Sadik Hadzovic's 5 Day Split
Sadik Hadzovic (born June 8, 1987) is an American IFBB professional Classic Physique competitor. He has won the first ever inaugural Arnold Sports Festival Pro Men's Physique contest. He was the first runner up (2nd Place) at the 2014 Mr. Olympia physique showdown competition.
About the Program
Category: Hypertrophy
Sadik Hadzovic's 5 day split
Workout Schedule
Back Day
- compound
1. Deadlift
- 5x10-12
- compound
2. Lat Pull Downs
- 4x10-12
- compound
3. Bent Over Barbell Rows
- 4 sets of 10-12 reps
- compound
4. Seated Cable Rows
- 4x10-12
- compound
5. Underhand Pull Ups
- 3x10-12
- compound
6. Seated Cable Rows
- 4x10-12
- compound
7. Overhand Pull Ups
- 1 set to failure
Chest Day
- isolation
1. Incline Dumbbell Fly’s
- 4x10-12
- compound
2. Incline Barbell Bench Press
- 5x10-12
- isolation
3. Machine Fly’s
- 4x10-12
- compound
4. Barbell Bench Press
- 5 sets of 10-12 reps
- isolation
5. Cable Fly’s
- 3x10-12
- compound
6. Decline Machine Press
- 4x10-12
- compound
7. Push Ups
- 1 set to failure
Legs
- compound
1. Leg Press
- 5x12-15
- isolation
2. Leg Extensions
- 5x10-12
- isolation
3. Lying Leg Curl
- 5x10-12
- isolation
4. Donkey Calf Raises
- 3x5
- compound
5. Squat
- 4x10-12
- compound
6. Alternating Lunges
- To failure
Arms
- isolation
1. Seated Preacher Curls
- 4 sets of 10-12 reps
- isolation
2. French Curls (on decline)
- 4 sets of 10-12 reps
- isolation
3. Standing Hammer Curls
- 4 sets of 10-12 reps
- isolation
4. Triceps Pushdown/Extension
- 3 sets of 10 reps
- isolation
5. Barbell Curls
- 3 sets of 10-12 reps
Abs Day
- isolation
1. Cable Crunch
- 4 sets of 10-12 reps
- isolation
2. Leg Raises With Exercise Ball
- 4 sets of 10-12 reps
- isolation
3. Alternating Leg Ups
- 4 sets of 10-12 reps
- isolation
4. Running Plank
- 4 sets of 10-12 reps
- isolation
5. Torso Twist with Medicine Ball
- 4 sets of 10-12 reps
- isolation
6. Alternating Toe Touches
- 4x10-12
- isolation
7. Hanging Leg Raises
- 1 to failure
Shoulders
- compound
1. Seated Dumbbell Shoulder Press
- 5 sets of 10-12 reps
- isolation
2. Seated Dumbbell Side Raises
- 5 sets of 10-12 reps
- isolation
3. Seated Dumbbell Front Raises
- 3 sets of 10-12 reps
- isolation
4. Barbell Shrug
- 4 sets of 10-12 reps
- compound
5. Barbell Standing Military Press
- 4x10-12
- compound
6. Standing Dumbbell Arnold Presses
- 3 sets of 10-12 reps