The Mash Mafia 12 Week “Kind of Bulgarian” Workout

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The Mash Mafia 12 Week “Kind of Bulgarian” Workout

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This is a workout that I developed while I was splitting time with MuscleDriver USA. That is why there is a max out on Saturday. Feel free to switch the days around to match a max out Friday. I recommend sticking to the misses allowed because that should help auto-regulate all of you crazy people that like to kill yourselves like me. The misses allowed is that number at the end of each row.

There is a lot of strength work as usual. However I put the majority of the strength volume towards the end of the week to give you a day to recover. This workout will help the pull as well as the squat. There is also a lot of overhead work, so it’s pretty much the complete package.

If you have questions about this workout, just comment on this article. I will answer all the questions. I am also working on a video library. I plan to video every exercise that I prescribe. Here is the start:

This video will at least answer the Kang Squats programmed in this workout.

Kind of Bulgarian

Week 1
Monday Misses allowed
Front Squat with 3 Sec Pause first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 3 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session

Wednesday
OH Squats Paused 3 Sec in Bottom 3RM , then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 8RM, then -10% for 2×8 0

Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core

Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0

Week 2
Monday Misses allowed
Front Squat w 2 Sec Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Snatch Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 2 Sec Pause on first rep 3RM, then -10% for 2×3 0
Lower Bro Session

Wednesday
OH Squats Paused 2 Sec in Bottom 3RM, then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 8RM, then -10% for 2×8 0

Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core

Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0

Week 3
Monday Misses allowed
Front Squat w 1 Sec Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 2, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 1 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session

Wednesday
OH Squats Paused 1 Sec in Bottom 3RM, then -10% for 2×3 no pauses 0
Push Press 8RM, then -5&-10% for 8 0
Snatch Deadlifts w 5 sec eccentric 6RM, then -5&-10% for 6 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 6RM, then -10% for 2×6 0

Friday
Bench Press 8RM, then -10% for 2 x 8 0
Snatch Push Press 6RM, then -10% for 2×6 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core

Saturday
Snatch from Blocks Max Double , then -10% for 2×2 0
Clean & Jerk from Blocks Max 2+1, -10% for 2+1 x 2 0
Back Squats 8RM, then -10% for 2×8 0
Clean Deadlifts w 5 sec eccentric 6RM, then -5&-10% for 6 0

Week 4
Monday Misses allowed
Front Squat 3RM, then -10% for 3 0
Jumps
RDLs 3x8reps

Tuesday
Snatch to 2 OH Squats Max 1
Clean, Front Squat, & 1 Jerk Max 1
Back Squat 3RM, then -10% for 3 0
Lower Bro Session

Wednesday
OH Squats 3RM 0
Push Press 8RM, then -10% for 8 0
Snatch Deadlifts w 5 sec eccentric 6RM, then -10% for 6 0
Upper Bro Session

Thursday
Snatch 75% EMOM x 6 work up 0
Clean & Jerk 75% EMOM x 6 work up 0
Front Squat 6RM 0

Friday
Bench Press 8RM 0
Snatch Push Press 6RM, then -10% for 6 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core

Saturday
Snatch from Blocks Max Double 1
Clean & Jerk from Blocks Max 2+1 1
Back Squats 8RM 0
Clean Deadlifts with 5 sec eccentric 6RM, then -10% for 6 0

Week 5
Monday Misses allowed
Front Squat with 3 Second Pause Max, then -20 for 3 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-50lbs of Chains 3x8reps

Tuesday
Pull to Snatch to Hang Snatch Max, 85% x 2 sets 0
Clean, Front Squat, and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 3 Sec Pause Max, then -20 for 3 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 3 Sec in Bottom Max, then -20% for 3×3 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Pull to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Rack Paused 2 sec dip & catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2×2 0
Clean & Jerk from Blocks Max, then -15% for 2×2 0
Back Squats 5RM, then -5&-10% for 5 0
Cl DLs Paused 2 sec at knee 5RM, then -5&-10% for 5 0

Week 6
Monday
Front Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps

Tuesday
Pull to Snatch to Hang Sn to OH Squat Max, 85% x 2 sets 0
Clean, Front Squat x 2, and Jerk Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 2 Seconds in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Pull x2 to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Pull x2 to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Rack Jerk Paused 2 sec in dip & catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2×2 1
Clean & Jerk from Blocks Max, then -15% for 2×2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean DLs Paused 2 sec at knee 5RM, then -5&-10% for 5 0

Week 7
Monday
Front Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Hang Power Snatch Max 0
Hang Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps

Tuesday
Snatch Pull to Snatch to OH Squat Max, 85% x 2 sets 1
Clean, Front Squat x 3, and Jerk Max, 85% x 1 set 1
Back Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 1 Sec in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 1 s at knee & 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Pull x2 to Snatch Max, then 85% x 2 sets 1
Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Rack Jerk Paused 1 sec in dip & catch Max, then 85% x 2 sets 1
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2 1
Clean & Jerk from Blocks Max, then -15% for 2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean DLs Paused 1 sec at knee 5RM, then -5&-10% for 5 0

Week 8
Monday
Front Squat Max 0
Hang P. Snatch Max 0
Hang Power Clean Max 0
Jumps
Mobility Work

Tuesday
Snatch Pull to Snatch Max 1
Clean, Front Squat x 1, and Jerk Max 1
Back Squat Max 0
Lower Bro Session

Wednesday
OH Squats Max, then -20% for 3 0
Push Press 3RM, then -10% for 3 0
Pullups/5-8 ss KB Upright Rows/10 4 sets each
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Paused 3 sec in bottom Max 0
Clean Max 1
Front Squat 3RM 0

Friday
Jerk from Rack Max 1
Bench Press 3RM 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max 2
Clean & Jerk from Blocks Max 2
Back Squats 3RM 0
Clean Deadlifts 3RM 0

Week 9
Monday
Front Squat 2 sec pause Max , then -20 for 3 no pause 0
Hang Snatch Paused 3 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3×8 Reps

Tuesday
Snatch Pull x 2 to Snatch Max, 85% x 2 sets 0
Clean and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 0
Lower Bro Session

Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Snatch Balance Paused 3 Sec in Bottom Max, then -20% for 2 sets x 3 reps 0
Push Press 3RM, then -5&-10% for 3 0
Sn DLs Paused 3 sec at knee 3RM, then -5&-10% for 3 0

Thursday
Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 1 Front Squats Max, then 85% x 2 sets 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 2 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 0
Bench Press 3RM, then -5&-10% for 3 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch Max 1
Clean & Jerk Max 1
Clean Deadlifts 3RM, then -5&-10% for 3 0

Week 10
Monday
Front Squat 1 sec pause Max , then -20 for 3 no pause 0
Hang Snatch Paused 2 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3x8reps

Tuesday
Snatch Pull to Snatch Max, 85% x 2 sets 1
Clean and 2 Jerks Max, 85% x 2 sets 1
Back Squat with 1 Second Pause Max, then -20 for 3 no pauses 0
Lower Bro Session

Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Push Press 3RM, then -5&-10% for 3 0
Upper Bro Session

Thursday
Snatch to OH Squat x 1 Max, then 85% x 2 sets 1
Clean to 1 Front Squat Max, then 85% x 2 sets 1
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Rack Jerk Paused 1 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 o
Bro Session Core

Saturday
Snatch Max 2
Clean & Jerk Max 2
Clean Deadlifts 3RM, then -5&-10% for 3 0

Week 11
Monday
Front Squat Max , then -20 for 3 0
Hang Snatch Paused 1 sec in catch Max 0
Hang Clean Max 0
GHDs 3x8reps

Tuesday
Snatch Pull to Snatch Max, 85% x 1 set 1
Clean, Front Squat and Jerk Max, 85% x 1 set 1
Lower Bro Session

Wednesday
Front Squat 5RM, then -10% for 5 0
Push Press 3RM, then -10% for 2 sets x 3 reps 0

Thursday
Snatch to OH Squat x 1 Max, then 85% x 1 set 1
Clean Max, then 85% x 1 set 1

Friday
Bro Session Core
Extra Mobility Work

Saturday
Snatch Max 2
Clean & Jerk Max 2
Back Squats 3RM 0

Week 12
Monday
Snatch Work up to Opener 0
Clean & Jerk Work up to Last Warm Up 0
Back Squat 85% 3 sets of 1 0

Tuesday
Mobility and Recovery

Wednesday
Snatch Last Warm Up 0
Clean & Jerk 80% for 2 sets of 1 rep

Thursday
Snatch 80% for 2 sets of 1 rep
Clean & Jerk 75% for 2 sets of 1 rep

Friday
Mobility and Recovery

Saturday
Snatch Max 3
Clean & Jerk Max 3

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