Lazar Angelov is possibly one of the most influential bodybuilders today, and his online presence is as impressive as what he has achieved physically.
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: 215 lbs
- Waist: 32”
- 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
- 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
- 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
- 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
- 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
- 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
One approach Lazar likes to take to spice things up on some days is to switch his exercises into a high-intensity interval training routine [1].
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
Lazar tries to spread out his food intake and eat regularly with smaller portions rather than having to face a few huge meals.
Here’s what it would look like on a typical day.
Breakfast:
Snack:
Lunch:
|
Snack:
Dinner:
Snack:
|
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
Here are a few of the most important supplements for this kind of workout plan.
1. Fat Burner
To avoid losing muscle mass during a cutting phase, you can burn fat with natural ingredients that trigger thermogenesis [2]. 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.
References:
- https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory
- https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-5
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