Oksana Grishina’s Workout Routine and Diet Plan

Oksana Grishina is a renowned professional athlete. Her journey into sports started when she was just 6 years old and became a professional gymnast at the age of 10 years.

She started training with weights during her teenage years which made her fall in love with bodybuilding. And this love further made her win three Ms. Olympia trophies. She has also been awarded numerous awards and accolades for her countless achievements in the world of fitness and bodybuilding.

So stay with us as we give you a detailed insight into Oksana Grishina’s workout routine and diet plan.

Let’s get started.

Oksana Grishina Workout Routine and Diet Plan

Oksana Grishina’s Workout Principles

Oksana Grishina’s workout plan is pretty versatile in nature. This is because it isn’t just concerned with putting on muscle mass on her frame. It also includes exercises that enhance her flexibility, agility, and overall athleticism.

Apart from training with free weights and machines, Oksana also relies on performing some bodyweight exercises. Doing them enables her to work on her core strength and stability as well which results in bettering her overall training performance.

Oksana trains each of her muscle groups just once a week except her abdominals. She trains her abdominals every single training session which in turn carves out her midsection perfectly.

Let’s find out more about Oksana’s workout routine in the next section.

Oksana Grishina’s Workout Routine

Oksana Grishina's Workout

Oksana has always been a hardcore fitness freak. And it’s the love of keeping herself in shape that pushes her to hit the gym 6 times a week. She alternates between gym workouts and performance-based workouts.

Oksana Grishina’s workout routine follows a high-volume training protocol. It includes plenty of exercises to target each of the muscle groups. When it comes to weight selections, she usually chooses to go with moderate weights.

Oksana’s rep range on most of the exercises lies somewhere between 12-15 reps. Training with moderate weights and hitting a higher number of repetitions give her body a lean and toned look which enhances its overall aesthetics.

Now, let’s find out what all exercises are there in Oksana Grishina’s workout routine that keep her body in amazing shape all the time:-

Oksana Grishina's Workout Routine

Monday- Chest, Biceps, and Abs

  • Incline barbell bench press- 4 sets of 12-15 reps
  • Incline dumbbell press- 4 sets of 12-15 reps
  • Dumbbell flys- 3 sets of 12-15 reps
  • EZ-bar bicep curls- 3 sets of 12-15 reps
  • Seated dumbbell curls- 3 sets of 12-15 reps
  • Weighted crunches- 3 sets of 15 reps

Tuesday- Performance Training

  • Exercises for flexibility- 1 hour

Wednesday- Shoulders, Triceps, And Abs

  • Dumbbell shoulder press- 4 sets of 12-15 reps
  • Lateral raises- 4 sets of 12-15 reps
  • Bent-over dumbbell flys- 3 sets of 12-15 reps
  • Dumbbell upright rows- 3 sets of 12-15 reps
  • French press- 3 sets of 12-15 reps
  • Tricep cable pushdowns- 3 sets of 12-15 reps
  • Bench dips- 3 sets of 12-15 reps
  • Hanging leg raises- 3 sets of 15 reps

Thursday- Performance Training

  • Exercises for flexibility- 1 hour

Friday- Back and Abs

  • Lat pulldowns- 4 sets of 12-15 reps
  • Machine seated rows- 4 sets of 12-15 reps
  • T-bar rows- 4 sets of 12-15 reps
  • Single arm dumbbell rows- 3 sets of 12-15 reps
  • Machine crunches- 3 sets of 12-15 reps

Saturday- Rest

Sunday- Legs and Abs

  • Squats- 4 sets of 12-15 reps
  • Deadlifts- 4 sets of 12-15 reps
  • Lying leg curls with dumbbells- 3 sets of 12-15 reps
  • Lunges with dumbbells- 3 sets of 12-15 reps
  • Leg press- 3 sets of 12-15 reps
  • Leg extensions- 3 sets of 12-15 reps
  • Weighted crunches- 3 sets of 12-15 reps


Oksana performs cardiovascular exercises to keep her body lean. It also contributes to boosting her cardiovascular endurance and overall athleticism.

Performing decent amounts of cardio burns off her excess fat deposits. And being quite passionate about keeping herself in great shape, at times Oksana even performs cardio twice a day; one session before breakfast and one session in the evening.

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Oksana Grishina’s Diet Plan

Oksana Grishina's Diet Plan

Just the way she follows a well-structured exercise routine to train her body, Oksana also relies on a healthy and nutritious diet plan to feed her body well. That’s what keeps her in shape along with fetching her body numerous essential nutrients.

Oksana understands the requirements of her body pretty well. And hence, her nutrition plan is designed in a manner that caters to such requirements.

Oksana eats 5-6 times a day. And on certain days she even exceeds those numbers by eating after every 1-2 hours. She claims that she doesn’t like to keep her body hungry or excessively full. She eats as much as is required to feel energetic.

This kind of approach keeps her metabolism levels in check. It also contributes to supplying her body with a regular supply of vital nutrients.

Now, let’s find out what all food items are there in Oksana Grishina’s meal plan:-

Meal 1

  • 3 egg whites
  • 30 grams oatmeal pancakes
  • 1 tbsp peanut butter

Meal 2

  • Whey protein shake (2 scoops)

Meal 3

  • 5 oz. turkey or chicken
  • 120 grams of white or sweet potato
  • Vegetables or salad

Meal 4

  • 5 oz red meat or salmon
  • Salad (with 1 tbsp of olive oil)

Meal 5

  • Whey protein shake (2 scoops)

Meal 6

  • 120 grams of non-fat Russian Farmers’ Cheese
  • 1 rice cake

Changing It Up

To ensure that she doesn’t get bored from eating the same food items regularly, Oksana switches up her diet plan from time to time.

Oksana Grishina’s Supplements

Oksana claims that the body needs some extra amounts of nutrition when it is subjected to a strenuous workout routine. And to serve that purpose, the use of supplements becomes crucial. Oksana also uses a few of them to fuel her body adequately.

Oksana Grishina’s supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • L-carnitine
  • Fish oil
  • Fat burners
  • Multivitamins

Owing to intense training sessions, the muscle fibers undergo damage. In order to boost up muscle protein synthesis the muscles should be fetched  with essential fast-digesting amino acids.The use of whey protein and BCAA gets that job done pretty well.

Oksana takes L-carnitine and fat burners to promote weight/fat loss from her frame. She consumes fish oil to counter inflammation and to fetch her body omega-3 fatty acids.

Last but not least, she consumes a multivitamin supplement to make up for any kind of nutritional deficiency.

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Final Words

Like all of us, even Oksana has some genetically strong and weak body parts. But since she has been a professional athlete, she has worked her butt off to bring up her weak body parts so that it can give her body a ‘fully-developed’ look.

So if you too want to get a perfectly developed physique like hers, make sure to stick to your training program and nutrition plan. You must give your best shot every single time to build your dream physique just like Oksana.

You must also consider training under the guidance of an experienced coach or trainer to get the most out of your fitness regime.