Bulgarian Method

Every session centers on a daily max single — you ramp up to the heaviest weight you can lift cleanly that day and stop. No rep records, no AMRAPs. After the daily max, you drop to 90% and do two to three back-off singles, then leave. Total session time is often under 45 minutes.

The training stress is accumulated through frequency, not volume. Because you train the competition lifts five or six days per week, you get hundreds of heavy singles per year with each movement. The body adapts to the pattern by becoming maximally efficient at expressing force in that exact movement.

LiftProof tracks daily maxes as a rolling average so you can see trend lines rather than obsessing over daily fluctuations. A given day's max might be 5% below your best — that is normal. The weekly rolling average should trend upward over months.

• Squat→
• Bench Press→
• Deadlift→

1. Day 01

   Day 1

   Squat — ramp to daily max, 2×1 @ 90%

2. Day 02

   Day 2

   Bench Press — ramp to daily max, 2×1 @ 90% · Squat — daily max

3. Day 03

   Day 3

   Deadlift — ramp to daily max, 2×1 @ 90%

4. Day 04

   Day 4

   Squat — ramp to daily max, 2×1 @ 90% · Bench Press — daily max

5. Day 05

   Day 5

   Squat — daily max · Deadlift — daily max

• This program is for advanced lifters with years of technique experience. If your form breaks down under maximum load, you will reinforce broken movement patterns across hundreds of sessions. Run a solid intermediate program first.
• Daily maxes fluctuate — sometimes significantly. A max that feels heavy one day may feel easy two days later. Do not chase all-time personal records every session. Chase a clean, honest daily max and let the long-term trend tell the story.
• Fatigue management is the skill the program teaches. If you are consistently missing or grinding daily maxes across an entire week, that is a recovery signal — not a strength deficiency. Sleep, food, and stress management are as important as the training.