Vladislava Galagan Diet and Workout Routine Explored (2024)

Vladislava Galagan, popularly known as the “Kendall Jenner of Bodybuilding,” is a Russian bodybuilder, fitness model, social media celebrity, and OnlyFans star. In this post, we’re going to cover everything about her including the story of her stunning transformation, diet plan, and workout routine of Vladislava Galagan.

Vladislava Galagan Diet and Workout Routine Explored (1)

The Russian star rose to fame after the pictures of her face, which appears like the supermodel, Kendall Jenner, went viral and fans granted her the adorable nickname. However, there’s more to Galagan than just a pretty face. She is a muscular beast with a ripped and beautifully sculpted physique that puts everyone in awe.

Contents

  • 1 Who is Vladislava Galagan a.k.a Kendall Jenner of Bodybuilding?
    • 1.1 Vladislava Galagan Wiki: Full Bio and Stats:
  • 2 Vladislava Galagan Workout Routine:
    • 2.1 Vladislava Galagan Warms-Up Before Workout:
    • 2.2 Vladislava Galagan Follows the PPL Workout Split:
      • 2.2.1 Push Day Routine:
      • 2.2.2 Pull Day Routine:
      • 2.2.3 Leg Day Routine:
  • 4 Final Thoughts:
  • 5 Frequently Answered Questions:
      • 5.0.1 Is Vladislava Galagan natural?:
      • 5.0.2 How tall is Vladislava Galagan?:
      • 5.0.3 What is the net worth of Vladislava Galagan?:
      • 5.0.4 Is Vladislava Galagan married?:

Who is Vladislava Galagan a.k.a Kendall Jenner of Bodybuilding?

Vladislava Galagan was born in Temryuk, Russia, in 1997. She then went to the capital to pursue her studies in fine arts at the City Art Academy in Moscow. After completing her education in 2013, she went to the American University in Bulgaria to attain her degree in Teaching English as a Second/ Foreign language.

Galagan started training at a very young age but rose to fame at the age of 26 due to her impressive physique and adorable face. When her pictures went viral on social media platforms, fans termed her a lookalike of American supermodel Kendall Jenner. This led to Galagan being known as “Kendall Jenner of Bodybuilding.

Vladislava Galagan Diet and Workout Routine Explored (2)

Vladislava Galagan now resides in Prague and she is a globally famous fitness influencer and social media star. She is also attempting to turn into a professional bodybuilder soon after starting training for IFBB competitions in November 2023. Her previous attempt at a bodybuilding debut failed due to an injury.

The Russian beauty is now training under expert supervision with the right diet and supplements. Galagan has also received training in mixed martial arts (MMA). She is highly polished in Kickboxing and Jiu-Jitsu. Moreover, Vldislava Galagan is an OnlyFans star with over $10,000 per month in earnings.

Vladislava Galagan Wiki: Full Bio and Stats:

Here is the complete wiki, bio, and stats of the Russian model, fitness influencer, bodybuilder, and OnlyFans celebrity Vladislava Galagan:

Full NameVladislava Galagan
NicknamesKendall Jenner of Bodybuilding, She-Hulk, Kendall Jenner on Steroids
Date of Birth1997
Age27 years (as of 2024)
Place of BirthTemryuk District, Russia
GenderFemale
Sexual OrientationStraight
NationalityRussian
Mother TongueRussian
ReligionChristianity
EthnicityMixed
Zodiac SignAquarius
Current ResidenceUnited States of America/ Czech Republic
Marital StatusSingle
EducationGraduated
School/ High School1. Local Municipal Art School, Russia.

2. American University in Bulgaria.

College/ UniversityThe University of New York
Height5 Feet 9 Inches (in Feet)

179 Centimeters (in Centimeters)

1.79 Meters (in Meters)

Weight92 Kg (In Kilograms)

202 Lbs (In Lbs)

202 Pounds (In Pounds)

Biceps40 CM/ 15.74 Inches
Waist65 CM/ 25.59 Inches
Chest110 CM/ 43.30 Inches
Eye ColorBrown
Hair ColorReddish Brown
TattoosN/A
ProfessionBodybuilder, Athlete, Model, Social Media Influencer, OnlyFans Model
Bodybuilding DebutAmateur Debut in 2017-18
Years Active2018-Present
Social Profiles

Vladislava Galagan Workout Routine:

Vladislava Galagan follows a strict workout routine to achieve her chiseled physique and sheer strength. She is a disciplined individual who exercises six days a week with a mix of isolation and compound movements. She uses both free weights and machines to work all major muscles of the body properly.

The Russian fitness star also emphasizes the importance of following a disciplined circadian rhythm. So, she sleeps well, maintains proper hygiene, eats clean, and doesn’t let her schedule fluctuate randomly. Galagan starts her day with long walks and completes more than 10,000 steps every day.

Vladislava Galagan Warms-Up Before Workout:

Vladislava is working out twice a day these days due to her preparations for bodybuilding competitions. She starts her workouts with a good warm-up to prepare her body and loosen all the joints. She performs the following movements to warm up before starting any exercise:

  • Hip Circles
  • Arm Circles
  • Arm Swings
  • High Stepping
  • Heel-to-Toe Walk
  • Lunges with a Twist
  • Lying Hamstring Stretches

These are only the general movements. Galagan also performs specific warm-up sets for every exercise in her strength training routine. This helps her build the mind-muscle connection and avoid potential injuries.

You have to listen to your body because if you’re going to push or go heavier, something will snap or I will have a cramp, it will hurt… So, listen to your body!” the Russian star says.

Vladislava Galagan Follows the PPL Workout Split:

Vladislava Galagan follows the push, pull, and leg day training split for her workouts. This allows her to build functional strength and have sufficient recovery time for each muscle group between two consecutive cycles. This split also helps to save energy to perform everyday activities and other athletic tasks.

Push Day Routine:

Vladislava Galagan works out her chest and shoulder on a push day. She doesn’t have a dedicated arm in the routine. So, she works out her biceps on push day while her triceps are activated during the pull day. Here is the typical push-day plan of Vladislava Galagan:

ExerciseSetsReps
Seated Dumbbell Shoulder Press412 to 15 reps
Smith Machine Seated Shoulder Press412 to 15 reps
EZ BarUpright Rows412 to 15 reps
Dumbbell Lateral Raises412 to 15 reps
Cable Lateral Raises412 to 15 reps
Incline Dumbbell Chest Press48 to 10 reps
Incline Dumbbell Chest Flyes48 to 10 reps
Bench Press48 to 10 reps

Pull Day Routine:

The back is the strongest and the most aesthetic part of Vladislava Galagan’s body. She works out her back with several horizontal and vertical pulling movements to activate every fiber of the region. Here’s the typical pull-day routine of Vladislava Galagan:

ExerciseSetsReps
Pull-Ups5to failure
Lat Pulldown512 to 15 reps
Bent Over Barbell Rows512 to 15 reps
Bent Over Dumbbell Rows512 to 15 reps
Dumbbell Pullovers512 to 15 reps
Dumbbell Rear Lateral Raises512 to 15 reps
MachinePreacher Curls512 to 15 reps

Leg Day Routine:

Galagan works out her legs twice a week. Previously, she followed a hardcore routine on both days but after her recent injury, her coach has advised her to have an intense first day followed by a lighter second one. Here’s the typical leg day workout plan of Vladislava Galagan:

ExerciseSetsReps
Leg Extensions2 warm-up, 412 to 15 reps
Leg Curls2 warm-up, 412 to 15 reps
Smith Machine Standing Calf Raises2 warm-up, 510 reps
Seated Calf Raises2 warm-up, 510 reps
Hanging Leg and Hip Raises520 reps
Incline Body Raises520 reps
Crunches520 reps

Vladislava Galagan Diet Plan & Supplements:

Vladislava Galagan follows a healthy and nutritious diet plan. She likes to eat natural and whole foods and refrains from sugary and processed food items. Her meals are balanced and rich in proteins, carbs, fats, fibers, and other essential nutrients. Here’s an ideal day of eating in Vladislava Galagan’s diet plan:

Meal-1: Green smoothie, Whey Protein Isolate, and a Salad consisting of Broccoli, Bell Peppers, Celery, Spinach, Cucumbers, Avocado, Ginger, Berries, and Lemon

Meal-2: Sweet Potato with a little bit of Celtic Salt, Toast with Cheese, Tuna, and Eggs

Meal3: Grilled Chicken Salad with Spinach, Olives, Cucumber, Kidney Beans, Carrots, and Olive Oil

Meal-4: Tofu Scramble, Ezekiel Bread, Avocado, Spices, and Onion

Meal-5: Tacos & Shrimp, Avocado, Onion, Cucumber, Lettuce, and Tomato

Vladislava Galagan consumes around 120 grams of protein, 180 grams of carbohydrates, and 80 grams of fats in a day. “A lot of people think they need tons of protein to grow. They take like 2.5 or 3 grams (per pound of body weight) which is too much and not good for digestion. People often overlook their gut health,” she says.

Vladislava Galagan Diet and Workout Routine Explored (3)

For supplements, she only takes whey protein and multivitamins. Occasionally, she also treats herself to high-calorie foods such as croissants, pastries, pizza, fries, and burgers.

Final Thoughts:

This is the story of Vladislava Galagan and now you know almost every publicly available information about the Russian social media sensation. She is an idol for many aspiring women hitting the gym regularly to build an admirable physique. There is a lot one can learn from Galagan’s approach to working out and eating clean.

That’s all for this post. If you need help regarding anything mentioned here, feel free to use the comment box.

Disclaimer: If you’re thinking about including Vladislava Galagan’s workout or diet plan in your routine, make sure that you consult with your personal trainer first. Do not follow any celebrity’s lifestyle blindly as it could lead to potential health issues and other problems.

Frequently Answered Questions:

Here are the most frequently asked questions about Vladislava Galagan:

Is Vladislava Galagan natural?:

Vladislava Galagan is not natural and she has openly accepted this. However, she isn’t on an anabolic cycle the whole year. She only takes steroids while preparing for bodybuilding competitions. She also advises people to not take steroids after suffering from one of the most common side effects- hair loss.

How tall is Vladislava Galagan?:

Vladislava Galagan stands at 5 feet 9 inches (179 cm/ 1.79 m) and weighs around 202 lbs (92 kg) which is huge for a woman. Her impressive stature has been one of the highlights of her fame on social media.

What is the net worth of Vladislava Galagan?:

Vladislava Galagan has an estimated net worth of around $1.5 million according to the publicly available information. Most of her fortunes come from brand deals, collaborations, and promotions. She also makes more than $10,000 per month from OnlyFans after her photos and videos went viral on social media.

Is Vladislava Galagan married?:

Vladislava Galagan is not married and she isn’t involved in any romantic relationship either. Fans are often curious as to who would be the lucky guy to date the Russian fitness influencer. However, she always denies her dating rumors but confirms that she is straight and waiting for the right moment.

Vladislava Galagan Diet and Workout Routine Explored (4)

Santhan

Santhan, known to many as Linda, combines her personal training expertise with exceptional motivational coaching skills. Her articles are not just informative but also incredibly inspiring, encouraging readers to take action and pursue their fitness goals. Linda’s unique approach to writing integrates practical fitness guidance with motivational elements, making her content both useful and uplifting.

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Vladislava Galagan Diet and Workout Routine Explored (2024)
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