Started With Taekwondo & Entered the Gym for the First Time at the Age of 15 Years
Like many other IFBB pros, such as Arnold Schwarzenegger, Maya Puliyska has also started bodybuilding and a healthy lifestyle since she was a child. First, she got into Taekwondo, and later at the age of 15, she stepped first time into the gym. And, since then, she’s been consistent with her training and healthy diet.
Though, if you’re a fan of the IFBB bikini division or else you’ve heard about her and have questions like what’s Maya Puliyska’s workout routine or diet plan, then keep reading.
About Maya Puliyska
Maya Puliyska is an IFBB pro who first started with the Figure category and competed for three years. And, later she decided to change and shift into the Bikini category.
Furthermore, she had started her career as a boxer and competed for around seven years. But she had to give up due to multiple injuries. However, she continued with her workout routines. Likewise, in 2012 she competed in the Figure division for the first time in her life, and since then, she’s not looking back.
Maya Puliyska’s Workout Routine
Below is the five-day workout routine of Maya Puliyska:
Monday: Legs & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 12 |
| Walking Lunges | 4 | 15 |
| Lying Leg Curls | 3 | 15 |
| Stiffed Leg BB Deadlift | 3 | 15 |
| Cable Glute Kickbacks | 4 | 15 – 20 |
| Hip Abductor | 4 | 15 – 20 |
| Standing Calf Raises | 5 | 20 |
Tuesday: Back, Triceps & Rear Deltoid
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 5 | Till Failure |
| Close Grip Pulldowns | 4 | 12 |
| 1 – Arm DB Rowing | 4 | 10 |
| Seated Cable Rowing | 3 | 12 |
| BB Deadlift | 5 | 12 – 10 |
| Reverse Pec Deck Machine | 5 | 12 |
| Triceps Rope Pulldowns | 3 | 12 |
| Lying Skull Crushers | 3 | 12 |
| DB Kickbacks | 3 | 15 |
Wednesday: Chest, Biceps, Shoulders & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 3 | 12 |
| DB Flat Press | 3 | 12 |
| DB Pullovers | 3 | 15 |
| DB Shoulder Press | 4 | 12 |
| DB Side Lateral Raises | 4 | 12 |
| Wide Grip BB Upright Rowing | 3 | 15 |
| BB Biceps Curls | 3 | 12 |
| BB Preacher Curls | 3 | 12 |
| Rope Hammer Curls | 3 | 12 |
| Abs | 3 | 20 |
Thursday: Rest Day
Friday: Rest Day
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 12 |
| Walking Lunges | 4 | 15 |
| Leg Press | 4 | 15 |
| Lying Leg Curls | 3 | 15 |
| Stiffed Leg BB Deadlift | 3 | 15 |
| Glute Cable Kickbacks | 4 | 15 – 20 |
| Hip Abductor | 4 | 15 – 20 |
| Standing Calf Raises | 5 | 20 |
Saturday: Shoulders & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Overhead Press | 4 | 12 |
| DB Side Lateral Raises | 4 | 12 |
| DB Upright Rowing | 3 | 12 |
| DB Front Raises | 3 | 12 |
| DB Reverse Flys | 4 | 12 |
| Abs | 3 | 20 |
Sunday: Rest Day
Maya Puliyska’s Diet Plan
Here’s one of Maya Puliyska’s diet plan that includes six meals per day:
Meal 1:
- Egg Whites – 1 Cup
- Oats – ½ Cup
- Any Fruit – 1 Piece
Meal 2:
- Cod – 4 Ounce
- Rice – 1 Cup
- Vegetables – 1 Cup
Meal 3:
- Chicken – 4 Ounces
- Sweet Potato – 3 Ounces
- Asparagus Spears – 4
Meal 4:
- Turkey – 3 Ounces
- Sweet Potato – 3 Ounces
- Cucumber – 1 Cup
Meal 5:
- Chicken Breasts – 4 Ounces
- Cucumber – 1 Cup
- Spinach – 1 Cup
Meal 6:
- Whey Protein – 1 Scoop
- Peanut Butter – 1 Tbsp
Maya Puliyska’s Supplement Stack
Training Philosophy of Maya Puliyska
Maya believes in a clear and defined goal and to train & eat based on that. For instance, when you enter the gym, focus on working out with the weights that you can control and perform proper movements with proper techniques. Avoid going for the heaviest dumbbells and barbells from the beginning and instead choose the weight that doesn’t compromise your form.
Wrapping Up
Maya Puliyska is among the rising IFBB female athlete. If you’re her fan or fan of bikini division and have questions like Maya Puliyska’s workout routine, diet plan, or supplementation stack, we hope this article may prove helpful. Good luck!
