Lazar Angelov Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Lazar Angelov is possibly one of the most influential bodybuilders today, and his online presence is as impressive as what he has achieved physically.

As a certified personal trainer, I’ve been following his progress and training advice online for quite some time, and we’ve been integrating a lot of his advice into training routines for clients.

To help out our readers, we decided to publish that information in this Lazar Angelov workout routine that aims to promote fitness and maximum muscle density.

Let’s look at some stats first.

Lazar Angelov Stats

  • Born: September 22, 1984
  • Height: 5’9”
  • Weight: 194 lbs
  • Waist: 32.5”
  • Chest: 50”

Looking at pictures of Lazar during a workout, you’ll immediately see that he has the ultimate male body. But what is more impressive is that he shares so much of his fitness industry and training experience with his followers.

And this is what a typical week would look like.

Lazar Angelov’s Workout Routine

You’ll need to dedicate over an hour a day, five days a week, to a mix of isolation and compound exercises.

But the effects on lean muscle mass will be impressive.

Monday: Chest and Abs

man using a dip station in a gym
  • Flat bench press (4 sets of 8 reps)
  • Dips (4 sets of 8 reps)
  • Cable pullover (4 sets of 8 reps)
  • Incline bench press (4 sets of 8 reps)
  • Chest flys (4 sets of 8 reps)
  • Hammer grip bench press (4 sets of 8 reps)
  • Side planks (4 sets to failure)
  • Weighted sit-ups (4 sets to failure)
  • Hanging leg raise (4 sets to failure)

Tuesday: Forearms, Delts and Abs

man in a hanging leg raise position
  • Military press behind the neck (4 sets of 8 reps)
  • Cable lateral raises (4 sets of 8 reps)
  • Wrist curl behind back (4 sets of 8 reps)
  • Reverse flys (4 sets of 8 reps)
  • Reverse wrist curl (4 sets of 8 reps)
  • Reverse pec deck fly (4 sets of 8 reps)
  • Wrist curl over bench (4 sets of 8 reps)
  • Weighted sit-ups (4 sets to failure)
  • Hanging leg raises (4 sets to failure)
  • Oblique raises (4 sets to failure)

Wednesday: Back and Triceps

man in a gym doing a lat pulldown
  • Stiff leg deadlift (4 sets of 8 reps)
  • Lat Pulldowns (4 sets of 8 reps)
  • Cable rows (4 sets of 8 reps)
  • Wide-grip pull-ups (4 sets of 8 reps)
  • Shrugs (4 sets of 8 reps)
  • Bent over dumbbell rows (4 sets of 8 reps)

Thursday: Legs and Abs

man weightlifting
  • Squats (4 sets of 8 reps)
  • Leg press calf raises (4 sets of 8 reps)
  • Leg extensions (4 sets of 8 reps)
  • Lying leg curls (4 sets of 8 reps)
  • Seated calf raises (4 sets of 8 reps)
  • Hanging leg raises (4 sets to failure)
  • Oblique raises (4 sets to failure)
  • Barbell Twists (4 sets to failure)

Friday: Triceps and Biceps

man doing hammer curls
  • Dumbbell concentration curls (4 sets of 8 reps)
  • Cable triceps kickbacks (4 sets of 8 reps)
  • Hammer curls (4 sets of 8 reps)
  • Triceps rope pushdowns (4 sets of 8 reps)
  • Close-grip incline bench press (4 sets of 8 reps)
  • EZ bar preacher curls (4 sets of 8 reps)

Saturday/Sunday: Rest Days

The goal is to stay active on these days with some light cardio. Lazar also likes to do the odd basketball workouts, so you might keep that as an option as well.

Lazar Angelov Workout Principles

Man doing speed and agility cone

Drawing from my own training experience, I've found that switching exercises to a high-intensity interval training routine, much like Lazar does, can significantly boost endurance and strength. This method has been a game-changer for me and my clients, pushing our limits and achieving faster results [1].

According to one of the studies from the National Center for Biotechnology Information website, high-intensity interval training induces numerous physiological adaptations that improve exercise capacity (maximal oxygen uptake, aerobic endurance, anaerobic capacity, etc.) [2].

Rather than complete four sets of each workout, he does one of each and then goes back to the start. It’s a bit difficult in a busy gym, but it works very well to get to your health and fitness goals. The Lazar Angelov workout routine also works on different muscle groups every day.

There’s little room for mixing things up, but that kind of consistency is how fitness enthusiasts achieve great results.

“I think about the pain I’m feeling in that moment and how I should not let it beat me.” - Lazar Angelov

Lazar Angelov’s Diet Plan

healthy bowls

In my nutrition coaching, I often recommend a diet approach similar to Lazar's, where eating regularly with smaller portions is key. This strategy has helped me and my clients maintain energy levels throughout the day and manage weight more effectively.

Here’s what it would look like on a typical day.

  • Bowl of oatmeal with berries and nuts
  • 6 egg omelet with leafy greens


  • Protein shake
  • Greek yogurt with nuts and seeds


  • Large tuna fish salad with avocado
  • Mixed vegetables
  • Protein shake
  • Chicken sandwich


  • Fish or lean chicken meal
  • Sweet potato
  • Mixed vegetables


  • Whole grain toast with peanut butter
  • Protein shake

Lazar Angelov Diet Principles

Lazar’s biggest struggle is balancing some fat gain during bulking phases and to not lose muscle mass during cutting.

Any bodybuilder will be able to relate to the issue.

He does this by limiting the amount of time he spends on a calorie-restrictive diet and tries to keep those low-calorie days for when he mainly does aerobic exercises and cardio.

Other than that, his health and fitness model is largely based on common sense that avoids junk food, simple carbs and sugar, and he loads up on protein.

Lazar Angelov’s Supplements

different supplement pills spilled out of a bowl

Based on my experience and Lazar's regimen, I can attest to the effectiveness of these supplements in enhancing workout results. Incorporating them into my routine has significantly improved my muscle recovery and overall performance.

1. Fat Burner

According to one of the articles from the BioMed Central website, to avoid losing muscle mass during a cutting phase, you can burn fat with natural ingredients that trigger thermogenesis [3]. Some of these products could help you burn off 200+ calories.

2. Whey Protein

With such a huge strain on the body, it’s important to get all the amino acids you need for maximum muscle protein synthesis.

3. Pre-Workout

When you’re training five days at the gym, even a small 5% boost in strength and endurance will add up over the weeks.


How Did Basketball Training Influence Lazar Angelov's Fitness Regime?

Lazar Angelov's early basketball training laid the foundation for his exceptional athleticism and discipline, which later translated into his rigorous bodybuilding routines. The agility, endurance, and coordination developed on the basketball court played a significant role in shaping his approach to fitness and muscle building.

What Was Lazar Angelov's Transition Like from Basketball to Bodybuilding?

Transitioning from basketball to bodybuilding, Lazar Angelov shifted his focus from agility and endurance training to intensive strength and hypertrophy workouts. This change also involved a significant dietary adjustment, emphasizing higher protein intake and structured meal plans to support muscle growth.

What Are the Psychological Aspects of Lazar Angelov's Training Philosophy?

Lazar Angelov emphasizes mental strength and consistency as much as physical training in his fitness philosophy. He advocates for a strong mindset, discipline, and dedication to overcome challenges and achieve long-term fitness goals.

How Can Lazar Angelov's Routine Be Adapted for Different Body Types?

To adapt Lazar Angelov's routine for different body types, it's important to consider individual factors like metabolism, muscle composition, and fitness levels. Beginners or those with different body types might need to adjust the intensity, volume, and specific exercises to suit their unique needs and prevent injury.

What Post-Workout Recovery Techniques Does Lazar Angelov Use?

Lazar Angelov incorporates specific post-workout recovery techniques, including stretching, cool-down exercises, and targeted nutrition strategies to enhance muscle recovery. He focuses on adequate protein intake, hydration, and rest to ensure optimal muscle repair and growth after intensive training sessions.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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