Bulgarian Strength & Mass Builder

CR-Athletics

Strength & Conditioning, Power Sports , Powerlifting
Coach
Cristobal Rodriguez

This program is good for developing your overall strength and mass with a focus on improving your bench and squat. Its Bulgarian bench & squat progression is more ideal for the experienced weightlifter.

Duration - 12 weeks

Volume - moderate to high

Sessions per week - 4

Split - Upper / Lower / Upper / Lower

Intensity - high

With adherence to this program and through implementing appropriate recovery strategies you will consistently increase your training / working max through the 12 weeks.

Additionally, with your purchase you will gain access to this program for one year, as you will have the opportunity to run through this program multiple times.

*Athletes who play sports requiring high amounts of strength and power can use this program in conjunction with speed, agility, and quickness training & any sport / position specific tactical and technical training.

**Aerobic training should be limited during this program as it will inhibit your progress.

Features
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Programming 4 days per week
Progressive 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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Detailed, expert instruction
Each workout has detailed exercise prescription, workout tracking, progressive warmups and cooldowns, and post workout nutritional guidance
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder and keep you going longer all through an app.
Equipment
Required
Barbell // Dumbbells // Plates // Bench // Incline Bench // Squat rack (or stand) // Pullup Bar // Dip Bar
Recommended
Cable stack / pulley system // Kettlebell // 1/2 inch monster band // reverse fly machine
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Sample Week
Week 1 of 12-week program
Monday
Upper Body Max Effort

Prep

A

Warmup (Upper Body)

Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement

B

Bench Press

6 x 3 @ 80 %

C

Incline DB Bench Press

3 x 12

D

Bent Over Barbell Row

4 x 12

E

Cable Rope Facepull (Seated)

3 x 15

F

Crunch

3 x 30

Recovery

G

Cooldown (Upper Body)

Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side

Recovery

H

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

Tuesday
Lower Body Max Effort

Prep

A

Warmup (Lower Body)

Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Side lying T-Spine rotation - 5 ea. side

B

Back Squat

6 x 3 @ 80 %

C

DB lungewalk

4 x 10

Assistance Movement

D

Hamstring Movement (bilateral)

Perform 3 sets of 10 for a Hamstring movement of your choice - Pick from any of the following movements - Lying Leg Curl Physioball Leg Curl Glute Ham Raise Leg Curl w/ Sliders TRX Hamstring Curls

Assistance Movement

E

Grip / Forearm Strength

Perform 2-3 sets of any of the following exercises - Seated barbell wrist curl - 15 reps Seated barbell reverse wrist curl - 15 reps Standing barbell wrist curl - 15 reps Behind the back barbell wrist curl - 15 reps Seated DB wrist twist - 20 reps Hammer wrist curls - 20 reps Isometric ball squeeze - 20 - 3 sec reps Isometric plate squeeze - For Time Plate flip and catch - 15 reps Resistance band wrist extension - 15 reps Wrist roller Cliff hanger - For Time Farmers carry - *predetermined distance

Recovery

F

Cooldown (Lower Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds

Recovery

G

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

Thursday
Repetition Effort Upper Body

Prep

A

Warmup (Upper Body)

Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement

B

Close Grip Bench Press

3 x 12

C

Pull-up

4 x 12

D

Seated DB Front Raises

3 x 15

E

Skull Crushers

3 x 10

F

Barbell Bicep Curl

3 x 10

G

Plank

2 x 0:45

Recovery

H

Cooldown (Upper Body)

Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side

Recovery

I

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

Friday
Lower Body Dynamic Effort

Prep

A

Warmup (Lower Body)

Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Side lying T-Spine rotation - 5 ea. side

Dynamic Movement

B

Strength Speed Movement

**Perform speed squat or a Clean variation** If performing speed squat - Use 50% of your back squat max for each set Perform 10 sets of 2 reps, each with a controlled descent and then stand back up as quickly as possible Rest 60 - 90 seconds between sets *each week increase the intensity used by 2.5% on all sets // If performing Clean variation - Hang Power Clean work up to - 4 x 5 @ 60% Rest 3 minutes between sets *each week try to increase the intensity used by 2.5% on all or at least on 1 set

C

Barbell Squat Jumps

3 x 6

D

Romanian Deadlift

3 x 12

Recovery

E

Cooldown (Lower Body)

Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds

Recovery

F

Post Workout Nutrition Guidance

Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g

Coach
coach-avatar Cristobal Rodriguez

Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.

FAQs
Is this program hard?
Yes, this program is challenging and is more ideal for an experienced lifter. How much this program challenges you will depend on how hard you push yourself.
What if I miss a workout?
If you miss a workout, simply try to make it up by the end of the week. If that's not possible, continue on. What matters is that you keep showing up and keep training.
What if I have a question?
Trainheroic comes with a chat function that gives you a direct line to me. Need a form check? Send me a video through the app. Need an exercise modification? Just shoot me a message and ill make an appropriate adjustment for you.
Bulgarian Strength & Mass Builder