This post may contain affiliate links at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure.
What's inside
Wondering how fitness model Lazar Angelov built his physique? He’s shared it, in detail.
In an interview with Simplyshredded, Lazar laid out his full training week, his cardio, and how he thinks about lifting. In this article, we’re covering it all in his own words, then giving you a 4 day version that’s easier to fit into normal life.
One note up front: that interview is from 2012, so think of it as how he trained then.
Lazar Angelov at a glance
| Height | 5 ft 11 in (180 cm) |
| Weight | 198 lb (90 kg) at the time of the interview |
| Background | Former basketball player, then a year in the army |
| Training style | Heavy, basic lifts, five days a week |
How he got started
Lazar’s story starts on the basketball court. “I had two basketball workouts a day and a weight workout in-between,” he said.
But all that running worked against him. “As an ectomorph I was naturally pretty lean and I also did a lot of aerobic exercises during the day, so I couldn’t gain muscle mass back then.” An ectomorph is someone who’s naturally slim and finds it hard to put on muscle.
After basketball, he spent a year in the army and got out of shape. Fitness was his second passion, so he went all in. It wasn’t easy: “I worked as a personal trainer during the day and as a security guard at night.”
His training philosophy
He always lifts heavy. “I always liked heavy workouts, so I still continue to lift heavy. Regardless of whether I’m bulking or cutting, I still lift heavy.”
He keeps the basics. “Only the basic exercises such as squat, bench press and deadlift are always present, but I also try to do them in a different way every time.”
He listens to his body. “I don’t pay attention to the particular days of the week and I only rest when I really feel I need rest.”
Lazar Angelov’s workout routine
Here’s his week exactly as he shared it.
Day 1: chest and abs
| Exercise | Sets x reps |
|---|---|
| Flat bench press | 4 x 8 |
| Incline bench press | 4 x 8 |
| Decline bench press | 4 x 8 |
| Hammer press | 3 x 8 |
| Dips | 3 x failure |
| Weighted sit-up | 4 x failure |
| Hanging leg raise | 4 x failure |
| Side bends | 4 x failure |
Day 2: back and traps
| Exercise | Sets x reps |
|---|---|
| Bent-over row | 4 x 8 |
| Pull-ups | 4 x 8 |
| Cable row | 4 x 8 |
Day 3: shoulders, forearms and abs
| Exercise | Sets x reps |
|---|---|
| Military press behind the neck | 3 x 8 |
| Machine press | 4 x 8 |
| Lateral raises | 4 x 8 |
| Weight plate front raises | 4 x 10 |
| Dumbbell front raises | 4 x 8 |
| Reverse pec deck | 4 x 10 |
| Reverse flyes (incline bench) | 4 x 8 |
| Weighted sit-ups, hanging leg raises, side bends, side crunches | 4 x failure each |
| Wrist curl behind back, reverse wrist curl | 4 x failure each |
Day 4: triceps and biceps
| Exercise | Sets x reps |
|---|---|
| Close grip bench press | 4 x 8 |
| EZ bar skull crushers | 4 x 10 |
| Cable kickbacks | 4 x 8 |
| EZ bar curls | 4 x 8 |
| Wide grip curls | 4 x 8 |
| Hammer curls | 4 x 8 each hand |
| Concentration curls | 4 x 8 |
Day 5: legs and abs
| Exercise | Sets x reps |
|---|---|
| Squat (to a bench) | 4 x 12 |
| Bulgarian squat | 4 x 12 |
| Leg extensions | 4 x 16 |
| Stiff leg deadlift | 4 x 12 |
| Leg curls | 4 x 16 |
| Glute kickbacks | 4 x 20 |
| Calf raises (machine, seated, leg press) | 4 x 20 each |
| Weighted sit-ups, air bike, side bends, barbell twists | 4 x failure each |
His cardio
Lazar keeps cardio short and outdoors. “I like cardio in the park, even when it’s cold outside.”
His intervals are simple: “I would sprint for 100 meters, followed by 1 minute of walking,” then repeat. And he caps it: “Basically I never do cardio for more than 20 minutes.”
A quick note on rep ranges
In the interview, Lazar says “the range between 5 and 8 repetitions is the best for achieving muscle hypertrophy,” or muscle growth. The research paints a slightly different picture.
A meta-analysis of 21 studies found that heavy weights built more maximal strength, but muscle growth was similar across light and heavy loads, as long as the sets were hard. So heavy sets of 5 to 8 are a great tool, especially for strength, but they’re not the only way to grow. That’s good news if heavy lifting bothers your joints.
A 4 day version for real life
His routine is a lot of volume. This is Exercise With Style’s version, built from Lazar’s split and favorite exercises, cut down so a regular lifter can recover. Sets and reps are ours.
| Day | Session |
|---|---|
| Monday | Chest and abs: flat bench 4 x 6-8, incline bench 3 x 8, dips 3 x 8-10, hanging leg raise 3 x 12 |
| Tuesday | Back: bent-over row 4 x 6-8, pull-ups 4 x 6-8, cable row 3 x 10, face pull 2 x 15 |
| Thursday | Shoulders and arms: overhead press 4 x 6-8, lateral raise 3 x 12, close grip bench 3 x 8, EZ bar curl 3 x 8-10 |
| Friday | Legs and abs: squat 4 x 8, stiff leg deadlift 3 x 10, Bulgarian split squat 3 x 10 each leg, calf raise 4 x 15 |
Add his cardio style twice a week: 100 meter sprints with 1 minute walks, for no more than 20 minutes.
Is training each muscle once or twice a week enough? Research found the total weekly work matters more than how many days you split it across, so yes, as long as the sets are hard.
Questions people ask
Is this Lazar’s exact routine?
The 5 day week, exercises, sets and reps are exactly what he shared in 2012. The 4 day version is ours.
Should I do the behind-the-neck press?
It asks a lot of your shoulder mobility. Stick to a standard overhead press unless your shoulders feel completely comfortable.
Can a beginner follow this?
Not yet. Start with StrongLifts 5×5 or the Fierce 5 workout routine, then come back to this.
Want more physique athletes?
Check out Chris Bumstead and Steve Reeves.
Happy lifting, and enjoy those sprints in the park!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting a new training plan.
