Bodybuilding and Olympic weightlifting are two distinct disciplines, each with unique training methods and goals. Bodybuilding prioritizes aesthetics, focusing on muscle mass and definition through high-rep, high-volume training. Conversely, competitive weightlifting prioritizes maximum strength and power in two technical lifts: snatch and clean & jerk.
Bulgarian weightlifting prodigy Karlos Nasar burst onto the international stage in 2021 and became a dominant force in the sport. At just 20 years old, Nasar claimed gold at the 2024 International World Weightlifting Championships (IWF) in the 89KG class, setting a new world record snatch of 183 kilograms and a new world record total of 405 kilograms. At the 2024 Olympic Games, he shattered world and Olympic records to secure his first gold medal.
Nasar trains twice a day, six days per week. His regimen includes bodybuilding exercises alongside foundational Olympic lifts. This strategic integration of accessory exercises enhances strength and sharpens technique.
[Related: Olympian Joe Kovacs and Mitchell Hooper Teach You How To Properly Jerk]
Karlos Nasar’s Bodybuilding Workout
Below are the accessory bodybuilding exercises Nasar implements to complement his Olympia weightlifting regimen.
- Strict Press
- Front Raise
- Lateral Raise
- Rear Delt Flye
- Lat Pulldown
- Tricep Pushdown
- Pull-Up
Karlos Nasar’s Weightlifting Workout
- Snatch 10 x 1: 10 sets up to 388 pounds (176 kilograms), one attempt at 392 pounds (178 kilograms)
- Clean & Jerk 5 x 1: 441 pounds (200 kilograms)
- Clean Pull 3 x 3: 485 pounds (220 kilograms), 507 pounds (230 kilograms), and 529 pounds (240 kilograms)
- Snatch Pull 3 x 3: 397 pounds (180 kilograms), 419 pounds (190 kilograms), and 441 pounds (200 kilograms)
- Back Squat 4 x 1 & 1 x 5: Four sets of one rep up to 485 pounds (220 kilograms), then one set of five reps at 529 lbs (240 kilograms)
Nasar’s Relationship with Coaches
Nasar credits his success to his coach, who praised his relentless dedication and passion. Before the Olympic Games, Nasar experienced pain throughout his body, but his coach encouraged him to persevere and adapt by maintaining his routine.
The Bulgarian people deserve a champion like me.
—Karlos Nasar
Nasar’s Childhood Coach
Nasar recalled being a naturally gifted child athlete, a sentiment echoed by his childhood coach, Ilian Iliev, who described Nasar as determined and resolute.
After three to four months, I already understood [Nasar] had great potential, and I was sure [he would be] world champion.
—Ilian Iliev
Nasar’s childhood did more than impart training knowledge. He instilled strong discipline to offset any major challenges in training. Nasar’s greatest strength is his resilience, which helped him garner numerous titles and world records even after tearing his Achilles at age 17.
Nasar shared that his childhood coach was nurturing and supportive, describing him as his role model who led by example.
Nasar’s Current Coach
Nasar crossed paths with his coach, Pavel Hristov, in 2018 after claiming the European Championship title at age 14. Reflecting on that moment, Hristov described the young Nasar’s performance as extraordinary.
“I saw a boy unlike other boys,” Hristov said, acknowledging Nasar was uniquely driven and absent fear. “Other boys have a little shame and fear like you are bigger than them. With [Nasar], no.”
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Featured image: @karlos_nasar_ on Instagram
