Here’s Bulgarian Athlete & Fitness Model Yanita Yancheva’s Workout Routine
Known for staying active by participating in various sports, including rhythmic gymnastics, Yanita Yancheva is a fitness model and reality TV star from Bulgaria who became famous after making it in the finals of a TV show “Survivor Bulgaria” in her country, which also made her online sensation with a huge fan following.
Similarly, this show also helped her shape her fitness lifestyle, as shortly after the show, she started getting interested in going to the gym. Similarly, here we’ll cover Yanita Yancheva’s workout routine, which will help you understand the active lifestyle she’s been living ever since.
Yanita Yancheva’s Workout Routine
Yanita believes in training each muscle group separately. In addition, she personally likes going for free weights more instead of machines. She trains for five days a week, and she also involves HIIT workouts and likes taking two rest days on Saturday & Sunday. Nonetheless, here below is one such workout plan of Yanita that you can look through, which will help you understand her workout philosophy:
Monday – Back & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull Ups | 3 | 10 |
| Bent Over BB Rowing | 3 | 10 |
| Lat Pulldowns (Wide Grip) | 3 | 10 |
| 1 – Arm DB Rowing | 3 | 12 |
| Cable Rowing (Seated) | 3 | 12 |
| Hyperextensions | 4 | 20 |
| Bicycle Crunches | 1 | 40 |
| Leg Crunches (Vertical) | 1 | 40 |
| Knee Tucks | 1 | 40 |
| Plank Ups | 1 | 40 |
| Cable Crunches | 1 | 20 |
Tuesday – Shoulder & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Upright Rowing | 3 | 10 |
| DB Shoulder Press | 4 | 12 |
| DB Side Lateral Raises | 3 | 15 |
| BB Shoulder Press | 3 | 15 |
| Bent Over DB Rear Delt Raises | 3 | 18 |
| Bicycle Crunches | 1 | 40 |
| Leg Crunches (Vertical) | 1 | 40 |
| Knee Tucks | 1 | 40 |
| Plank Ups | 1 | 40 |
| Cable Crunches | 1 | 20 |
Wednesday – Arms & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Dips | 3 | 10 |
| DB Curls | 3 | 12 |
| Triceps DB Kickbacks | 3 | 12 |
| DB Hammer Curls | 3 | 15 |
| Standing BB Curls | 3 | 21s |
| Bicycle Crunches | 1 | 40 |
| Leg Crunches (Vertical) | 1 | 40 |
| Knee Tucks | 1 | 40 |
| Plank Ups | 1 | 40 |
| Cable Crunches | 1 | 20 |
Thursday – Legs & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Thigh Abductor | 4 | 20 |
| BB Back Squats | 4 | 12 |
| Inner Thigh Abductor Superset W/ Outer Thigh Abductor | 3 | 30 |
| BB Walking Lunges | 4 | 20 |
| Romanian Deadlifts | 4 | 20 |
| Calf Raises | 4 | 20 |
| Bicycle Crunches | 1 | 40 |
| Leg Crunches (Vertical) | 1 | 40 |
| Knee Tucks | 1 | 40 |
| Plank Ups | 1 | 40 |
| Cable Crunches | 1 | 20 |
Friday – Cardio (HIIT)
Saturday & Sunday – Rest Day
Yanita Yancheva’s Diet Plan
Yanita gives equal importance to her diet as much as she gives to her workout. She likes following a structured diet plan that she changes every five weeks, which is based on the changes in her fitness goals and how her body responds to the food she eats. Also, she makes sure that she has 5 to 6 meals a day that include a balance of protein, healthy fat, and carbohydrates.
Meal 1:
- Oatmeal – ¼ Cup
- Low Fat Yogurt – 4 Ounces or Protein – 1 Scoop
Meal 2:
- Grapefruit or Oranges – 1 to 2
Meal 3:
- Chicken or Fish – 5 Ounces
- Large Salad
Meal 4:
- White or Salmon Fish – 5 Ounces
- Large Salad
- Extra Virgin Olive Oil – 1 Tbsp
Meal 5:
- Almonds – 1 ½ Ounces
Supplements
- Whey Protein Isolate
- BCAAs
About Yanita Yancheva
Born on February 10, 1987, in Bulgaria, Yanita Yancheva is a reality show star who got her fame in 2008 by completing the third season of Survivor Bulgaria. Similarly, she went on to reappear for her role on the fifth season of the show in 2013. Since then, she has also become a brand ambassador for Body Engineers.
However, when it comes to sports, she has been involved in rhythmic gymnastics, and she started hitting the gym later. Further, on the television show on an island in Panama, she ended up losing eighteen pounds, which even further inspired her to take workouts more seriously. In other words, in the process of recovering from the show, she fell in love with training, and since then, she has never stopped.
Yanita Yancheva’s Favourite Exercise
Closing Thoughts
Yanita Yancheva’s journey from an ordinary individual to a fitness icon is proof that hard work, dedication, and perseverance give results. By following a proper workout and balanced diet plan, she has sculpted an impressive physique and has also inspired countless people around the world. And, if you’re her fan and have ever thought about Yanita Yancheva’s workout routine, then here we’ve covered one that will help you understand her fitness routine better. Happy lifting!
