Maya Puliyska’s Workout Routine, Diet Plan & Supplementation

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 workout routine

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:

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

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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