ years of lifting experience and solid technique. If you’ve completed a GPP cycle or have a CrossFit background, and can handle volume and intensity, this system is crafted to help you achieve massive strength gains.

Program Highlights: • 6-Week Strength Cycle: Focus on Snatch, Clean & Jerk, Front & Back Squats, and Pulls—the key lifts to maximize your power. • Heavy, Frequent Lifting: Emphasizes intensity with minimal variation for rapid strength improvements. • 8-Day Taper: Prepare to retest your max lifts or compete with this strategic tapering phase. • Video Tutorials & Expert Instructions: Learn from Coach Diop with detailed guidance and warm-up strategies for optimal performance. • Community Support: Join a private group chat with Coach Diop and fellow athletes for motivation, feedback, and collaboration. • Self-Sufficiency: Learn how to create your own warm-ups and develop autonomy in your training approach.

Who This Program is For: • Weightlifters with 2+ years of experience. • CrossFit athletes or those with a solid GPP foundation. • Those who can handle high-volume, high-intensity training without injury. • Athletes who want to lift heavy and often and focus on the most important lifts to increase strength.

Why Choose This Program?

This is not a program for the faint-hearted. Coach Diop’s Bulgarian Strength System has been proven to help athletes achieve incredible gains in strength by focusing on intensity and volume with minimal distractions. Whether you’re preparing for a competition or simply looking to break your own PRs, this program will help you hit your goals faster.

Athletes who’ve used this system report faster recovery, stronger lifts, and improved technique. Join Coach Diop today, and see what you can achieve when you follow one of the most effective training systems in weightlifting.

Are you ready to redefine your limits? Sign up now and start lifting like a champion with the Bulgarian Strength System.

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Unlock Your Full Strength & Build New PR
Unleash your true potential with Coach Diop’s Bulgarian Strength System! Embrace the Bulgarian method—lifting heavy, frequently, and focusing on 90%+ lifts to build confidence and resilience. Master the snatch, clean & jerk, and squats while improving technique and developing self-sufficiency. Push past your limits and dominate your lifts!
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Confidence in Heavy Lifts
This program is built on the Bulgarian method—lifting at high intensity and frequently. By working with 85% + of your one-rep max, you’ll build confidence in handling heavy lifts, allowing you to push through plateaus and mental fears. Each training session will focus on mental toughness as you learn to trust your body’s strength, gaining the ability to approach each heavy lift with confidence.
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Master Autonomy with Warm-Up Variations
Alongside strength development, the program promotes self-sufficiency. With personalized warm-up variations, you’ll learn to tailor your warm-ups to meet your specific needs. This optimizes performance, prevents injury, and enhances technique. As the program progresses, you’ll become more autonomous, taking control of your training and adjusting based on how your body feels each day.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need through the group chat
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, tracking all your workouts all through an app.
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Straps // Knee Sleeves // Band // Kettlebell
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Sample Week
Week 1 of 6-week program
Sunday
Bulgarian Model Day 1

A1

Seated Wall Slide

3 x 5

A2

90/90 Cars

3 x 6

A3

Overhead Squat w/ PVC

3 x 5

B

Snatch

1, 1, 1, 1, 1, 2, 2, 2, 3, 3 @ 85, 85, 85, 88, 88, 75, 75, 75, 70, 70 %

C

Clean & Jerk

1, 1, 1, 1, 1, 3, 3 @ 85, 85, 85, 88, 88, 75, 75 %

D

Front Squat

1, 1, 2, 2 @ 90, 90, 85, 85 %

Monday
Bulgarian Model Day 2

A1

Prone Shoulder CARS

3 x 5

A2

ShinBox Internal Rotat° Lift Off

3 x 10

A3

Hollow Rock

3 x 0:30

B

Power Snatch

2 x 1 @ 77 %

C

Power Clean + Push Jerk

2 x 1 @ 80 %

D

Back Squat

3 x 2 @ 85 %

Tuesday
Bulgarian Model Day 3

A1

T Spine Rotations From Split Squat

3 x 10

A2

90/90 Good Morning

3 x 10

A3

Banded Ankle Dorsiflexion Mobilization

3 x 10

B

Snatch

3 x 1

C

Clean & Jerk

3 x 1

D

Front Squat

1, 2, 2, 2 @ _ , 85, 85, 85 %

E

Snatch Pull

5 x 3 @ 100 %

Wednesday
Bulgarian Model Day 4

A1

Band Pull-Apart

3 x 15

A2

ATG Split Lunges

3 x 8

A3

Front Squat

3 x 5

B

Snatch

1, 2, 2 @ 85, 77, 77 %

C

Clean & Jerk

1, 2, 2 @ 85, 73, 73 %

D

Front Squat

1, 2 @ 90, 85 %

Thursday
Bulgarian Model Day 5

A1

Squat Flow

3 x 0:45

A2

Sot Press

3 x 10

A3

Straddle Sit-Up

3 x 10

B

Snatch

1, 1, 1, 1, 1, 1, 2 @ 92, 96, 96, 96, 96, 96, 78 %

C

Clean & Jerk

1, 1, 1, 1, 1, 1, 2 @ 94, 94, 94, 94, 94, 85, 73 %

D

Front Squat

1, 2, 2 @ 95, 85, 85 %

E

Clean Deadlift

5 x 3 @ 85 %

Coach
coach-avatar Mouss Diop

Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting..

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Unlock Your Peak Performance in Just 6 Weeks

Ready to take your training to the next level? This 6-week program is designed for advanced athletes who want to push their limits. With heavy loads, minimal variation, and expert coaching, you’ll hit new PRs and crush your goals. Don’t miss out—invest in

Get Bulgarian System ENG
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FAQs
What makes this program different from others?
This program focuses on the Bulgarian method, prioritizing heavy loads (80%+), minimal variation, and frequent 1-2 rep sets. It's designed to build maximum strength and consistency at high intensity.
Is this program suitable for beginners?
No, it’s designed for advanced athletes or those who have completed a general physical preparation phase. You should already be familiar with Olympic lifts and squatting movements before starting.
What results can I expect?
Expect significant PR increases in the Snatch, Clean & Jerk, and Squat, alongside improved consistency at 90%+ loads. Many athletes have added 15-25 pounds to their lifts within a few months.
How long is the program?
The program runs for 6 weeks, including a tapering phase to test or compete and re-evaluate your maxes.
What equipment do I need?
Minimum equipments. You'll need access to a barbell, weights, squat rack, and preferably straps. Resistance bands or blocks for specific mobility work can also help.
How often will I train?
You will train at high intensity 5 days per week. Each session is built around heavy lifting, including snatches, clean & jerks, and squats.
What’s the minimum strength level required to start?
You should be comfortable performing lifts at 80%+ of your max, as the program involves lifting at high percentages right from the start.
Will there be a lot of variation in exercises?
No, the focus is on building strength through the Olympic lifts and squats. The program includes minimal variation to allow maximum focus on improving technique and strength in these core movements.
How should I adjust for recovery?
The program is intense. You’ll need to prioritize sleep, nutrition, and mobility work to stay fresh and avoid overtraining. You can also train with a 3 days in model 1 day off and 2 day in to ensure proper recovery.
Does this program contain accessory work or WODs?
No. Athletes should not include accessory work or WODs due to the large volume and high intensity of the main lifts.
Does the program include personal coaching?
The program does not include personal coaching, but you will have access to a group chat with coaches and other lifters for questions and to share videos.
The Proof
verified-athlete-avatar Oscar Andrieu

Men -81 Kg U17

Verified Athlete

""After a year with coach Diop at ESVL, we implemented this Bulgarian program that boosted my PRs by 10-20 kg in just 8 weeks! If you're after a skilled coach, I highly recommend Coach Diop for his expertise and tailored approach. His coaching pushed me to new performance heights.""

verified-athlete-avatar Morgan Fasulo

Acrobat & Weightlifter enthusiast

Verified Athlete

""18 months ago, I started Olympic weightlifting as an acrobat and joined Luca Fasulo’s Bulgarian program. In a few months, I added 5kg to my Snatch, 8kg to my Clean & Jerk, and 35kg to my Back Squat. But more importantly, I built consistency at 90%+ weights and gained real mental resilience.""

Bulgarian System ENG