oksana grishina workout routine

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

ExerciseSetsReps
Bench Press – Incline412 – 15
DB Bench Press – Incline412 – 15
DB Flys – Flat312 – 15
Barbell Curls – EZ Bar312 – 15
DB Curls – Seated312 – 15
Weighted Crunches315

Tuesday: Performance Training

Flexibility Exercises – 1 hr.

Wednesday: Shoulders, Triceps & Abs

ExerciseSetsReps
DB Shoulder Press412 – 15
DB Side Lateral Raises412 – 15
Upright Rowing – Single Arm315
DB Bent Over Lateral Raises312 – 15
Triceps Extensions – Seated312 – 15
Triceps Push Downs312 – 15
Dips312 – 15
Leg Raises315

Thursday: Performance Training

Exercises related to Flexibility – 1 hr.

Friday: Back & Abs

ExerciseSetsReps
Lat Pull Downs412 – 15
1 – Arm DB Rowing312 – 15
Seated Machine Rowing412 – 15
T – Bar Rowing412 – 15
Machine Crunches312 – 15

Saturday: Rest Day

Sunday: Legs & Abs

ExerciseSetsReps
Barbell Squats412 – 15
Barbell Deadlifts412 – 15
Leg Press312 – 15
Lunges W/ DB312 – 15
Lying Leg Curls312 – 15
Leg Extensions312 – 15
Weighted Crunches – DB312 – 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.