Diet Plan

Josef Rakich Workout Routine, Diet Plan, Exercise, Body Measurements

Josef Rakich
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Who is Josef Rakich?

Personal trainer and social media star Josef Rakich is from Auckland. A New Zealand. He wants to assist individuals in achieving their fitness objectives and has established himself as an online personal trainer.

Short Career of Josef Rakich

Josef Rakich was always the skinny kid in school and never participated in weight lifting exercises in gym class. As he got older, free two-month gym membership in his late teens ignited his interest in weightlifting.

At present, Josef has a sizable following on social media. He has also employed this strategy to find customers for his live and online personal training sessions. Even when he is not training, he still enjoys working out hard and is constantly trying to appear better.

Body Measurements of Josef Rakich

Full Name: Josef Rakich
DATE OF BIRTH: November 9, 1980
ERA: 2010
PROFESSION: Personal Trainer, Sponsored Athlete
NATIONALITY: New Zealand
AGE: 41
HEIGHT: 5’10” (177.5cm)
WEIGHT: 175 – 185lbs (79.4 – 83.9kg)

“The gym gives me a natural high, I look forward to going every day. Just seeing results is enough motivation in itself to keep me going, setting goals and accomplishing them and working towards that ultimate physique.”

Josef Rakich

Accomplishments

  • Qualified personal trainer
  • Developed a strong social media following

“Don’t talk about it, be about it!”

Biography

Young Years

Josef was always quite active and participated in several sports while growing up in New Zealand. Throughout his roughly 11-year playing career, he scored goals for teams in both the New Zealand Premier League and the First Division.

Skating was yet another of his current favorite sports. He was a professional athlete who eventually gave up the sport because he was frequently suffering from too many injuries. He sustained numerous severe lower body sprains as well as internal bleeding in his kneecap.

He claims that when he received 2 kg dumbbells at a child’s birthday celebration, that is when he first saw a weight. Josef utilized both dumbbells as a door stop for his bedroom because he didn’t like the present.

A Bodybuilding source

He claims that as a requirement for his physical education (P.E.) lessons at school, he had to take a weight training class. Because he was the skinniest student in the class, he used to despise it.

When Josef was in his teens is when he first started to take an actual interest in bodybuilding. When he was 17 years old, his mother handed him a free two-month gym membership that she had won.

He went to the gym every day to work on his biceps and chest with his schoolmates who also worked out there. He loved working out, but he had little knowledge of bodybuilding techniques at this point.

Josef had a serious interest in the sport after realizing that his physique was rapidly improving. He read books and watched as many films as he could.

Building His Body

Josef decided to join the gym and purchase a membership when the two-week free trial period ended. He spent months learning the fundamentals on his own before falling in love with bodybuilding.

He was able to fully immerse himself in the lifestyle thanks to his passion for the sport. He persisted in working out hard, improving each month on his previous record.

Individual Training

As the years went by, Josef developed a world-class training regimen and an amazing body. Because he enjoyed working out so much, he decided to attempt and assist others in developing their greatest physiques.

At his local college, he pursued a personal trainer certification, after which he started looking for clients. He also built up a website at this time so he could draw in customers online.

Josef’s firm was incredibly successful, and he made it his sole source of income. Although he claims to have thought about competing in bodybuilding competitions, he finds great satisfaction in his training.

Nothing gives me a better pump than a set of hard dumbell chest presses, which is one of my favorite chest exercises.

Training

Training Method

Josef works out his abs and calves twice a week in addition to his primary muscle groups once a week (depending on his muscle soreness.)

He likes to train for about an hour when he goes to the gym. He typically does not follow a strict rep range, alternating between heavy with low repeats for 4-6 reps and light for 12-25 reps (depending on the exercise.)

Because “muscle hypertrophy is induced by overload, weight is one form of overload, repetition is another form of overload,” he opts for this strategy. He likes to experiment because he can see the effects on his physique.

The entire year without any breaks

Josef also decides against taking breaks from his workouts. He works out regularly each day and has never taken more than two weeks off, not even for vacations. To maintain the health of his central nervous system, he decides to take two one-week vacations each year.

“Nothing gets in the way of the gym; it always comes first. When I once cut my palm or finger open with some glass and needed stitches, the nurse advised me to take two weeks off from working out to let it heal. However, I could not possibly refrain from going to the gym for that long. The following day, while practicing for a return, I ripped open the incision once more. But hey, at least I exercised my back!

Routine

Day 1: Chest/Calves

  • Dumbbell Bench Press: 5 sets  8-12 reps
  • Barbell Incline Bench Press: 5 sets  8-12 reps
  • Dumbbell Flyes: 4 sets 8-12 reps
  • Dumbbell Pullovers: 4 sets 8-12 reps
  • Cable Crossovers: 3 sets  8-12 reps
  • Seated Calf Raises: 5 sets  8-12 reps
  • Donkey Calf Raises: 5 sets  8-12 reps

Day 2: Back/Abs

  • Deadlifts: 5 sets 8-12 reps
  • Pull-Ups: 5 sets  8-12 reps
  • Seated High Rows: 4 sets  8-12 reps
  • Behind The Head Pulldowns: 4 sets  8-12 reps
  • T-Bar Rows: 3 sets 8-12 reps
  • Crunches: 5 sets  8-12 reps
  • Cable Crunches: 4 sets  8-12 reps
  • Hanging Leg Raises: 3 sets  8-12 reps
  • Oblique Crunches: 3 sets  8-12 reps

Day 3: Biceps/Triceps

  • Barbell Curls: 5 sets  8-12 reps
  • Incline Seated Dumbbell Curls: 5 sets  8-12 reps
  • Preacher Curls: 4 sets  8-12 reps
  • Hammer Curls: 4 sets  8-12 reps
  • Seated Dumbbell Extensions: 5 sets 8-12 reps
  • Flat Bar Pushdowns: 5 sets 8-12 reps
  • Close Grip Bench Press: 4 sets 8-12 reps
  • Rope Pulldowns: 4 sets 8-12 reps

Day 4: Legs

  • Squats: 5 sets  8-12 reps
  • Leg Press: 5 sets  8-12 reps
  • Leg Extensions: 4 sets 8-12 reps
  • Hack Squats: 4 sets  8-12 reps
  • Lying Hamstring Curls: 3 sets  8-12 reps
  • Seated Hamstring Curls: 3 sets 8-12 reps
  • Standing Calf Raises: 5 sets 8-12 reps
  • Seated Calf Raises: 5 sets 8-12 reps

Day 5: Shoulders/Abs

  • Dumbbell Shoulder Press: 5 sets  8-12 reps
  • Lateral Delt Raises: 5 sets  8-12 reps
  • Upright Rows: 3 sets  8-12 reps
  • Front Delt Raises: 3 sets 8-12 reps
  • Rear Delt Face Pulls: 3 sets  8-12 reps
  • Jack Knives: 5 sets  8-12 reps
  • Weighted Knee Ups: 3 sets  8-12 reps
  • Decline Oblique Crunches: 4 sets  8-12 reps

Day 6 And 7: Off

Favorite Free Weight Exercises

Josef has a lengthy and demanding weekly routine, and his three favorite exercises are the barbell squat, barbell bicep curl, and dumbbell chest press. He claims that the barbell squat, which works the glutes, quadriceps, and hamstrings, is “easily” the finest exercise for the lower body.

He considers the barbell bicep curl to be the most effective exercise for increasing muscular growth. Josef has always loved working out his biceps because they are the muscular group in his body that grows the least slowly. As a result, he works them hard.

Josef’s go-to exercise for his chest is the dumbbell chest press. He enjoys how precise and controlling it is, unlike the barbell bench press, which also engages the shoulders.

Preferred Ab Exercises

Josef has concentrated a lot of effort on developing his abs. The weighted Roman chair crunch is his go-to exercise for the entire ab region. No exercise, in his opinion, more thoroughly targets his entire abdominal region.

Josef has picked the hanging leg lift as his next exercise for the lower abdominal. He hangs on the bar and performs this workout to hurt his lower abs. He also enjoys maintaining this isometric tension exercise, which is akin to the plank, with his body in this position.

Finally, he completes decline-twisting sit-ups to work on his obliques. He twists at the peak of the movement while seated backward on a decline bench with his legs fixed in place.

Preventing Cardio

Josef shuns exercise. He claims he doesn’t need to do much aerobic activity because he maintains his weight year-round.

He claims that while his rigorous exercises keep him in condition, he uses high-intensity interval training when he truly wants to lose weight quickly.

Josef Rakich

Nutrition

Adding bulk and cutting

Josef Rakich occasionally bulks up throughout the winter, but he generally maintains a slender physique. He makes sure to maintain a body fat percentage in the single digits when bulking, but in the summer he works to achieve maximum happiness.

Dietary Method

He claims that his diet fluctuates a lot. He consumes a lot of chicken and rice, but he has also experimented with a range of other foods, including a “pizza diet” in which he had pizza every day.

He eats roughly 7 meals each day when he is trying to gain minor amounts of weight, but he doesn’t think the quantity of meals is very significant. Whether he eats three meals a day or seven, he breaks out his macronutrient requirements and determines exactly what his meals are providing him with.

He also understands the futility of timing his meals. He doesn’t care when he eats as long as he meets his macronutrient needs when he does so. He eats at different times to fit in with his everyday activities.

Meal Plan

Below is one of Josef’s daily meal plans:

  • First Meal – Protein powder and oats mixed up)
  • Second Meal – Stir-fry (Chicken, brown rice, mixed vegetables, almonds, pizza sauce)
  • Third Meal – Stir-fry (Chicken, brown rice, mixed vegetables, almonds, pizza sauce)
  • Fourth Meal – Stir-fry (Chicken, brown rice, mixed vegetables, almonds, pizza sauce)
  • Fifth Meal – Proats (protein powder and oats mixed up)
  • Sixth Meal– Dinner (Steak, chicken, and fish)
  • Seventh Meal – Casein ice cream + peanut butter

Supplements

  • Whey protein
  • Casein protein
  • Fish oil
  • Vitamin C
  • Calcium

Influences and Idols

Frank Zane is a favorite bodybuilder of Josef’s. He claims that when he first saw a picture of his physique, he knew he wanted to develop a body that looked like it.

Josef draws inspiration from people who helped him achieve his goal of being a personal trainer in addition to this bodybuilding superstar. Keith, Josef’s employer at the gym where he coaches, is one such guy.

He claims that Keith gave him a lot of assistance and taught him some weightlifting techniques.

What Josef Rakich teaches us, exactly?

Josef Rakich has succeeded in his transformation from the skinny kid in school to the most ripped personal trainer at the gym. He has demonstrated to us the genuine force of commitment and aspiration in a challenging sport.

Since then, he has gained recognition as an online personal trainer, and he now wants to help others change their bodies the way he did.