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Squat Every Day (Bulgarian Lite)
Advanced · 6 days a week · 6 weeks
strength-programs · shared it Feb 23
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Daily max squatting with autoregulated intensity. Not for the faint of heart.
From strength-programs
Based on Matt Perryman's approach. Start conservative.
Your week
- Day 1 — Squat + Bench Back Squat · Back Squat · Bench Press
- Day 2 — Squat + Pull Back Squat · Back Squat · Barbell Row · Pull-Up
- Day 3 — Squat + OHP Back Squat · Back Squat · Overhead Press
- Day 4 — Squat + Deadlift Back Squat · Deadlift · Romanian Deadlift
- Day 5 — Squat + Bench Back Squat · Back Squat · Close-Grip Bench Press
- Day 6 — Squat + Accessories Back Squat · Front Squat · Leg Curl · Ab Wheel Rollout
6 training days a week.
How it progresses
Sets are set by effort: RPE 8 in the first week, 0.5 harder each week up to RPE 9.5, then a lighter week.
Week by week
Week 1 RPE 8 6 sessions · up to 92%
Day 1 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Bench Press 5×3 at 80%
Day 2 — Squat + Pull
- Back Squat 1×1 at 88%
- Back Squat 3×3 at 72%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 92%
- Back Squat 3×2 at 78%
- Overhead Press 4×5 at 72%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 85%
- Deadlift 3×3 at 82%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Close-Grip Bench Press 4×6 at 68%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 87%
- Front Squat 3×5 at 62%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
Week 2 RPE 8.5 6 sessions · up to 92%
Day 1 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Bench Press 5×3 at 80%
Day 2 — Squat + Pull
- Back Squat 1×1 at 88%
- Back Squat 3×3 at 72%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 92%
- Back Squat 3×2 at 78%
- Overhead Press 4×5 at 72%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 85%
- Deadlift 3×3 at 82%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Close-Grip Bench Press 4×6 at 68%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 87%
- Front Squat 3×5 at 62%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
Week 3 RPE 9 6 sessions · up to 92%
Day 1 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Bench Press 5×3 at 80%
Day 2 — Squat + Pull
- Back Squat 1×1 at 88%
- Back Squat 3×3 at 72%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 92%
- Back Squat 3×2 at 78%
- Overhead Press 4×5 at 72%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 85%
- Deadlift 3×3 at 82%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 90%
- Back Squat 3×3 at 75%
- Close-Grip Bench Press 4×6 at 68%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 87%
- Front Squat 3×5 at 62%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
Week 4 Deload — RPE Reset 6 sessions · up to 78.2%
Day 1 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Bench Press 5×3 at 68%
Day 2 — Squat + Pull
- Back Squat 1×1 at 74.8%
- Back Squat 3×3 at 61.2%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 78.2%
- Back Squat 3×2 at 66.3%
- Overhead Press 4×5 at 61.2%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 72.3%
- Deadlift 3×3 at 69.7%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Close-Grip Bench Press 4×6 at 57.8%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 74%
- Front Squat 3×5 at 52.7%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
Week 5 Deload — RPE Reset 6 sessions · up to 78.2%
Day 1 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Bench Press 5×3 at 68%
Day 2 — Squat + Pull
- Back Squat 1×1 at 74.8%
- Back Squat 3×3 at 61.2%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 78.2%
- Back Squat 3×2 at 66.3%
- Overhead Press 4×5 at 61.2%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 72.3%
- Deadlift 3×3 at 69.7%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Close-Grip Bench Press 4×6 at 57.8%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 74%
- Front Squat 3×5 at 52.7%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
Week 6 Deload — RPE Reset 6 sessions · up to 78.2%
Day 1 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Bench Press 5×3 at 68%
Day 2 — Squat + Pull
- Back Squat 1×1 at 74.8%
- Back Squat 3×3 at 61.2%
- Barbell Row 4×8
- Pull-Up 3×8
Day 3 — Squat + OHP
- Back Squat 1×1 at 78.2%
- Back Squat 3×2 at 66.3%
- Overhead Press 4×5 at 61.2%
Day 4 — Squat + Deadlift
- Back Squat 1×1 at 72.3%
- Deadlift 3×3 at 69.7%
- Romanian Deadlift 3×8
Day 5 — Squat + Bench
- Back Squat 1×1 at 76.5%
- Back Squat 3×3 at 63.8%
- Close-Grip Bench Press 4×6 at 57.8%
Day 6 — Squat + Accessories
- Back Squat 1×1 at 74%
- Front Squat 3×5 at 52.7%
- Leg Curl 3×12
- Ab Wheel Rollout 3×12
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