IFBB Pro Sadik Hadzovic Workout and Diet By TRAIN · June 29, 2017 How do you become a pro with a physique worthy of the olympians? Using this rep-for-rep Sadik Hadzovic workout, four-time world physique champion and IFBB Pro, to build your own world-beating body – that’s how. We spoke to Sadik and he revealed all to TRAIN. Sadik Hadzovic vital stats Hometown: Westbury, NY Date of birth: 6/8/1987 Stage weight: 190lb Height: 6ft Rules of the Sadik Hadzovic diet 6-7 meals per day eaten every 2-3 hours 6-7 ounces of protein per meal 80-100g carbs per meal Greens/veggies in at least 2-3 meals. Healthy fats throughout the day using olive oil or coconut oil 1 gallon of water per day Why the Sadik Hadzovic workout works If you’re devoting your sweat and slog to a routine, you’d better make sure your efforts are well spent. Few workouts are more worth your time than this. It’s a training split focused on hitting only one muscle group per day. By doing this, you can work the muscle to complete failure and exhaustion, and allow that muscle group to recover for an entire week before it is used again. While training hard in the off season is important, recovery time, and optimal nutrition is crucial for mass building. The following training split was designed by my prep coach AJ Sims and has been formulated in-order-to further create and define a drastic V-taper. Adding a day specifically for back width places emphasis on building and maintaining an impressive shoulder-to-waist ratio that’ll win over anyone who sees it. Workout 1 – Back Pull-ups wide grip – 3 x 15 reps Front pulldowns – 4 x 8-12 reps Tip: Reach up on the stretch as high as possible. Pull to upper chest with elbows slightly pulled to the front, squeeze hard. Reverse grip bent barbell rows – 4 x 8-15 reps Single arm dumbbell rows with reverse grip twist – 4 x 10 reps Close grip pulldown – 3 x 10-12 reps Tip: Lean back into the pad, as you pull down to your chest, separate the handles slightly out, and reach up high for the stretch. Hammer strength high row machine 4 x 15-20 reps Tip: Pull with the elbows, chest up, and hold each rep for 1-2 seconds. Workout 2 – Shoulders Rear pec dec fly 4 x 15 reps Wide-grip upright rows SUPERSET – 3 x 12 reps each exercise Single arm side lateral raises Tip: With the raises grab the side of a machine with the other arm and lean over to the side to take out and momentum. Seated dumbbell military press – 5 x 12-15 reps Tip: Use full range of motion on the bottom portion and fire up but stop ¾ of the way. Seated dumbbell side laterals – 4 x 10-12 reps Tip: After 4 sets cut your weight by 65-75% grab a timer and do one timed set non-stop for 90 seconds. Workout 3 – Legs Quadriceps Leg extensions – (2x 30 warm-up) 5 x 20 reps Tip: Increase weight after each set and use the rest pause method to reach a full 20 reps. Smith machine squats – 5 x 25 reps Tip: Start with a moderate weight but increase weight each set, even if only 10-20lb. Close stance leg press – 4 x 20, 15, 12, 10 reps Tip: Use a four second negative with three seconds on the way up. There is absolutely no momentum in this movement. On the last set drop the weight by 50% and rep out 50 reps normal rep pace. Walking barbell lunges – 3 sets until failure Sissy squats – 2 x 100 reps Hamstrings Seated leg curls – (2x 25 warm-up) 3 x 12 reps Tip: Squeeze for a second at the top of the move with a four second negative. On the last set do a triple drop set of seven reps each with the same negatives and contraction as your working sets. Stiff-legged deadlifts – 4 x 15 reps Single legged curls – 4 x 10 reps Tip: Add 10 bottom partials at the end of each set. Once complete, stand and lean over a bench slightly and mimic the one legged curl just using your leg curl up the hamstring and squeeze as hard as possible on each side for 10 reps. Lying leg curls – 3 x 15 reps Tip: Hold two seconds at the top; squeeze as hard as possible. Workout 4 – Chest Cable flyes pre-exhaust – 4 x 10 reps Tip: Hold contractions for two secs. Incline smith machine presses – 4 x 8 reps Incline hammer strength presses – 4 x 8-12 reps Tip: Sit lightly slouched in the chair and use a two second negative. Incline dumbbell flyes – 4 x 10 reps Tip: Use a full range of motion is key with a hard squeeze. Dips – 3 x failure Tip: 30-second rest between sets. Workout 5 – Arms Biceps Giant set rotation (repeat 4 circuits of 15, 12, 10, 8) Standing cable curls Standing dumbbell curls EZ bar drag curls Standing dumbbell hammer curls Preacher curls Triceps Giant set rotation – repeat four circuits of 15, 12, 10, 8. Rope press downs Over-head rope extensions Bench dips EZ bar incline skullcrushers (with four-second negatives) Dumbbell skullcrushers (with four-second negatives) Weak point and frequency workouts Calves 2-3x a week Standing calf raises – 5 x 20 reps Standing bodyweight calf raises – 2 x 100 reps Seated calves raises – 4 x 15 reps Abs 5x a week Leg raises – 5 x 15-25 reps Decline crunches – 5 x 15-25 reps For more articles like the Sadik Hadzovic workout, muscle building, supplements and nutrition, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter Written by TRAIN You may also like... Digest Away Body Fat – 5 Foods For a Healthy Gut Why Does My Facial Expression Change During An Intense Workout? (The Solution) Muscle : The Full Story Behind the Details, Issue #45.