Bulgarian Strength & Mass Builder
CR-Athletics
Strength & Conditioning, Power Sports , PowerliftingThis 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.
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
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
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
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
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.
