Behrouz Tabani – Complete Profile: Height, Weight, Biography

Behrouz Tabani is a professional IFBB bodybuilder from Iran.

For three seasons running (2022-2024), Tabani watched the Olympia from afar, even though he qualified for the event by winning some of the most prestigious shows in the IFBB Pro League. Tabani was denied a US visa and couldn’t compete because of the geopolitical tensions between Iran and the United States.

In 2025, the story finally turned. He secured a U.S. visa just weeks before the Olympia and placed 11th in a long-awaited debut.

This is Tabani’s life story, diet, training regimen, and more.

Athlete Stats

Here is an overview of the elite athlete’s stats:

Full Name: Behrouz “Behrooz” Tabani
Weight	Height	Age	Date of Birth
233-242lbs(105.7-110kg)	5’11’ (180 cm)	32 years	January 05, 1993
Nationality		Era
Iranian		2010

Early Life

Born on January 5th, 1993, Tabani grew up in a bodybuilding family, with his father and brothers engaged in the sport. He remembers getting hooked on the sport as soon as he walked into the gym for the first time as a teenager.

Thanks to his hard work and genetics, it wasn’t long before Tabani started noticing significant improvements in his physique and decided to try his luck on the stage.

After dominating several local and regional competitions, the Iranian bodybuilder set a bigger goal for himself. He enrolled in the IFBB Amateur Bodybuilding Championships in 2016 and conquered his weight class and the overall title, instantly gaining widespread recognition in the process.

Tabani isn’t the average Open division bodybuilder with a monstrous physique and a bloated gut. Instead, he is known for his aesthetically appealing physique with dense muscle mass and picture-perfect proportions.

His granite legs, thick-through-the-back density, and a hard, grainy look set him apart on any stage that he stands.

Early Bodybuilding Career

Tabani was flagged as ‘one to watch’ before he had even won any big competitions.

His early IFBB pro outings showed promising structure and conditioning, but he broke out of the pack at the 2022 Romania Muscle Fest Pro, winning the gold medal amongst a stacked lineup.

Tabani did not stop there and proved that this wasn’t a fluke by then dominating the 2023 Arnold Classic South America in Sao Paulo, winning his first big show. In fact, he didn’t just win; he posted a perfect score in both rounds, announcing himself as a potential Olympia disruptor.

However, what’s a story without some struggle?

Tabani could not cash his prized Olympia ticket in 2022 and 2023 because of visa trouble. We must add that he is not the only bodybuilder who has had to face this heartbreaking situation.

Former Olympia champion Hadi Choopan also had to sit out of the 2018 Olympia because of travel restrictions that were imposed on Iranian citizens. ‘The Persian Wolf’ came out bigger and stronger from the setback and surprised everyone by winning the bronze medal in his first-ever Open Division Mr. Olympia appearance in 2019.

The fans expect a similar performance from Tabani, as he has been sidelined for three consecutive years.

Although Tabani was getting these setbacks every year, in true champion spirit, he did not allow this to slow down his competitive momentum. He would show up to big competitions better than ever in a bid to win his next Olympia qualification, and he did this show after show, proving his mettle.

Arriving in the USA

Tabani’s competitive arc is inseparable from his travel reality. He missed the Olympia stage because of visa denials on three different occasions, and this is a frustration that is well-documented on social media.

But Tabani isn’t one to lose hope, and 2025 turned out to be his lucky year, as he was finally granted a US visa, seized his long-awaited Olympia debut, and finished 11th.

Also Read: 2025 Mr. Olympia Men’s Open Bodybuilding Preview

Why Behrouz Tabani Can Be the Dark Horse at the Olympia

Tabani is just built differently. He stands out among all the other bodybuilders on the stage. Here are the five biggest things that make him a Top 5 Olympia competitor:

• Lower Body Dominance: Tabani’s quads have a round, sweeping flair that holds shape when he turns to the side. You cannot say this for many other bodybuilders in the lineup. His adductors fill the gaps on the front in the relaxed pose, and hamstrings hang in the side poses.
• Back Density: The Iranian bodybuilder has thick traps and spinal erectors that stack through the rear double biceps and rear lat spread, which has been a separation point against many other competitors.
• Midsection Management: Some Pro bodybuilders get a lot of heat for their extended guts. However, for an athlete weighing 230 pounds on stage, Tabani has a tiny waist that reveals all the lines and definition in the midsection.
• Chest and Shoulder Balance: Bodybuilders are always chasing the coveted ‘X’ frame, which involves broad shoulders, a tiny waist, and sprawling quads. Tabani has nailed this look, and some experts compare him to Olympia champ Derek Lunsford in this department.
• Polish: Tabani has a record of showing up with crisp conditioning in every show. He hasn’t really missed his peak in any competition, which tells us that he has mastered his body. 

Accomplishments

2025

• Mr. Olympia – 11th Place
• IFBB Dubai Pro – 1st Place

2024

• IFBB Empro Pro – 2nd Place
• IFBB Flex Pro – 1st Place
• IFBB Dubai Pro – 1st Place

2023

• IFBB Pro Arnold Classic South America – 1st Place

2022

• IFBB Pro League, Romania Muscle Fest Pro – 1st Place

2021

• IFBB Pro League, Romania Muscle Fest Pro – 3rd Place

2017

• IFBB (Amateur), Men’s World Amateur Championships, Men’s Bodybuilding (up to 100 kg) – 3rd Place

2016

• IFBB (Amateur), Men’s World Amateur Bodybuilding Championships, Men’s Bodybuilding (up to 100 kg) – 1st Place
• IFBB (Amateur), Men’s World Amateur Bodybuilding Championships, Men’s Bodybuilding (Overall) – 1st Place

Although Tabani finished runner-up at the 2024 Empro Pro, he sent a big message at that show by pushing an all-timer like William Bonac to the brink with a one-point battle.

The Iranian bodybuilder has defeated elite athletes like Nathan De Asha at these top shows.

*Data Source: NPC News Online

Analyzing Behrouz Tabani’s Shot at the Sandow Trophy

Tabani’s best shots are the front lat spread, side chest, and rear double biceps. The front lat spread capitalizes on width and quad sweep. Side chest shows off the roundness through the pecs and the crisp outer quad cut. Rear double is where he can out-grain smoother athletes, especially late in a show.

Although Tabani hasn’t competed at the highest level yet, he has used his time off methodically – improving his posing and presentation.

His experience and versatility are at their best on the stage, and he can hold his own against a stacked lineup.

Behrouz Tabani Workout Program

I went through several of Tabani’s training videos to analyze his training split and have prepared the following weekly training program, which mirrors his body part cadence and machine-heavy exercise choices.

Day 1: Chest

Like every other pro athlete, Tabani usually trains one major body part per day and favors machines for their fixed line of pull so that he can focus on a deep mind-muscle connection and maximum target muscle fiber stimulation.

Exercise name	Sets	Reps	Rest
Incline machine press	4	6–10	120 s
Flat machine press	3	8–12	90 s
High-to-low cable fly	3	12–15	60 s
Seated chest press (plate-loaded)	3	10–12	90 s
Pec-deck fly	2	15	60 s

Day 2: Back

Tabani ends his workouts with higher-rep exercises to achieve a muscle-ripping pump, as it has been shown to promote hypertrophy and subsequent adaptations. (1)

Exercise name	Sets	Reps	Rest
Neutral-grip lat pulldown	4	8–12	90 s
Chest-supported row (T-bar or machine)	4	8–12	120 s
Single-arm dumbbell row	3	10–12	90 s
Seated cable row	3	10–12	90 s
Straight-arm pulldown	3	12–15	60 s
Back extensions	2	15	60 s

Day 3: Legs (Quads-Focused)

Tabani doesn’t shy away from doing up to five sets of an exercise if he feels an optimal pump and connection. This allows him to make the most of each exercise.

Exercise name	Sets	Reps	Rest
Hack squat	5	6–10	180 s
45-degree leg press	4	12–15	150 s
Bulgarian split squat	3	10 each	120 s
Leg extension	3	15	75 s
Standing calf raise	4	12–15	60 s

Day 4: Shoulders

The Iranian bodybuilder’s workout program changes depending on whether he is in the bulking or cutting phase. He prefers doing a higher number of sets and reps in the bulking phase as he can ramp up his calorie intake to boost recovery.

Exercise name	Sets	Reps	Rest
Seated shoulder press machine	4	8–12	120 s
Dumbbell lateral raise	4	12–15	60 s
Rear-delt fly machine	4	12–15	60 s
Wide-grip upright row	3	10–12	90 s
Cable lateral raise (finisher)	2	15	45 s

Day 5: Legs (Hamstrings/Glutes)

The Dubai Pro winner focuses a ton on his legs, which is evident from his high-volume workouts. He takes each set to failure to get the best bang for his training buck.

Exercise name	Sets	Reps	Rest
Lying leg curl	4	10–12	90 s
Romanian deadlift	4	6–10	150 s
Seated leg curl	3	12–15	75 s
Hip thrust	3	10–12	120 s
Walking lunges	2	20 steps	90 s
Seated calf raise	4	12–15	60 s

Day 6: Arms

Tabani does not take it easy during his arm days, as they can make or break the front and back double bicep poses. Shredded triceps can also make an athlete stand out during the side chest pose.

Exercise name	Sets	Reps	Rest
EZ-bar curl	4	8–12	60–75 s
Incline dumbbell curl	3	10–12	60 s
Cable curl	3	12–15	45–60 s
Rope pressdown	4	8–12	60–75 s
Overhead cable extension	3	10–12	60 s
Dip machine	3	12–15	60 s

Behrouz Tabani Diet Plan

Just like his training, Tabani’s diet changes depending on the season. He employs carb-cycling during the bulking phase to back his high volume workouts.

Tabani is currently coached by retired bodybuilder Milos Sarcev, and his diet routine follows a six-meal cadence, where he guns for ~5,000 calories a day.

Daily macro targets: 330 g protein, 650–750 g carbs, 75–80 g fat

Meal 1:

• Cream of rice
• Whey isolate
• Almond butter

Macros: 60 grams of protein, 110 grams of carbs, and 15 grams of fats.

Meal 2:

• Chicken breast
• Jasmine rice
• Olive oil
• Veggies

Macros: 60 grams of protein, 90 grams of carbs, and 15 grams of fats.

Meal 3 (Pre-Workout):

• Sirloin steak or turkey
• Rice
• Pineapple

Macros: 55 grams of protein, 120 grams of carbs, and 10 grams of fats.

Intra Workout:

• Highly branched cyclic dextrin or dextrose in water

Macros: 0 grams of protein, 40-60 grams of carbs, and 0 grams of fats.

Meal 4 (Post-Workout):

• Whey isolate
• Cream of rice

Macros: 50 grams of protein, 120 grams of carbs, and 0-5 grams of fats.

Meal 5 (Post-Workout):

• Chicken or white fish
• Pasta or veggies
• Vegetables

Macros: 55 grams of protein, 100 grams of carbs, and 15 grams of fats.

Meal 6 (Post-Workout):

• Salmon
• Potato

Macros: 50 grams of protein, 70 grams of carbs, and 20 grams of fats.

Recovery, Travel, and the Pro Reality

Traveling as a pro bodybuilder isn’t easy, as the minutest details like water shifts, gym consistency, and jet lag can wreak havoc on your physique.

When Tabani travels for stateside appearances, he keeps the basics tight: blackout masks, cool room, and a reliable pre-bed routine to steady sleep and hormones. The goal is simple. Land dry, look crisp, and keep performance sharp, whether it is a guest posing, a media run, or the next prep block.

If you have followed Choopan’s ascent, you know what an Iranian champion can do for the sport’s global reach.

Check out other athlete profiles:

• Hadi Choopan
• Nick Walker
• Derek Lunsford
• Samson Dauda
• Andrew Jacked

References:

1. Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.

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