Here’s the Russia Based “Kendall Jenner of Bodybuilding” Vladislava Galagan’s Workout Routine
Popularly known as the “Kendall Jenner of Bodybuilding,” Vladislava is a Russian female bodybuilder, fitness model, and social media influencer who garnered incredible fame in the online fitness world due to her impressive muscular physique. Nonetheless, if you’re her fan or are curious to find out about Vladislava Galagan’s workout routine, then keep reading.
Vladislava Galagan’s Workout Routine
Vladislava Galagan’s workout routine is the key to her impressive physique and strength. She trains six days a week, combining isolation and compound movements to target all major muscle groups, using both free weights and machines to maximize results. Her workout routine follows push/pull/leg split, ensuring comprehensive muscle engagement and proper recovery.
Initially, her intense routine led to inadequate recovery and injury, prompting her to focus on balance and rest. Galagan also emphasizes muscle stimulation, training to fail with perfect form, and maintaining a strict sleep schedule for optimal recovery. Mental health and muscle recovery are crucial to her approach, including regular massages and a stable circadian rhythm.
Her day starts with a healthy breakfast, coffee, and a 10,000-step walk, setting a positive tone. Later in the day, she continues her commitment to peak performance and overall well-being with strength training.
Push Day
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Shoulder Press (Seated) | 4 | 12 – 15 |
| Seated Shoulder Press W/ Smith Machine | 4 | 12 – 15 |
| Upright Rowing W/ EZ Bar | 4 | 12 – 15 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| Cable Side Lateral Raises | 4 | 12 – 15 |
| Incline DB Chest Press | 4 | 8 – 10 |
| Incline DB Chest Fly | 4 | 8 – 10 |
| BB Bench Press | 4 | 8 – 10 |
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions (2 Warm-Up Sets) | 6 | 12 – 15 |
| Leg Curls (2 Warm-Up Sets) | 6 | 12 – 15 |
| Standing Calf Raises (2 Warm Up Sets) | 5 | 10 |
| Seated Calf Raises (2 Warm Up Sets) | 5 | 10 |
| Hanging Leg Raises & Hip Raises | 5 | 20 |
| Incline Body Raises | 5 | 20 |
| Crunches | 5 | 20 |
Pull Day
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull Ups | 5 | Till Failure |
| Lat Pulldowns | 5 | 12 – 15 |
| Bent Over BB Rowing | 5 | 12 – 15 |
| Bent Over DB Rowing | 5 | 12 – 15 |
| DB Pullovers | 5 | 12 – 15 |
| DB Rear Deltoid Raises | 5 | 12 – 15 |
| Preacher Curls | 5 | 12 – 15 |
Vladislava Galagan’s Diet Plan
Vladislava Galagan typically eats four to five meals a day, focusing on natural and whole foods. Her primary protein sources are chicken, fish, and egg whites, complemented by vegetables for fiber and micronutrients. She occasionally treats herself to high-calorie foods like croissants before intense training sessions but prioritizes discipline.
On a typical day, she consumes about 120 grams of protein, 180 grams of carbohydrates, and 80 grams of fats. Galagan avoids processed foods, supplements with multivitamins and whey protein, and maintains a balanced approach to nutrition that supports her active lifestyle and fitness goals.
Meal 1:
- Whey Protein Isolate
- Bell Peppers
- Broccoli
- Green Smoothie
- Spinach
- Avocado
- Berries
- Ginger
- Lemon
- Cucumbers
- Celery
Meal 2:
- Sweet Potato
- Cheese
- Tuna
- Eggs
- Toast
- Salt
Meal 3:
- Carrots
- Olive Oil
- Cucumber
- Grilled Chicken Salad
- Spinach
- Kidney Beans
- Olives
Meal 4:
- Onion
- Avocado
- Spices
- Tofu Scramble
- Ezekiel Bread
Meal 5:
- Tomato
- Cucumber
- Lettuce
- Avocado
- Tacos & Shrimp
- Onion
Supplements
- BCAAs – 15 Grams
- Whey Protein Isolate – 1 Serving
- Arginine – 6 Grams
- Glutamine – 6 Grams
- Q-10
- Rutin
- Vitamin B6
- Vitamin C
Vladislava Galagan’s Workout Principles
Vladislava’s workout principles are deeply rooted in discipline, balance, and effectiveness. She likes training six days a week, following a push/pull/leg split that targets all major muscle groups using both free weights & machines. Emphasizing muscle stimulation, she often trains to fail with perfect form.
After facing injury from overtraining, she now prioritizes proper recovery and rest as well. Her approach also includes a strict sleep routine and mental health focus, ensuring peak performance and long-term well-being.
About Vladislava Galagan
Vladislava Galagan, born in Temryuk, Russia, in 1997, is a young fitness sensation known for her impressive physique and striking appearance. Often called the “Kendall Jenner of bodybuilding” due to her resemblance to the model, Galagan has become a popular fitness trainer and social media influencer.
Despite facing health setbacks, she began preparing for a bodybuilding competition in November 2023 with a structured program focused on nutrition, supplementation, and expert training. Besides bodybuilding, Galagan has trained in mixed martial arts, including kickboxing and jiu-jitsu.
Open about her use of steroids, Galagan has stressed the importance of safety and proper guidance. She has also experienced side effects, such as significant hair loss.
Closing Thoughts
Vladislava is a strong and beautiful fitness model, bodybuilder, and entrepreneur. Despite facing online criticism for being “too big,” she remains focused on her goals. Vladislava Galagan’s workout routine is marked by dedication and discipline, which continues to inspire many and has also helped her establish herself as a rising star in the fitness world.
Galagan’s commitment is evident in her muscular yet feminine physique. Her workout routine exemplifies hard work and balance, serving as a powerful example to those looking to achieve their own fitness goals. Vladislava Galagan’s journey highlights her as a motivating force worldwide.
