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Dino Petkovic 8 Week Program 1/1

This 8-week fitness program includes a daily supplement regimen, 5 meal plans, and a weekly workout schedule. The meal plans provide over 2,000 calories per day balanced across carbs, fat, and protein. Workouts are split into different body parts and include exercises, sets, and reps. The intensity and duration of cardio increases each week. The program aims to build muscle and lose fat through proper nutrition and progressive overload in training.

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Ivan Gavrilovic
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211 views8 pages

Dino Petkovic 8 Week Program 1/1

This 8-week fitness program includes a daily supplement regimen, 5 meal plans, and a weekly workout schedule. The meal plans provide over 2,000 calories per day balanced across carbs, fat, and protein. Workouts are split into different body parts and include exercises, sets, and reps. The intensity and duration of cardio increases each week. The program aims to build muscle and lose fat through proper nutrition and progressive overload in training.

Uploaded by

Ivan Gavrilovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dino Petkovic

8 week program
1/1
Wake up

1 capsule 1up Nutrition - Pro Test (another capsule to be taken 6hr later)

1 serve of The Real Thing - ANTI X - DISCOUNT CODE : RYAN for 20% off - CLICK HERE

1 Serve 1up Nutrition His Daily Cleanse (if you are feeling bloated, have another serve before bed)

1 Serve 1up Nutrition - L-Carnitine

Meal 1 - Breakfast Calories Carbs Fat Protein

3 x eggs - Can add handful of vegetables (mushroom,


capsicum, tomato (examples.) 210 0 15 18

50g quick oats (raw weight) - Can add sugar free topping and
190 28 4 6
cinnamon & stevia,

Meal 2 - Snack

1 x 100g raw measurement of Blueberries or Raspberries 57 14 0 1

1 x 30g Macadamia nuts (or) Pecan Nuts 196 2 20 2

Meal 3 - Lunch

200g chicken breast or 180g lean beef mince /rump steak or


260 0 4 56
220g white fish/prawns

1 x 200g RAW measurement Vegetables; Broccoli, Brussel Sprouts,


Cabbage, Capsicum, Carrot, Green Beans, Kale, Lettuce, Rocket, 46 5 2 2
Silverbeet, Spinach, Squash, Tomato, Choy Sum (OR) Zucchini

1 x 150g basmati rice or white/sweet potato 198 39 2 3

Meal 4 - Pre workout meal

1 x 250ml almond milk (unsweetened) 60 8 2 1

1 scoop 1up Nutrition - Whey Protein 110 1 2 25

50g cereal (rice bubbles, coco pops or similar) 199 43 0 4

Workout

Consumed 20mins to 30mins before your workout: 1 serve 1up Nutrition - All in one pre workout

Consumed during your workout: 1 serve 1up Nutrition - BCAA’s

Meal 5 - Dinner - post workout meal

200g chicken breast or 180g lean beef mince /rump steak or


260 0 4 56
220g white fish/prawns

80g spaghetti (raw weight) or 180g basmati rice or white/sweet


285 55 2 10
potato

1 x 200g RAW measurement Vegetables; Broccoli, Brussel Sprouts,


Cabbage, Capsicum, Carrot, Green Beans, Kale, Lettuce, Rocket, 46 5 2 2
Silverbeet, Spinach, Squash, Tomato, Choy Sum (OR) Zucchini

Meal 6 - Dessert

100g low fat ice cream OR 100g fruit 150 31 2 4

2 capsules 1up Nutrition - Recharged PM burner (Taken 20-30mins before bed)

Totals 2267 231 61 190


 Week 1-2 40min walk (3-4mph) 5x per week
50min walk (3-4mph) 4x per week +
Cardio Week 3-5 20 min HIIT 1x per week on Treadmill, bike, cross trainer Per week

20min stair master 6x (level 7-8) +


Week 6-8
25 min HIIT 3x per week on Treadmill, bike, cross trainer Per week

Rest times 90 seconds / 1.5 mins


Eccentric Motion 3-4 secs The motion of an active muscle while it is lengthening under load

Concentric Motion  1-2 secs The motion of an active muscle while it is shortening under load

Monday Back + biceps

  Exercise Notes Sets Reps


1 Chin ups   4 8-10
2 Deadlifts   5 8
3 dumbbell row 4 10-12
4 Lat pull down 4 10-12
1 Barbell Curl 4 10
2 Incline dumbbell curl 4 10
         

Tuesday Chest + triceps

  Exercise Notes Sets Reps


1 Flat bench press   4 6-10
2 incline dumbell press   4 8-10
As many
3 Assisted chest dips Free weight if able  4 as possible
4 machine flys keep chest up 3 12-14
1 Skull crushers 4 10
2 Dumbbell overhead tricep press 4 10

Thursday Legs + calves

  Exercise Notes Sets Reps


1 Back squats 4 8
2 Leg press   4 10-12
3 Laying hamstring curl keep elbows in 4 10-12
4 Leg extension 4 10
1 Standing calve raise 5 15
2 Seated calve raise 5 15
Friday - shoulders and traps

  Exercise Notes Sets Reps

1 Standing shoulder press   4 8-10

2 rear delt fly machine head on bench @ 45° 4 8-12

3 dumbbell lateral raise 4 12-14


superset
4 straight bar cable front raise 3 15

6 dumbbell shrugs   5 12-15

Saturday - Arms

  Exercise Notes Sets Reps

1 Barbell Curl 3 10

2 Incline dumbbell curl 3 10

3 Isolation curl 3 12-14

1 Close grip bench press   4 15

2 Skull crushers   4 12-15

3 Tricep overhead press 3 12

Abs + calves - 1-2x per week

  Exercise Notes Sets Reps

1 leg raises   4 15

2 sit -up on decline bench 3 15

3 plank   3 1 min

4 oblique twist with ball   3 20

1 seated calf raise 3 15

2 pin loaded leg press calf raise 10 toes in, 10 out, 10 neutral 4 30
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