6-week Bulgarian weightlifting programme

Improve Your Weightlifting Total With This Old School, Bulgarian-Inspired Weightlifting Programme

£42.75 for a limited time only
*By purchasing you agree to the Terms & Conditions

bulgarian weightlifting programme

About The program

“If In Doubt, Max Out” – Ivan Abadzhiev (Bulgarian Head Coach)

The Bulgarian weightlifting system defined an entire era of weightlifting, generating 
12 Olympic champions, 57 world champions and 64 European champions.

So I’ve put together and tested a 6-week programme based on their exact principles.

My name is Alex Parry, I’m a strength, conditioning and weightlifting coach that helps athletes and weightlifters refine their technique, get stronger and hit PR’s.

Over the past 7 years, I’ve coached everyone from 
everyday athletes through to squads of national and international level competitors.

And I can tell you one thing for certain, maximal results require maximal effort.  

I created this 6-week Bulgarian weightlifting program to give you a way to train with maximal effort, without breaking yourself in the process.

It’s priced super-reasonably so it should be within most people’s budget, and you can purchase the programme by clicking below…

Evidence-Based Training To Increase Your Weightlifting Total

What’s included


3-5 Days Per week training schedule

Combining essential and optional sessions so that you can move between recovery and maximal effort.


Coire and Glute 'Pre-hab' Work

To help reduce the likelihood of injuries.


Comprehensive Instructions

Guidance on how to best run the programme and how to adapt when needed.


Unique Ramping Structure

Move through 6 distinct weeks of training phases, each designed to increase your maximal lifting capacity.


Weightlifting Total Peak

The sixth week concludes with a chance to test your maxes and set new PR’s.

sample workout

This is Day’s 1, 2 and 3 from Week 3 of the programme.

bulgarian weightlifting programme snapshotYou’ve got heavy singles in the main lifts, with intelligent use of back off sets for volume, plus accessory work.



The full bulgarian weightlifting programme includes 6 weeks of training, with 30 progressive and intelligently sequenced workouts designed to get you pushing towards maximum weights and hitting new PB’s

"It was brutal, but my total shot up by almost 20kg"

Cameron L. 96kg Weightlifter

"I used this as a peaking programme after my last volume phase, and hit some nice PB's at the end"

Marlon H. – Recreational Weightlifter

"The ramp up week to week was bang on, i felt like i was pushed hard but could still recover"

Pieter J. – Competitive 73kg Weightlifter 

About the author.

alex parry weightlifting coach

Alex Parry, MSc, BA.

Alex has worked as a professional weightlifting and strength & conditioning coach for almost a decade, coaching recreational through to senior international athletes.

He’s also an assistant lecturer and PhD researcher at the University of Hull, and an Educator for British Weightlifting.

I wanted to put together an evidence-based, well-designed weightlifting programme better than what’s out there, so that you can reliably increase your snatch, clean & jerk and total.

Alex Parry

   What’s included

Which Pieces of Equipment Will I Need?

The only equipment that you absolutely need is a barbell and bumper plates.  Well, that and an Iron mindset.

What are your coaching Qualifications?

I have a Masters Degree in Strength & Conditioning, Level 1 and 2 British Weightlifting Certifications and Level 3 Sports Conditioning Certification. I am also currently pursuing a PhD in Strength Coach-Athlete Relationships.

Can I Use This Programme Whilst Cutting/Dieting?

Absolutely, I’ve had athletes use this exact programme whilst dropping 2kg for a new competition weight class.  Just make sure that you’re listening to your body following the guidance included about total number of sets.

What If I Can't Do a Particular Exercise Due to Injury or Equipment Limitation?

Feel free to sub out and replace exercises as needed. And if you’re really struggling, you can drop me a message, alex@characterstrength.co.uk, and I’ll brainstorm a custom solution for you free of charge.

How Will I Access The Programme?

After purchase you will be automatically redirected to a page where you can download the programme as an excel document.  If you encounter any issues, just email alex@characterstrength.co.uk

What Type of Results Can I Expect From the Programme?

Your results will depend on a range of factors including training experience, nutrition, sleep and even your genetic potential.  I’m not some A-hole internet coach who’s gonna promise you a world championship weightlifting total in 6 weeks.  What I can promise is a solid, proven programme built around hard work and quality training

Need more support?

1:1 coaching

If you want fully customised weightlifting programming, weekly check-ins, daily Q&A access and video technique feedback on your snatches, cleans and jerks, consider 1:1 online weightlifting coaching

1:1 coaching

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