Mike Burgener 23-Day Bulgarian Program
Twenty-three Olympic lifting workouts across five-day weeks use heavy singles, lighter doubles and late record attempts.
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Back squat
Program
Front squat
Snatch
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 |
| 5 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday, Tuesday, Wednesday, Thursday and Saturday; the last week ends Wednesday. If you change dates, keep the remaining workout order. Use separate snatch, clean-and-jerk, front-squat and back-squat maxima, rounding in 5lb or 2.5kg steps. On Wednesday of week one, work up to the day’s maximum and perform the heavy single. Choose warm-ups, recovery and what to do after failed attempts yourself. Keep each clean-and-jerk set together with the same weight for both movements. After day 23, do light technique days before a personal-record attempt or meet; there is no automatic extra training day.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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