Lazar Angelov Workout

[Update 09-12-2025]

Lazar Angelov Workout: Training Split, Abs Routine & Diet (2025 Guide)

Why this guide? Lazar Angelov is one of the world’s most recognizable fitness models. Below you’ll find his classic 5-day split, core training principles, abs routine, diet basics and credible resources so you can train smarter—not just harder.

Quick Profile

• Name: Lazar Angelov (Sofia, Bulgaria, 1984)
• Height / Weight (typical ranges): ~175 cm / 205–215 lb (88–93 kg)
• Known for: world-class abs, photo/modeling work, online coaching, and comeback after multiple surgeries
• Official: Website, coaching programs, supplements, Instagram, YouTube

Training Philosophy (the short version)

Angelov trains heavy with strict form, prioritizing compound lifts for muscle density. He keeps hypertrophy work mostly in the 5–8 rep zone, layers in isolation work to bring up weak points, and maintains intensity whether cutting or building. He keeps cardio short and purposeful to avoid losing muscle.

Lazar Angelov’s 5-Day Split (example)

Use progressive overload, control each rep, keep rest ~60–90 s unless noted. Warm up properly.

Day 1 — Chest & Abs

• Flat Barbell Bench — 4×8
• Incline Barbell Bench — 4×8
• Decline/Weighted Dips or Machine Press — 3–4×8–10
• Dumbbell Pullover — 4×8–10
• Abs circuit (2–3 rounds): Weighted Sit-Ups, Hanging Leg Raises, Side Bends — to near failure

Day 2 — Back & Traps

• Bent-Over Row — 4×8
• Deadlift — 4×6–8
• Pull-Ups or Heavy Pulldown — 4×8
• Cable Row — 4×8–10
• Dumbbell or Barbell Shrugs — 5–6×10

Day 3 — Delts, Rear Delts, Forearms & Abs

• Overhead Press (barbell or machine) — 4×6–8
• Lateral Raise — 4×10
• Front Raise (plate or DB) — 3–4×10
• Reverse Pec-Deck / Rear-Delt Fly — 4×10
• Forearms: Behind-the-Back Wrist Curl + Reverse Curl — 3–4×12–15 each
• Abs circuit (2–3 rounds): Weighted Sit-Ups, Hanging Leg Raises, Side Crunches — to near failure

Day 4 — Arms (Triceps + Biceps)

• Close-Grip Bench Press — 4×8
• EZ-Bar Skull Crushers — 4×10
• Cable Pushdown or Kickback — 3–4×10–12
• EZ-Bar Curl — 4×8
• Hammer Curl — 3–4×8–10 (per arm)
• Concentration Curl or Incline DB Curl — 3–4×10

Day 5 — Legs & Abs

• Back Squat — 4×8–12
• Bulgarian Split Squat — 4×10–12 (per leg)
• Leg Extension — 4×12–16
• Stiff-Leg Deadlift — 4×10–12
• Leg Curl — 4×12–16
• Calves: Standing + Seated — 3–4×15–20 each
• Abs finisher: Weighted Sit-Ups, Bicycle/“Air Bike”, Barbell Twists — to near failure

Rest: 1–2 days per week. Angelov adapts volume and rest based on recovery and goal.

Abs the Angelov Way

His hallmark mid-section comes from years of heavy compounds, low body-fat, and consistent direct core work: weighted sit-ups, hanging leg raises, cable crunches, side bends/twists. Aim for 2–3 focused core sessions weekly, often after main lifts.

Cardio & Conditioning

Prefer shorter, outdoor cardio (jog/sprint intervals). If you’re an ectomorph or tend to lose size quickly, cap steady-state around ~20 minutes and use 100 m sprints with full recovery for conditioning.

Diet Principles (sample day)

• Bias: Moderate-to-low carbs outside training windows; keep dietary fats adequate to support hormones; protein at ~1.6–2.2 g/kg bodyweight.
• Meals (example):
  • 1) Oatmeal + whole eggs + peanut butter + grapefruit
  • 2) Rice, chicken, broccoli
  • 3) Pasta, tuna, avocado
  • 4) Rice, chicken
  • 5) Salmon & green salad
  • 6) Cottage cheese & broccoli
• Supplements (typical basics): whey or high-quality protein, creatine monohydrate, omega-3s, multivitamin. (He also runs his own supplement line.)

Recovering from Injury: The Comeback

Angelov publicly discussed stepping back due to pain/tendinitis and multiple surgeries, then returning to form—an important reminder to periodize and respect recovery.

How to Use This Program

1. Own your technique: crisp reps, controlled eccentrics, purposeful tempo.
2. Progress logically: add load, reps, or sets only when form is perfect.
3. Stay lean gradually: don’t crash diet; keep protein high and lift heavy.
4. Be consistent: his physique is built on years of relentless basics.

Official Resources

• Coaching programs & bio: Train with Lazar / Official site
• Supplements: Lazar Angelov Nutrition
• Social: Instagram & YouTube for current training clips

FAQs

How many days per week does he train?
Typically five focused lifting days with 1–2 rest days, plus short cardio sessions.

What ab exercises does he rely on?
Weighted sit-ups, hanging leg raises, cable crunches, side bends/twists, layered on top of heavy compounds.

Is his routine good for beginners?
Yes—if you scale volume and load, nail form, and keep progression conservative.

Did he really have surgeries and a comeback?
Yes—he has publicly addressed injuries/surgeries and documented a return to training.

LAZAR ANGELOV 5 DAYS WORKOUT