Program Summary
| Featured Personality | Sadik Hadzovic |
| Split Type | 1-2 Muscle Group Splits |
| Sessions/Week | 6x weekly |
| Duration/Session | 90 Minutes |
| Workout Goal | Build Strength, Size, & Symmetry |
| Workout Difficulty | Intermediate to Advanced |
| Exercise Type | Weight Training |
| Suitable Training Time | Between 4 to 8 PM |
| Target Gender | Male |
| Target Age Group | 20s & 30s |
| Program Duration | 12 weeks |
| Alternate Program | Ryan Terry Workout Routine |
About Sadik Hadzovic
Sadik Hadzovic (37 as on published date) is a popular figure in the fitness industry. He is a IFBB Classic Physique competitor, fitness model, and influencer.
He won various bodybuilding physique competitions, including 2015 Arnold Sports Festival Pro Men’s Physique and 2022 Pittsburgh Pro.
He was also the runner-up of the 2014 & 2015 Mr. Olympia Men’s Physique championship.
Sadik’s chiseled, symmetrical physique, broad shoulders, tight waist, and defined muscles inspire people to follow his workout routines.
That’s why I’ve designed an ultimate workout routine inspired by his training styles.
If you want to build muscle and improve your aesthetic through Sadik’s exercise plan, keep reading.
Sadik Hadzovic’s Inspired 12-Week Muscle Building Workout Plan
This program is divided into two phases. The first phase involves training six times weekly, focusing on 1-2 muscle groups a day and the second phase includes a 7-day split that concentrates on training only one muscle group in each session.
These training splits focus on every muscle equally and will help you build strength, mass, and symmetry over time.
Instructions:
- Warm-Ups: 1-2 light sets (15-20 reps) before heavy working sets.
- Rest: 60-90 seconds for upper body, 90-120 seconds for legs. Shorter rest (60 sec) for isolation moves and longer rest (2-4 minutes) for heavy compound lifts.
- RPE: 6-8 for most exercises, pushing to 8-9 on legs for intensity, balanced with recovery.
- Progression: Increase weight or reps weekly for progressive overload.
- Intensity: Heavy weights (70-85% of 1RM) with controlled form and full range of motion.
Week 1-6: Modified Bro Split
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms
- Day 6: Abs
- Day 7: Rest
You can also do low-impact cardio in the morning to build endurance and stay in shape.
Day 1: Chest and Triceps
| Exercises | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 8-10 |
| Incline Dumbbell Press | 4 | 8-12 |
| DB/Cable Chest Fly | 4 | 10-12 |
| Skull Crushers | 4 | 10-12 |
| Triceps Pushdowns | 4 | 12-15 |
| Straight Body Dips | 3 | failure |
Day 2: Back and Biceps
| Exercises | Sets | Reps |
|---|---|---|
| Deadlifts | 5 | 4-8 |
| Pull-Ups | 4 | failure |
| Bent-Over Rows | 4 | 8-12 |
| Barbell Curls | 4 | 10-12 |
| Hammer Curls | 4 | 12-15 |
| Concentration Curls | 3 | 12-15 |
Day 3: Legs
| Exercises | Sets | Reps |
|---|---|---|
| Squats | 5 | 8-10 |
| Leg Press | 4-5 | 10-12 |
| Lunges | 4 | 10-12/leg |
| Leg Extensions | 4 | 12-15 |
| Hamstring Curls | 4 | 12-15 |
| Calf Raises | 4-5 | 15-20 |
Day 4: Shoulders
| Exercises | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 8-10 |
| Lateral Raises | 4 | 12-15 |
| Front Raises | 4 | 12-15 |
| Rear Delt Fly | 4 | 12-15 |
| Shrugs | 4 | 10-12 |
Day 5: Arms
| Exercises | Sets | Reps |
|---|---|---|
| Barbell Curls | 4 | 10-12 |
| Preacher Curls | 4 | 12-15 |
| Hammer Curls | 4 | 12-15 |
| Skull Crushers | 4 | 10-12 |
| Triceps Pushdowns | 4 | 12-15 |
| Overhead Triceps Extensions | 4 | 10-12 |
Day 6: Abs
| Exercises | Sets | Reps |
|---|---|---|
| Cable Crunches | 4 | 15-20 |
| Lying Alternating Leg Raises | 4 | 10/side |
| Mountain Climber | 4 | 30-sec |
| Medicine Ball Half Kneeling Chop | 3 | 10/side |
| Alternating Toe Touches | 4 | 10/side |
| Hanging Leg Raises | 1 | Max |
Week 7-12: Muscle Group Split
- Monday: Back
- Tuesday: Chest
- Wednesday: Cardio
- Thursday: Shoulders
- Friday: Arms
- Saturday: Legs
- Sunday: Abs
This split allows you to train each body part individually and helps you build a muscular body.
Monday: Back
| Exercises | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 8-10 |
| Pull-Ups | 4 | failure |
| Bent-Over Rows | 4 | 8-12 |
| Lat Pulldowns | 4 | 10-12 |
| Seated Cable Rows | 4 | 10-12 |
Tuesday: Chest
| Exercises | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 8-10 |
| Incline Dumbbell Press | 4 | 8-12 |
| Cable or DB Fly | 4 | 10-12 |
| Push-Ups | 3 | failure |
| Cable Crossovers | 4 | 12-15 |
Wednesday: Cardio
| Exercises | Reps/Duration | Notes |
|---|---|---|
| HIIT (Sprints) | 30 sec on, 1 min off (8-10 rounds) | Treadmill or outdoor, max effort |
| Treadmill Intervals | 20-30 min total | Alternating high/low intensity |
Thursday: Shoulders
| Exercises | Sets | Reps |
|---|---|---|
| Military Press | 4 | 8-10 |
| Lateral Raises | 4 | 12-15 |
| Front Raises | 4 | 12-15 |
| Rear Delt Flyes | 4 | 12-15 |
| Shrugs | 4 | 10-12 |
Friday: Arms
| Exercises | Sets | Reps |
|---|---|---|
| Barbell Curls | 4 | 10-12 |
| Tricep Dips | 4 | Max |
| Hammer Curls | 4 | 12-15 |
| Skull Crushers | 4 | 10-12 |
| Preacher Curls | 4 | 12-15 |
Saturday: Legs
| Exercises | Sets | Reps |
|---|---|---|
| Squats | 5 | 8-10 |
| Leg Press | 4 | 10-12 |
| Lunges | 4 | 10/leg |
| Leg Extensions | 4 | 12-15 |
| Hamstring Curls | 4 | 12-15 |
| Calf Raises | 4 | 15-20 |
Sunday: Abs
| Exercises | Sets | Reps |
|---|---|---|
| Hanging Leg Raises | 4 | 15-20 |
| Cable Crunches | 4 | 15-20 |
| Planks | 3 | 60-90 sec |
| Russian Twists | 4 | 20/side |
Sadik Hadzovic Training Philosophies
1. Heavy Weight
Sadik believes in lifting heavy weights combined with a higher rep range to stimulate muscle and strength growth. This combination helped him build dense muscle mass while maintaining definition.
2. High Volume Workout
Sadik’s training involves performing plenty of sets and reps in each session. He usually targets every muscle group with multiple exercises and sets to maximize blood flow and muscle pump. This approach helps him achieve the size and aesthetics he desires, avoiding a flat or skinny look.
3. Focus on Form and Intensity
Intensity is a cornerstone of Sadik’s training. He advocates lifting weights that push beyond one’s comfort zone, ensuring that each set challenges the muscles effectively.
He also stresses the importance of proper form over simply moving heavy weight, advising against just “counting reps.” Instead, he encourages lifters to focus on controlled movements and full range of motion to engage the target muscles fully and reduce injury risk.
4. Athletic and Functional Training
Sadik trains like an athlete to look like one. He incorporates functional movements such as pull-ups, push-ups, and chin-ups (often performed to failure) to enhance strength, agility, and core stability. His goal is to create a physique that’s not just visually impressive but also capable of performing athletic feats, aligning with his superhero-inspired vision.
5. Compound Movements First
He often starts his workouts with heavy compound lifts (e.g., deadlifts, bench presses, or overhead presses) to build strength and engage multiple muscle groups early in the session. For instance, he begins back days with trap bar deadlifts to prioritize strength before moving to isolation exercises like rows or pulldowns. This strategy maximizes energy for the most demanding lifts.
6. High-Intensity Interval Training (HIIT) for Cardio
Sadik prefers HIIT over traditional steady-state cardio, especially given his ectomorphic body type, which tends to lose muscle easily. HIIT such as sprint-rest intervals on a treadmill or StairMaster helps him burn fat while preserving muscle mass, contributing to his shredded, muscular look. He often performs fasted HIIT in the morning during contest prep to maintain low body fat.
7. Adaptation and Variety
While he sticks to core principles, Sadik adapts his routines based on his goals (e.g., competition prep vs. off-season) and incorporates variety to shock his muscles. For example, he might use resistance bands for chest training to increase pump or tweak rep ranges and rest periods, reducing rest from 45 seconds to 25 seconds as a show nears, to enhance conditioning.
8. Mind-Muscle Connection
Sadik emphasizes the importance of mentally connecting with the muscle being worked. For instance, during chest-supported rows, he advises visualizing hands as hooks and driving elbows back to fully engage the lats. This focus enhances muscle activation and growth.
Who Can Follow Sadik’s Workout Plan?
This workout plan involves performing various sets and reps and compound to isolation exercises for 6 days weekly. So, if you have been exercising for a while and want to follow a high-volume workout routine that can build strong and symmetrical physique, save this program.
If you are a beginner and still you want to follow this program, then consider lowering the number of sets and reps and keeping a rest day after two consecutive sessions.
