4 Times Ms. Olympia Champion Oksana Grishina Involved With Sports Since She Was 6 Years Old
Oksana Grishina is a Russia born (25th March 1978) former gymnast and professional fitness competitor who moved from one sport to another since she was little six years old. She was a high-level gymnast from the tender age of 10. Later, she found her passion for fitness once she studied Physical Training and Sports at university, where she was encouraged to lift weights.
Oksana Grishina Made History of Being One of the Few Athletes to Win 4 Ms. Olympia Titles Consecutively
Oksana is among the most notable and recognizable figures of the fitness industry who has gone through the struggle of frequently moving because of her father being in the military. Presently, living in California, USA, Oksana Grishina is the second Russian athlete to get an IFBB Pro card.
Workout Split of Oksana Grishina
Oksana has competed and won many titles that made her one of the most famous personalities. No doubt, from starting till now, she may have changed many workout routines according to her goals, and likewise, she has played around with the diet routine that leads her to become a four-time Ms. Olympia Fitness champion.
And, below is one such workout split of Oksana Grishina:
- Day 1 – Monday: Chest, Biceps & Abs
- Day 2 – Tuesday: Performance Training
- Day 3 – Wednesday: Shoulders, Triceps & Abs
- Day 4 – Thursday: Performance Training
- Day 5 – Friday: Back & Abs
- Day 6 – Saturday: Rest Day
- Day 7 – Sunday: Legs & Abs
Let’s go through the actual workout routine and find out how she trains herself.
Oksana Grishina Workout Routine
Unlike others, Oksana likes to alternate between gym and performance workouts. For cardio, she goes twice a day, before breakfast and in the evening. She also believes that you should listen to your body and do your workouts and cardio accordingly.
Monday: Chest, Biceps & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press – Incline | 4 | 12 – 15 |
| DB Bench Press – Incline | 4 | 12 – 15 |
| DB Flys – Flat | 3 | 12 – 15 |
| Barbell Curls – EZ Bar | 3 | 12 – 15 |
| DB Curls – Seated | 3 | 12 – 15 |
| Weighted Crunches | 3 | 15 |
Tuesday: Performance Training
Flexibility Exercises – 1 hr.
Wednesday: Shoulders, Triceps & Abs
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 4 | 12 – 15 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| Upright Rowing – Single Arm | 3 | 15 |
| DB Bent Over Lateral Raises | 3 | 12 – 15 |
| Triceps Extensions – Seated | 3 | 12 – 15 |
| Triceps Push Downs | 3 | 12 – 15 |
| Dips | 3 | 12 – 15 |
| Leg Raises | 3 | 15 |
Thursday: Performance Training
Exercises related to Flexibility – 1 hr.
Friday: Back & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Downs | 4 | 12 – 15 |
| 1 – Arm DB Rowing | 3 | 12 – 15 |
| Seated Machine Rowing | 4 | 12 – 15 |
| T – Bar Rowing | 4 | 12 – 15 |
| Machine Crunches | 3 | 12 – 15 |
Saturday: Rest Day
Sunday: Legs & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 12 – 15 |
| Barbell Deadlifts | 4 | 12 – 15 |
| Leg Press | 3 | 12 – 15 |
| Lunges W/ DB | 3 | 12 – 15 |
| Lying Leg Curls | 3 | 12 – 15 |
| Leg Extensions | 3 | 12 – 15 |
| Weighted Crunches – DB | 3 | 12 – 15 |
Oksana Grishina’s Diet – Here’s How It Looks Like
Like any other IFBB athlete, Oksana aims to eat anywhere between five to six meals a day to keep her metabolism going and even go for more if she feels her body requires it. According to her, it’s best to keep your meals in small portions with healthy food choices based on your fitness goals.
Likewise, one of the diet plans she uses to follow is mentioned below:
Meal 1
- Egg Whites – 3
- Oatmeal Pancakes – 30g
- All-Natural Peanut Butter – 1 Tbsp
Meal 2
- Whey Protein Shake – 2 Scoops
Meal 3
- Chicken or Turkey – 5 Oz
- White or Sweet Potato – 120 G
- Salad or Vegetables
Meal 4
- Salmon Fish or Read Meat – 5 Oz
- Salad W/ 1 Tbsp Olive Oil
Meal 5
- Whey Protein Shake – 2 Scoops
Meal 6
- Non-Fat Russian Farmers Cheese – 120g
- Rice Cake – 1
Supplement Stack of Oksana Grishina
- Whey Protein
- Multi-vitamins
- BCAA
- Fish Oil
- L-Carnitine
- Fat Burners
Titles Won by Oksana Grishina
- 2004 – 2006 – Russian Championship Winner (Overall Fitness Champion)
- 2005 – 2006 – Awarded Best Non-Olympic Sportswoman of the Year (Kaliningrad Region)
- 2005 – European Championship (Overall Fitness Champion)
- 2006 – World Championship (Overall Fitness Champion)
- 2007 – Placed 3rd (All-Star Pro Fitness)
- 2007 – Placed 16th (Europa Super Show – Fitness)
- 2008 – Placed 7th New York Pro Fitness Classic (Fitness)
- 2008 – Placed 10th Arnold Classic (Fitness)
- 2009 – Placed 9th Arnold Classic (Fitness)
- 2010 – Placed 4th Phoenix Pro (Fitness)
- 2010 – Placed 5th Arnold Classic (Fitness)
- 2012 – Placed 2nd FLEX Pro (Fitness)
- 2012 – Placed 3rd Arnold Classic (Fitness)
- 2012 – Placed 1st St. Louis Pro (Fitness)
- 2012 – Placed 1st Arnold Classic Europe (Fitness)
- 2012 – Placed 1st Ft Lauderdale Cup (Fitness)
- 2013 – Placed 2nd Arnold Classic (Fitness)
- 2014 – Placed 1st Arnold Classic (Fitness)
- 2015 – Placed 1st Arnold Sports Festival
- 2015 – Placed 1st Arnold Classic Europe (IFBB)
Olympia Results
- 2007 – Placed 7th (Ms. Olympia – IFBB)
- 2010 – Placed 5th Fitness Division (Ms. Olympia – IFBB)
- 2011 – Placed 5th Fitness Division (Ms. Olympia – IFBB)
- 2012 – Placed 2nd Fitness Division (Ms. Olympia – IFBB)
- 2014 – Placed 1st Fitness Division (Ms. Olympia – IFBB)
- 2015 – Placed 1st Fitness Division (Ms. Olympia – IFBB)
- 2016 – Placed 1st Fitness Division (Ms. Olympia – IFBB)
- 2017 – Placed 1st Fitness Division (Ms. Olympia – IFBB)
- 2020 – Placed 2nd Fitness Division (Ms. Olympia – IFBB)
Wrapping Up – Here’s What Everyone Can Learn From Oksana
Oksana has always shown strong determination in her life. For instance, she was willing to stay in Latvia to pursue her professional gymnast ambition. She maintained strong discipline in her life and worked hard to make her dream come true. And, including me, you and everyone can learn to have a strong work ethic and determination to succeed.
However, if you’re her fan and want to find out how Oksana’s workout routine is, then go through the training plan mentioned above with a high protein diet.
