The 4-Hour (Bulgarian) Workweek: How To Get Twice The Gains In Half The Time

The Bulgarian Method For Strongman is one of the most popular methods used in strength sports. The name “Bulgarian” comes from the country where it was first developed, Bulgaria. Many people are familiar with this system because of its popularity among bodybuilders and powerlifters, but there’s another reason why many people have heard of it: it works! If you’re interested in learning how to use this method effectively, then I’m here to tell you all about it!

What Is The Bulgarian Method?

In short, the Bulgarians were a group of weightlifters who started using this method when they competed at the 1960 Olympics in Rome. They found that their lifts increased by an average of 20% after adopting this training routine. Since then, it’s been adopted by other athletes such as wrestlers and boxers. The main idea behind this method is to train your muscles so much that they become stronger than your bones. You’ll see the benefits immediately; you’ll get bigger arms, legs, chest and abs.

How Does The Bulgarian Method Work?

Here’s what you need to do:

You start off by doing a few sets of five reps for each exercise until you feel like it’s too easy or fatigued. Then, you increase the weight slowly over time.

You then start doing a few sets of five with as much weight as you can handle. You rest for a minute in between each set.

Once you’ve finished one set of five, you add a little more weight and then do the same routine until you can’t lift the weight anymore. You should get to a point where you can do only five reps for each exercise or even less than that.

Add more weight again and follow the routine again.

This is one of the best strength-building techniques that you can adopt. Your friends will be so impressed with your new bulked up physique and you will too!

What Muscles Does This Work?

This routine helps you build almost all of the muscles in your body, especially your legs, core, back and arms. It’s a great way to get out of that strength rut that many lifters fall into. You can increase the intensity of this exercise by decreasing your rest times in between sets or by adding more exercises to the routine.

What Are Some Good Exercises To Do With This Routine?

The best exercises to do with this routine are the basic barbell exercises that almost all weightlifters know about. These are the bench press, deadlift, barbell row, clean and press, and squat. Of course, there are many other exercises that you can do with this routine, but these are probably the best ones for you to do if you’re a beginner.

What Are The Benefits Of Using This Routine?

There are many benefits of using this routine. Some of them are:

You’ll gain strength fast!

Your muscles will be bigger and more defined than ever before.

You’ll improve your blood circulation.

You’ll get out of that strength rut that many lifters get stuck in.

You’ll have an increased metabolism.

Who Is This Routine For?

This routine is for people who want to try something new and also want to gain strength fast. It also works well for people who want to get out of a strength rut. This is also for people who don’t have much experience in the weight room. This routine will show you what doing workouts really is all about!

What Is A Sample Workout For The Bulgarian Method?

Here’s a sample workout that you can try:

The 4-Hour (Bulgarian) Workweek: How To Get Twice The Gains In Half The Time - GymFitWorkout


Barbell Bench Press – 5sets x 5 reps

Barbell Row – 5 sets x 5 reps

Barbell Squat – 5 sets x 5 reps

Barbell Shoulder Press – 5 sets x 5 reps

Cable Row – 5 sets x 5 reps

Barbell Deadlift – 1 set x 20-30 reps


Barbell Bench Press -5 sets x 5 reps

Barbell Row – 5 sets x 5 reps

The 4-Hour (Bulgarian) Workweek: How To Get Twice The Gains In Half The Time - gym fit workout

Barbell Squat – 5 sets x 5 reps

Barbell Overhead Press – 5 sets x 5 reps

Barbell Deadlift – 1 set x 20-30 reps


Barbell Bench Press -5 sets x 5 reps

Barbell Row – 5 sets x 5 reps

Barbell Squat – 5 sets x 5 reps

Barbell Behind Neck Press – 5 sets x 5 reps

The 4-Hour (Bulgarian) Workweek: How To Get Twice The Gains In Half The Time - GYM FIT WORKOUT

Barbell Deadlift – 1 set x 20-30 reps

Try this routine out if you feel that you’re getting a little too comfortable with your current weight routine and want to try something new.

You can also increase the number of sets and reps if you feel like you can handle it. Some lifters even do up to ten sets on some exercises! You’ll be the strongest person at your gym when you’re finished with this program.

You’ll quickly see improvements in all of your exercises and the weights that you’re using will increase very rapidly. Your muscles will grow fast too, and you’ll be getting stronger by the week.

Trust me on this one; it works!

If you don’t feel like you’re getting stronger fast enough, then try adding in a fourth workout each week. The only thing to remember is that you’ll have to take some time off from the routine every once in a while to prevent your body from burning out. You don’t want to overdo anything and get hurt.

If you do this routine correctly, then you’ll be very happy with the results that you see after three or four months. Who knows, maybe you’ll even try out a powerlifting competition! (We don’t recommend this for beginners though)

I’ve heard of some powerlifters taking drugs while doing the Bulgarian Method and improving their results. If you’re going to take drugs while lifting then make sure you know what you’re doing, or you could get seriously hurt. If you do take any drugs though, make sure that they are all legal. Some anabolic steroids can be very dangerous.

Also, don’t listen to what anybody else tells you about the Bulgarian Method. If you want to try it out, then go for it. There’s no reason why you shouldn’t try it out if you’re looking for a new challenge in the weight room.

You may also be interested in starting a diet with your new routine to increase the rate at which you burn fat and build muscle.

Sources & references used in this article:

The Shorter Working Week: With Special Reference to the Two-shift System by HM Vernon – 2017 –

Chronology 111 by AY Vishinsky, SF Minister – Current History, 1950 –

Childbirth, household labor division and gender equality: evidence from ten European countries by F Cilia – 2019 –

high arctic by R Potts – 2003 – Random House Digital, Inc.

International training by MC Lobban – Experimental Studies of Shiftwork: Proceedings of …, 2019 –