The Art of Men’s Physique: Sadik Hadzovic’s Winning Strategy and Competition Secrets

Sadik Hadzovic is a renowned bodybuilder and fitness model known for his impressive physique and dedication to the sport. His journey to the top of the fitness world is a testament to hard work and perseverance, as well as the importance of a well-structured workout plan and a healthy diet. In this article, we’ll take a closer look at Sadik Hadzovic’s career, his training regimen, his diet plan, and more.

Career

Sadik Hadzovic was born on June 5, 1987, in Bosnia and Herzegovina. He moved to the United States with his family when he was six years old and grew up in New York City. Hadzovic began his fitness journey in his early 20s, starting out as a personal trainer and then transitioning into competitive bodybuilding.

In 2015, Hadzovic won the Arnold Classic Men’s Physique competition, cementing his status as one of the top bodybuilders in the world. He has also placed highly in several other competitions, including the Mr. Olympia Men’s Physique competition, the New York Pro, and the Pittsburgh Pro.

Here are some structured career stats for Sadik Hadzovic:

  • Born: June 5, 1987, in Bosnia and Herzegovina
  • Moved to the United States: at age 6, grew up in New York City
  • Fitness journey: Began in his early 20s as a personal trainer, then transitioned into competitive bodybuilding
  • Career highlights:
    • 2015 Arnold Classic Men’s Physique champion
    • 2nd place at the 2014 and 2016 Mr. Olympia Men’s Physique competition
    • 1st place at the 2013 IFBB North American Championships
    • 1st place at the 2013 IFBB Pittsburgh Pro
    • 1st place at the 2012 NPC National Championships
    • 1st place at the 2011 NPC Eastern USA Championships
  • Social media following: Over 4 million followers on Instagram

Body stats for Sadik Hadzovic:

  • Height: 5’11” (180cm)
  • Contest weight: 195-200lbs (88-91kg)
  • Off-season weight: 215-220lbs (97-100kg)
  • Body fat percentage: 5-7%
  • Biceps: 19 inches (48cm)
  • Chest: 48 inches (122cm)
  • Waist: 30 inches (76cm)
  • Thighs: 28 inches (71cm)
  • Calves: 17 inches (43cm)

Training

Sadik Hadzovic’s training regimen is rigorous and focused, with a combination of strength training, cardio, and plyometrics. He trains six days a week, with each day targeting a different muscle group.

Some of his favorite exercises include squats, deadlifts, bench presses, and pull-ups. He also incorporates a lot of high-intensity interval training (HIIT) into his routine, which helps to burn fat and build endurance.

Workout Plan

Day 1 – Chest and Biceps:

  1. Barbell Bench Press – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  2. Incline Dumbbell Bench Press – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  3. Cable Flyes – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  4. Barbell Bicep Curls – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  5. Preacher Curls – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  6. Hammer Curls – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.

Day 2 – Back and Triceps:

  1. Deadlifts – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  2. Barbell Rows – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  3. Lat Pulldowns – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  4. Tricep Dips – 4 sets x 8-10 reps: Use a dip bar or parallel bars for this exercise. Begin with a warm-up set of 10-12 reps using your body weight. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  5. Skull Crushers – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  6. Cable Pushdowns – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.

Day 3 – Legs:

  1. Squats – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  2. Leg Press – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  3. Leg Extensions – 3 sets x 12-15 reps
  1. Romanian Deadlifts – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  2. Leg Curls – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  3. Standing Calf Raises – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.

Day 4 – Shoulders and Abs:

  1. Seated Barbell Press – 4 sets x 8-10 reps: Begin with a warm-up set of 10-12 reps using a weight that is about 50% of your max. Increase the weight on each set until you reach your desired weight. Rest 1-2 minutes between sets.
  2. Lateral Raises – 3 sets x 10-12 reps: Choose a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  3. Rear Delt Flyes – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  4. Hanging Leg Raises – 4 sets x 10-12 reps: Hang from a pull-up bar with your legs straight down, then raise your legs up towards your chest. Rest 1-2 minutes between sets.
  5. Cable Crunches – 3 sets x 12-15 reps: Use a weight that is challenging but allows you to complete each set with good form. Rest 1-2 minutes between sets.
  6. Plank – 3 sets x 30 seconds: Hold a plank position for 30 seconds, rest for 30 seconds, then repeat for 3 sets.

Note: It is important to adjust the weight and reps based on your fitness level and goals. Also, be sure to warm up properly before starting any exercise routine and cool down/stretch afterward. Additionally, Sadik Hadzovic incorporates cardio and other types of training into his routine, such as HIIT and functional training, to maintain a well-rounded physique.

Some other exercises and training methods that Sadik Hadzovic uses to keep his physique in top shape include:

  1. HIIT (High-Intensity Interval Training): This type of training involves short bursts of intense exercise followed by periods of rest. This is a great way to burn fat and increase cardiovascular fitness.
  2. Plyometrics: Plyometric exercises involve explosive movements such as jumping, hopping, and bounding. These exercises are great for building explosive power and increasing athletic performance.
  3. Resistance Band Training: Resistance bands are versatile and portable training tools that can be used for a variety of exercises. Sadik uses resistance bands to add variety to his training routine and to target specific muscle groups.
  4. Calisthenics: Calisthenics exercises use only body weight and can be performed anywhere, making them a great option for when you don’t have access to a gym. Sadik uses calisthenics exercises such as push-ups, pull-ups, and dips to build strength and maintain his physique while on the go.

Diet

Sadik Hadzovic follows a strict diet plan to maintain his impressive physique. He eats six to seven meals a day, with each meal consisting of a protein source, a complex carbohydrate, and healthy fats.

His protein sources include lean meats such as chicken, turkey, and fish, as well as plant-based proteins such as beans, lentils, and tofu. His complex carbohydrates come from sources such as sweet potatoes, brown rice, and quinoa, while his healthy fats come from sources such as nuts, avocados, and olive oil.

Meal Plan

Meal 1:

  • 6 egg whites, 1 whole egg
  • 1/2 cup oatmeal
  • 1/2 grapefruit
  • 1 tbsp almond butter

Meal 2:

  • 6 oz. grilled chicken breast
  • 1 cup mixed vegetables (broccoli, green beans, carrots)
  • 1/2 cup brown rice

Meal 3:

  • 6 oz. grilled salmon
  • 1 cup mixed vegetables (asparagus, bell peppers, mushrooms)
  • 1/2 cup quinoa

Meal 4:

  • 1 scoop whey protein powder
  • 1 apple
  • 1 oz. almonds

Meal 5:

  • 6 oz. grilled sirloin steak
  • 1 cup mixed vegetables (spinach, kale, zucchini)
  • 1/2 sweet potato

Meal 6:

  • 6 oz. grilled chicken breast
  • 1 cup mixed vegetables (brussels sprouts, cauliflower, cabbage)
  • 1 tbsp olive oil

Notes:

  • It’s important to drink plenty of water throughout the day to stay hydrated.
  • Snacks such as protein bars or Greek yogurt can be added between meals if needed.
  • Adjust the portion sizes based on your individual calorie needs and goals.
  • Sadik Hadzovic also emphasizes the importance of getting enough healthy fats in the diet, such as those found in nuts, avocados, and olive oil.

Social Media

Sadik Hadzovic is also very active on social media, sharing his workouts, diet tips, and daily life with his followers. He has over 4 million followers on Instagram and often shares motivational posts to inspire others to pursue their fitness goals.

In conclusion, Sadik Hadzovic is a true inspiration to those looking to achieve a great physique through hard work and dedication. His career, training regimen, diet plan, and social media presence are all a testament to the importance of consistent effort in achieving one’s fitness goals. By following his example, anyone can take steps toward a healthier, fitter, and more fulfilling life.