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.

maya puliyska workout routine

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

ExerciseSetsReps
BB Back Squats512
Walking Lunges415
Lying Leg Curls315
Stiffed Leg BB Deadlift315
Cable Glute Kickbacks415 – 20
Hip Abductor415 – 20
Standing Calf Raises520

Tuesday: Back, Triceps & Rear Deltoid

ExerciseSetsReps
Pull-Ups5Till Failure
Close Grip Pulldowns412
1 – Arm DB Rowing410
Seated Cable Rowing312
BB Deadlift512 – 10
Reverse Pec Deck Machine512
Triceps Rope Pulldowns312
Lying Skull Crushers312
DB Kickbacks315

Wednesday: Chest, Biceps, Shoulders & Abs

ExerciseSetsReps
Incline BB Bench Press312
DB Flat Press312
DB Pullovers315
DB Shoulder Press412
DB Side Lateral Raises412
Wide Grip BB Upright Rowing315
BB Biceps Curls312
BB Preacher Curls312
Rope Hammer Curls312
Abs320

Thursday: Rest Day

Friday: Rest Day

ExerciseSetsReps
BB Back Squats512
Walking Lunges415
Leg Press415
Lying Leg Curls315
Stiffed Leg BB Deadlift315
Glute Cable Kickbacks415 – 20
Hip Abductor415 – 20
Standing Calf Raises520

Saturday: Shoulders & Abs

ExerciseSetsReps
Smith Machine Overhead Press412
DB Side Lateral Raises412
DB Upright Rowing312
DB Front Raises312
DB Reverse Flys412
Abs320

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!

Satinder Chowdhry Avatar

Satinder Chowdhry