Lazar Angelov Workout Routine

By March 22, 2016 Workout
Lazar Angelov Workout Routine

How Lazar Angelov Workout Routine Looks

What is Lazar Angelov workout routine? Was a quite frequent question, so lets get to it. To be honest, his training style kind of shocked me. Because nowadays is common for natural bodybuilders to follow “optimal” training style like leg/push/pull or upper/lower or some kind of variation of these two alone or together. A lot of people prefer to train push/leg/pull or Phat, which combines leg-push-pull combo with upper lower days. And what those training plans do, is just basicly adding more volume to your weekly traning. They allow you easily hit every muscle group twice a week, which have been found as on optimal way, to maximize protein synthesys, which basicly means growth. Or it could mean remaining more strenght and size during cutting, all those things go hand in hand.

 

If you don’t want to read all this, you can go to the end of the article and watch a video, where is full Lazar Angelov workout plan

So is he on steroids or what?

If you look at him, it doesn’t seem that Lazar Angelov workouts the wrong way! He looks incredible, i mean look at this photo:

Lazar Angelov Workout

That is crazy!

 

Lets take a look at his plan and see what he does in the gym:

Lazar Angelov’s workout routine:

First day of the split is Chest work, which he finishes with few sets of abdominals

Lazar Angelov Workout Routine Chest

 

  • Dumbbell bench press (flat)  and he does 4 sets of 8 to 10 reps RPE 9
  • Dumbbell bench press (incline) and he does 4 sets of 8 to 10 reps RPE 9
  • Barbell bench press (decline) and he does 4 sets of 8 to 10 reps RPE 9
  • Pull over on machine and he does 3 sets of 10 to 12 reps RPE 10
  • Hammer press and he does 3 sets of 10 to 12 reps RPE 9
  • Wide dips and he does 3 sets of 10 to 12 reps RPE 10
  • Sit ups with weight and he does 4 sets of  12 reps RPE 10
  • Side bends with weight and he does 4 sets of  12 reps RPE 10
  • Crunches to sides again he does 4 sets of  12 reps RPE 10

 

Second day of the split is Back work, which he finishes with few sets of traps and forearms

Lazar Angelov Workout Routine Back

 

  • Barbell bent over rows and he does 4 sets of 8 to 10 reps RPE 9
  • Romanian deadlifts and he does 4 sets of 8 to 10 reps RPE 9
  • Wide lat pulldowns infront of his head and he does 4 sets of 10 to 12 reps RPE 9
  • Neutral grip pull ups and he does 4 sets of 10 to 12 reps RPE 9
  • Shrugs with dumbbells and he does 6 sets of 10 to 12 reps RPE 10
  • Barbell wrist curls behind back while standing and he does 4 sets of 12 reps RPE 10
  • Reverse barbell wrist curls over the bench and he does 4 sets of  12 reps RPE 10

Third day of the split are heavy shoulders and finishing with abs again

Lazar Angelov Workout Routine Shoulders

 

  • Military behind the neck press with barbell and he does 3 sets of 8 to 10 reps RPE 9
  • Smith machine shoulder presses and he does 4 sets of 8 to 10 reps RPE 9
  • Dumbbell lateral raises and he does 4 sets of 10 to 12 reps RPE 9
  • Front raises with plate and he does 4 sets of 10 to 12 reps RPE 9
  • Rear flyes on peck deck machine and he does 4 sets of 10 to 12 reps RPE 9
  • Incline reverse flyes and he does 4 sets of 12 reps RPE 10
  • Hanging leg raises and he does 4 sets of 12 reps RPE 10
  • Sit ups with weight and he does 4 sets of  12 reps RPE 10
  • Side bends with weight and he does 4 sets of  12 reps RPE 10
  • Crunches to sides again he does 4 sets of  12 reps RPE 10

Fourth day of the split are finally arms and forearms

Lazar Angelov Workout Routine Arms

  • Close grip tricep bench press (flat) and he does 4 sets of 8 to 10 reps RPE 9
  • Triceps pushdowns with straight barand he does 4 sets of 8 to 10 reps RPE 9
  • Cable kickbacks and he does 4 sets of 12 to 15 reps RPE 9
  • Curls with EZ bar and he does 4 sets of 8 to 10 reps RPE 9
  • Standing barbell curls with shoulder width grip and he doest 4 sets of 8 to 10 RPE 9
  • Hammer curls with dumbbells and he does 4 sets of 8 to 10 reps RPE 9
  • Concentration curls with dumbbells and he doest 4 sets of 12 to 15 reps RPE 9
  • Barbell wrist curls behind back while standing and he does 4 sets of 12 reps RPE 10
  • Reverse barbell wrist curls over the bench and he does 4 sets of  12 reps RPE 10

Tha last day of the split, the fifth one he trains legs, calves and finishes with ab exercises

Lazar Angelov Workout Routine Legs

  • Squats in squat rack  and he does 4 sets of 12 to 15 reps RPE 9
  • Bench squats and he does 4 sets of 12 to 15 reps RPE 9
  • Bulgarian split squats with barbell and he does 4 sets of 12 to 15 reps RPE 9
  • Leg extensions and he does  sets of 15 to 20 reps RPE 9
  • Straight leg deadlifts and he does 4 sets of 12 to 15 reps RPE 9
  • Lying leg curls and he does 4 sets of 15 to 20 reps RPE 9
  • Kickbacks for glutes and he does 4 sets of 20 to 25 reps RPE 9
  • Calf raise seated on machine and he does 4 sets of 20 to 25 reps RPE 9
  • Standing calf raises and he does 4 sets of 20 to 25 reps RPE 9
  • Sit ups with weight and he does 4 sets of  12 reps RPE 10
  • Side bends with weight and he does 4 sets of  12 reps RPE 10
  • Oblique twists with barbell behind the neck  again he does 4 sets of  12 reps RPE 10

*RPE – I will explain what it means at the end of the article

Is this optimal training split?

Well yes and no! Lazar Angelov workouts this way, because he has been in the gym for more than 20 years now or something similiar to that, because he mentioned he has been training with weights since 11 and he is over 31 now! And he probably knows what his weak points are, so that is big reason, why he workouts forearms twice a week and arms just once, he wants to have balanced aestetic physique.

And another thing, which plays a big role and i should mention it, is that he doesn’t take days off. He admit that he might take 1 to 4 days in month off the gym, that is why i listed day 1 to 5 of his split and didn’t call it tuesday – arms etc. So at the end of the day he hits almost every muscle group atleast twice a week, because he hits chest on 1st day and on the 6th he is doing it again! So in a way it is really close to optimal working plan. Only if there was less volume on abs and less sets to failure. Overall volume is OK if you don’t consider abs, because they get to much work there, training them every other day is already over kill and since he does heavy compound lifts he trains them indirectly but a lot on those days to, so he trains them almost every day.

Training abs might be fine for him, but for newbie it is overkill and your performance and gains will suffer, trust me. You need to keep in mind he has over 20 years of expirience.

And last thing, which you should change, if you want to do Lazar Angelov workout routine, work your legs more often and lower the reps. You don’t have to split quad and hamstring workouts for different days, but you need to find what you lack more and adjust training to that need. He works legs “only” once a week, because he has chronic knee injury and that is why he is doing so much isolation work and high reps.

Other than that, this is very solid plan, if you are serious lifter / meathead or you just simply get better, try it out, you might love it and see incredible gains.

If you want to know more about Lazar Angelov <- Click here and read full article about him (=

Lazar Lazar Angelov Workout routine TipsAngelov workout routine tips:

  • Rather over train than under train
  • Focus on your goals!
  • Do your compounds first
  • Don’t be scared to lift heavy
  • Isolation work is also important

 

  • Fuel your body afterwards -> Lazar Angelov Diet
  • There is no short cut for hard work
  • If you want to be ripped, your workouts must be intense
  • Stay patient and never give up

Lazar Angelov Cardio Workout

If you read the whole article about this bulgarian beast, we mentioned, that he doesn’t do much of cardio. He has very hight metabolism and there is no need for him to do cardio regurarly. But he still does it, because it has many health benefits ( such as for your heart ), keeps you focused and sometimes it can be relaxing.

It is also active recovery for your muscles. His cardio of choice are usually sprints in woods, which is high intesity interval training ( HIIT ). He prefers it, because it is less time consuming, it will speed up your metabolism. It is more similiar to weight training, you won’t burn as many calories during, but the afterwards. You will burn fat and less muscle mass, it is great to maintain athletic body, but not only that, you will keep athletic abilities too.

 

RPE Scale

In Lazar Angelov workout routine i mentioned RPE scale, you might be confused with what it is, it is real simple. It is rate of perceived exertion. It is RPE scale, since it is on scale 1 to 10. RPE 1 equals to 100+ reps on the other hand 10 means maximal effort, no reps left in tank, which baisicly means last rep before failure or to failure but still getting the rep. The one that Lazar uses a lot is 9, which means last rep, which is tought but still one rep in the tank left!

 

Lazar Angelov Workout Routine Video

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