Bulgarian Method Manual Tracking Spreadsheet

Choose Rounding: 5
This will be used by all spreadsheets.

5 = lbs
2.5 = kgs
x = rest
Squat Bench Deadlift
1RM (lbs or kgs) 170 120 195
Week 1 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 45 45 45 45 45 45
5 70 70 70 70 70 70
4 85 85 85 85 85 85
4 110 110 110 110 110 110
4 110 110 110 110 110 110
4 110 110 110 110 110 110
4 110 110 110 110 110 110
4 110 110 110 110 110 110
Your typical warmup
( B ) Bench Press 8 30 30 30 30 30 30
5 50 50 50 50 50 50
4 60 60 60 60 60 60
4 80 80 80 80 80 80
4 80 80 80 80 80 80
4 80 80 80 80 80 80
4 80 80 80 80 80 80
4 80 80 80 80 80 80
( C ) Deadlift 1 70-85% of 1RM x x 70-85% of 1RM x x x = rest
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% 135
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 145
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 155
(Optional) 1 x x x x 85% 165
(Optional) 1 x x x x
(Optional) 1 x x x x x = rest
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Your typical warmup
( A ) Barbell Squat 8 45 45 45 45 45 45
5 70 70 70 70 70 70
4 85 85 85 85 85 85
3 130 130 130 130 130 130
3 130 130 130 130 130 130
3 130 130 130 130 130 130
3 130 130 130 130 130 130
Your typical warmup
( B ) Bench Press 8 30 30 30 30 30 30
5 50 50 50 50 50 50
4 60 60 60 60 60 60
3 90 90 90 90 90 90
3 90 90 90 90 90 90
3 90 90 90 90 90 90
3 90 90 90 90 90 90 x = rest
( 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% 135
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 145
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 155
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 165
8 – 15
8 – 15
8 – 15
8 – 15

Your typical warmup
( A ) Barbell Squat 8 45 45 45 45 45 45
5 70 70 70 70 70 70
4 85 85 85 85 85 85
2 135 135 135 135 135 135
2 135 135 135 135 135 135
Your typical warmup
( B ) Bench Press 8 30 30 30 30 30 30
5 50 50 50 50 50 50
4 60 60 60 60 60 60
2 95 95 95 95 95 95
2 95 95 95 95 95 95 x = rest
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 135
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 145
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 155
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 165
8 – 15
8 – 15
8 – 15
8 – 15

Your typical warmup
( A ) Barbell Squat 8 45 45 45 45 45 45
5 70 70 70 70 70 70
4 85 85 85 85 85 85
3 110 110 110 110 110 110
2 130 130 130 130 130 130
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 30 30 30 30 30 30
5 50 50 50 50 50 50
4 60 60 60 60 60 60
3 80 80 80 80 80 80
2 90 90 90 90 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3 x = rest
1 70-85% of 1RM x x 70-85% of 1RM x x 70% 135
1 70-85% of 1RM x x 70-85% of 1RM x x 75% 145
1 70-85% of 1RM x x 70-85% of 1RM x x 80% 155
1 70-85% of 1RM x x 70-85% of 1RM x x 85% 165
8 – 15
8 – 15
8 – 15
8 – 15
Week 5
(See “Dive Straight In” sheet)
x = rest
1RM (lbs or kgs) 170 120 200
Week 1 – D1/3/5 Day 1 Day 3

Reps Weight Weight
Your typical warmup
( A ) Barbell Squat 8 45 45
5 70 70
4 85 85
3 100
3 100
3 100
Your typical warmup
( B ) Bench Press 8 30 30
5 0 0
4 60 60
3 70
3 70
3 70
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
8 – 15
8 – 15
Week 2 – D1/3 Day 1 Day 3
Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 100 100
3 100 100
3 100 100
Your typical warmup
5 0 0
4 60 60
3 80 80
3 80 80
3 80 80
8 – 15
8 – 15
8 – 15
8 – 15
Week 2 – D5 Day 5
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 45
5 70
4 85
3 110
2 135
2 135
2 135
Your typical warmup
( B ) Bench Press 8 30
5 50
4 60
3 80
2 95
2 95
2 95
8 – 15
8 – 15
8 – 15
8 – 15
Week 3 – D1/3 Day 1 Day 3
Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
3 110 110
3 110 110
Your typical warmup
5 50 50
4 60 60
3 80 80
3 80 80
3 80 80
8 – 15
8 – 15
8 – 15
8 – 15
Week 4 – D3 Day 3
Reps Weight
Your typical warmup
5 70
4 85
3 110
3 110
3 110
Your typical warmup
5 50
4 60
3 80
3 80
3 80
8 – 15
8 – 15
8 – 15
8 – 15
Week 2 – D1 Day 1
Reps Weight
Your typical warmup
5 70
4 85
3 110
2 135
2 135
2 135
Your typical warmup
5 50
4 60
3 80
2 95
2 95
2 95
8 – 15
8 – 15
8 – 15
8 – 15
Week 5 – D3 Day 3
Reps Weight
Your typical warmup
5 70
4 85
3 110
3 110
3 110
Your typical warmup
5 50
4 60
3 80
3 80
3 80
8 – 15
8 – 15
8 – 15
8 – 15
Week 6 – D3 Day 3
Reps Weight
Your typical warmup
5 70
4 85
3 110
2 135
2 135
2 135
Your typical warmup
5 50
4 60
3 80
2 95
2 95
2 95
8 – 15
8 – 15
8 – 15
8 – 15
Week 7 – D1/2/3/4/5 Day 1 Day 2

Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
(Optional) 1
(Optional) 1
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
( C ) Deadlift 1 x 70-85% of 1RM
1 x 70-85% of 1RM
1 x 70-85% of 1RM
1 x 70-85% of 1RM
1 x 70-85% of 1RM
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Day 5 Week 1 – D2/4
Weight Reps
Your typical warmup
45 (A) Barbell Squat 8
70 5
85 4
3
2
(Optional) 1
30 (Optional) 1
0 Daily Max (85-95+% 1RM) 1
60 Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(D) Accessory (optional) 8 – 15
8 – 15
8 – 15
(E) Accessory (optional) 8 – 15
8 – 15
8 – 15
Week 2 – D2/4
Reps
Your typical warmup
(A) Barbell Squat 8
5
4
3
2
(Optional) 1
(Optional) 1
Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
8 – 15
8 – 15
8 – 15
8 – 15
Week 3 – D2/4/5
Reps
Your typical warmup
(A) Barbell Squat 8
5
4
3
2
(Optional) 1
(Optional) 1
Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
8 – 15
8 – 15
8 – 15
8 – 15
Week 4 – D2/4
Reps
Your typical warmup
(A) Barbell Squat 8
5
4
3
2
(Optional) 1
(Optional) 1
Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
8 – 15
8 – 15
8 – 15
8 – 15
Week 5 – D1/2/4/5
Reps
Your typical warmup
(A) Barbell Squat 8
5
4
3
2
(Optional) 1
(Optional) 1
Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
8 – 15
8 – 15
8 – 15
8 – 15
Week 6 – D1/2/4/5
Reps
Your typical warmup
(A) Barbell Squat 8
5
4
3
2
(Optional) 1
(Optional) 1
Your typical warmup
(B) Bench Press 8
5
4
3
2
(Optional) 1
(Optional) 1
(C) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
8 – 15
8 – 15
8 – 15
8 – 15
Day 3 Day 5 Week 8

Weight Weight (See “Dive Straight In” sheet)
45 45
70 70
85 85
110 110
130 130
30 30
50 50
60 60
80 80
90 90
x = rest
x x Deadlift % of Weight (lbs or kgs)
x x 70% 140
x x 75% 150
x x 80% 160
x x 85% 170
x x
x x x = rest
x x
x x
x x
Day 2 Day 4
Weight Weight
45 45
70 70
85 85
110 110
130 130
30 30
50 50
60 60
80 80
90 90
70-85% of 1RM 70-85% of 1RM x = rest

70-85% of 1RM 70-85% of 1RM Deadlift % of 1RM
70-85% of 1RM 70-85% of 1RM 70%
70-85% of 1RM 70-85% of 1RM 75%
70-85% of 1RM 70-85% of 1RM 80%
85%
x = rest
Day 2 Day 4
Weight Weight
45 45
70 70
85 85
110 110
130 130
30 30
50 50
60 60
80 80
90 90
70-85% of 1RM 70-85% of 1RM x = rest

70-85% of 1RM 70-85% of 1RM Deadlift % of 1RM
70-85% of 1RM 70-85% of 1RM 70%
70-85% of 1RM 70-85% of 1RM 75%
70-85% of 1RM 70-85% of 1RM 80%
85%
x = rest
Day 2 Day 4 Day 5

Weight Weight Weight
45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
70-85% of 1RM 70-85% of 1RM x

70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
x
x
x
x
x
Day 2 Day 4 Day 5

45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
70-85% of 1RM 70-85% of 1RM x

70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
70-85% of 1RM 70-85% of 1RM x
x
x
x
x
x
Day 1 Day 2 Day 4

45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
x 70-85% of 1RM 70-85% of 1RM

x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x
x
x
x
x
Day 1 Day 2 Day 4

45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
x 70-85% of 1RM 70-85% of 1RM

x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x 70-85% of 1RM 70-85% of 1RM
x
x
x
x
x
Weight (lbs or kgs)
140
150
160
170
Weight (lbs or kgs)
140
150
160
170
x = rest
Deadlift % of 1RM Weight (lbs or kgs)
70% 140
75% 150
80% 160
85% 170
x = rest
x = rest
70% 140
75% 150
80% 160
85% 170
x = rest
Day 5
Weight
45
70
85
110
130
30
50
60
80
90
x x = rest
x Deadlift % of 1RM
x 70%
x 75%
x 80%
x 85%
x
x x = rest
x
x
Day 5
Weight
45
70
85
110
130
30
50
60
80
90
x x = rest
x Deadlift % of 1RM
x 70%
x 75%
x 80%
x 85%
x
x x = rest
x
x
Weight (lbs or kgs)
140
150
160
170
Weight (lbs or kgs)
140
150
160
170
x = rest
1RM (lbs or kgs) 170 120 200
Week 1 Day 1 Day 4

Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
Daily Min (80-90% 1RM) 1 <
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Week 2 Day 1 Day 3
Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Week 3 Day 1 Day 2

Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Week 4 Day 1 Day 2

Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Week 5 Day 1 Day 2

Reps Weight Weight
Your typical warmup
5 70 70
4 85 85
3 110 110
2 130 130
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
5 50 50
4 60 60
3 80 80
2 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
1 70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
8 – 15
8 – 15
8 – 15
8 – 15
Week 6
(See “Dive Straight In” sheet)
x = rest
70% 140
75% 150
80% 160
85% 170
x = rest
Day 5
Weight
45
70
85
110
130
30
50
60
80
90
x = rest
x Deadlift % of 1RM Weight (lbs or kgs)
x 70% 140
x 75% 150
x 80% 160
x 85% 170
x
x x = rest
x
x
x
Day 3 Day 5
Weight Weight
45 45
70 70
85 85
110 110
130 130
30 30
50 50
60 60
80 80
90 90
x = rest
x 70-85% of 1RM Deadlift % of 1 Weight (lbs or kgs)
x 70-85% of 1RM 70% 140
x 70-85% of 1RM 75% 150
x 70-85% of 1RM 80% 160
x 70-85% of 1RM 85% 170
x
x x = rest
x
x
x
Day 3 Day 4 Day 5

45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
x = rest
x 70-85% of 1RM x Deadlift % of 1RM Weight (lbs or kgs)
x 70-85% of 1RM x 70% 140
x 70-85% of 1RM x 75% 150
x 70-85% of 1RM x 80% 160
x 70-85% of 1RM x 85% 170
x x
x x x = rest
x x
x x
x x
Day 3 Day 4 Day 5 Day 6

Weight Weight Weight Weight
45 45 45 45
70 70 70 70
85 85 85 85
110 110 110 110
130 130 130 130
30 30 30 30
50 50 50 50
60 60 60 60
80 80 80 80
90 90 90 90
x = rest
x x x Deadlift % of 1RM Weight (lbs or kgs)
x 70-85% of 1RM x x 70% 140
x 70-85% of 1RM x x 75% 150
x 70-85% of 1RM x x 80% 160
x 70-85% of 1RM x x 85% 170
x 70-85% of 1RM x x
x x x x = rest
x x x
x x x
x x x
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make a Copy *full details her
The Bulgarian Method

Based on Greg Nuckols' Bulgarian Manual
x = rest
1RM (lbs or kgs) 170 120 190
Week ______ Day 1 Day 2 Day 3

Reps Weight Weight Weight
Your typical warmup
(A) Barbell Squat 8 45 45 45
5 70 70 70
4 85 85 85
3 110 110 110
2 130 130 130
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
(B) Bench Press 8 30 30 30
5 50 50 50
4 60 60 60
3 80 80 80
2 90 90 90
(Optional) 1
(Optional) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(C) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
8 – 15
8 – 15
8 – 15
8 – 15
--> Make a Copy *full details here* - Thanks, LiftVault.com
ian Manual
<-- Edit these cells with 1RM
Day 4 Day 5 Day 6

45 45 45
70 70 70
85 85 85
110 110 110
130 130 130
30 30 30
50 50 50
60 60 60
80 80 80
90 90 90
x = rest
Deadlift % of Weight (lbs or kgs)
70-85% of 1RM x x 70% 135
70-85% of 1RM x x 75% 145
70-85% of 1RM x x 80% 150
70-85% of 1RM x x 85% 160
70-85% of 1RM x x
x x x = rest
x x
x x
x x
x x
To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.com
Date Squat – Daily Min Squat – Daily Max Bench – Daily Min Bench – Daily Max

Bulgarian Method Manual Tracking Spreadsheet

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Bulgarian Method Manual Tracking Spreadsheet

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Choose Rounding: 5

This will be used by all spreadsheets.

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

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

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

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

Week 1 – D1/3/5 Day 1 Day 3

Week 7 – D1/2/3/4/5 Day 1 Day 2

Day 3 Day 5 Week 8

70-85% of 1RM 70-85% of 1RM x = rest

70-85% of 1RM 70-85% of 1RM x = rest

Day 2 Day 4 Day 5

70-85% of 1RM 70-85% of 1RM x

Day 2 Day 4 Day 5

70-85% of 1RM 70-85% of 1RM x

Day 1 Day 2 Day 4

x 70-85% of 1RM 70-85% of 1RM

Day 1 Day 2 Day 4

x 70-85% of 1RM 70-85% of 1RM

Week 1 Day 1 Day 4

Week 3 Day 1 Day 2

Week 4 Day 1 Day 2

Week 5 Day 1 Day 2

Day 3 Day 4 Day 5

Day 3 Day 4 Day 5 Day 6

The Bulgarian Method

Week ______ Day 1 Day 2 Day 3

<-- Edit these cells with 1RM

Day 4 Day 5 Day 6

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