Who is Vladislava Galagan? Complete Profile, Height, Diet and Workout Routine

Vladislava Galagan, often referred to as the “Kendall Jenner of Bodybuilding,” is a Russian bodybuilder, social media influencer, and fitness model. She gained fame in the online fitness community due to her incredibly muscular physique. The article provides insight into her biography, training routine, diet, and various statistics.

Vladislava Galagan’s Stats

Full Name: Vladislava Galagan (Bodybuilder)
Weight	Height	Age
176 lbs (80 kg)	5-ft 9-in (175.3-cm)	27 years
Date of Birth	Nationality
1997	Russian

Vladislava Galagan Biography

Vladislava Galagan was born in Temryuk, Russia in 1997. She started training early in her life and has built an impressive physique with relentless efforts. The 26-year-old became famous in the Western world for the unique combination of a muscular physique and a pretty face.

Over the years, she has gained popularity as a fitness trainer, influencer, social media celebrity, and also as an OnlyF*ns model. Galagan is often referred to as the ‘Kendall Jenner of bodybuilding’ for her resemblance with the Jenner sibling.

Galagan has mostly trained as a bodybuilder and in November 2023, she started prep for a bodybuilding competition as well.  Her previous attempts at making a bodybuilding debut could not come to fruition due to health issues. However, she has started a structured program to prepare her body for stage appearance without any complications. To achieve this, Galagan is using nutrition, supplementation, and training under expert guidance.

Apart from bodybuilding, Vladislava Galagan has also received mixed martial arts training. Kickboxing and jiu-jitsu form the base of her MMA training. In recent months, the Russian bodybuilder was seen training in an MMA gym in Prague, which fueled speculations about her potential MMA debut shortly.

Vladislava Galagan Workout

Vladislava Galagan can get an enviable physique and immense strength because of a disciplined and arduous training routine. She trains six days a week and her training routine is a mix of isolation and compound movements to work all the major muscles in the body. She works with both free weights and machines for the unique benefits both types of equipment have to offer in bodybuilding.

Her previous training routine was extremely tiring and it did not allow her to take enough time off between training sessions to recover well, causing a recent injury.

Moving the weight from point A to point B is not the sole purpose of Vladislava Galagan’s exercises. She aims to get as much muscle stimulation as possible and often trains to failure. However, she only uses weight that allows her to maintain the perfect form and correct technique.

For maximum gains and performance longevity. Galagan gives utmost importance to a disciplined circadian rhythm. She strictly maintains sleep hygiene and does not allow her sleeping time to fluctuate by a big margin. The 26-year-old also prioritizes massages for muscle recovery. The 26-year-old is a huge proponent of mental health and believes that having a healthy mind is an underrated aspect of bodybuilding and fitness training.

Galagan takes her morning routine seriously as it sets the tone for the rest of the day and the day’s success depends on it. Typically, Galagan starts her day with a hefty breakfast and coffee. She aims to walk at least 10000 steps every day and goes for long walks in the morning. Strength training is usually in the later part of the day.

Emphasis on warm-up

Exercise and training are a function of pushing the body’s limits and applying stress that forces it to get bigger, and stronger, and it has all the attributes necessary to perform everyday activities. But remaining injury-free to train consistently for long-term growth is equally important and preparing the body for physical training becomes essential to ensure that.

Warming up before workouts is an integral part of Galagan’s training routine. She does not start intense training unless her body is warmed up with an intricate set of exercises that she has been using for a while. The 26-year-old claims that muscle cramps are fairly common in her training routine when she does not dedicate enough time for warm-up.

Typically, Galagan performs the following movements to warm up before her workouts:

• Hip Circles
• Arm Circles
• Arm Swings
• High Stepping
• Heel-to-Toe Walk
• Lunges with a Twist
• Lying Hamstring Stretches

A warm-up does not conclude with these movements as Galagan performs warm-up sets of every exercise in her strength training routine before starting with the working sets. These help her build the mind-muscle connection and warm up the crucial joints for each exercise

“You have to listen to your body because if you’re going to push or go heavier, something will snap or I will have a cramp, it will hurt… So, listen to your body!”

Typical training week

Galagan follows the push, pull, and leg day training split which allows her to build functional strength and other attributes necessary for performing everyday activities and athletic tasks. Here is how the workouts look.

Push Day

Galagan focuses more on chest and shoulder workouts on a push day. She does not have a dedicated arm day in the routine and clubs biceps and triceps exercises with back and chest, respectively.

She works the chest with compound pushing movements as well as flyes to build pushing and adduction strength of the upper body. The push day includes only anterior and medial deltoid exercises as the 26-year-old works posterior deltoids on a pull day.

Typically, her push day workout consists of the following exercises:

Exercise	Sets	Reps
Seated Dumbbell Shoulder Press	4	12 to 15 reps
Smith Machine Seated Shoulder Press	4	12 to 15 reps
EZ Bar Upright Rows	4	12 to 15 reps
Dumbbell Lateral Raises	4	12 to 15 reps
Cable Lateral Raises	4	12 to 15 reps
Incline Dumbbell Chest Press	4	8 to 10 reps
Incline Dumbbell Chest Flyes	4	8 to 10 reps
Bench Press	4	8 to 10 reps

Legs

Vladislava Galagan works the lower body twice every week. She went full steam on both days in her previous training routine. However, the 26-year-old has changed things upon her coach’s advice.

The first day is an intense workout while the second is relatively light. Both workouts differ in weight, number of sets, and the number of exercises.

“Even though I have a greater number of exercises on a heavy leg day, the amount of time I spend in each training session is the same – one or one and a half days. The heavy day is usually Friday.”

The light leg day workout in Galagan’s training routine consists of the following:

Exercise	Sets	Reps
Leg Extensions	2 warm-up, 4	12 to 15 reps
Leg Curls	2 warm-up, 4	12 to 15 reps
Smith Machine Standing Calf Raises	2 warm-up, 5	10 reps
Seated Calf Raises	2 warm-up, 5	10 reps
Hanging Leg and Hip Raises	5	20 reps
Incline Body Raises	5	20 reps
Crunches	5	20 reps

Pull Day

Back is the strongest part of Vladislava Galagan’s physique. She works the back with several horizontal and vertical pulling movements to build a wide and thick back. The machine preacher curl is the only exercise she performs for this muscle. However, she refrains from doing that if she feels that the biceps are sufficiently stimulated with compound pulling exercises alone.

Pull day workout in Galagn’s routine is composed of:

Exercise	Sets	Reps
Pull-Ups	5	to failure
Lat Pulldown	5	12 to 15 reps
Bent Over Barbell Rows	5	12 to 15 reps
Bent Over Dumbbell Rows	5	12 to 15 reps
Dumbbell Pullovers	5	12 to 15 reps
Dumbbell Rear Lateral Raises	5	12 to 15 reps
Machine Preacher Curls (Optional)	5	12 to 15 reps

Vladislava Galagan Diet

Vladislava Galagan is not restrictive about her diet as long as she is eating natural and whole foods. She makes sure that her dietary intake does not lean heavily towards any particular micro or macronutrients. Instead, she is careful to eat balanced meals that are rich in protein, fats, carbohydrates, and other essential nutrients.

While she has taken help from performance-enhancing drugs to get an insanely muscular physique, the importance of having a clean and nutritious diet cannot be stressed enough. On a normal day, Galagan eats approximately 120 grams of protein, 180 grams of carbohydrates, and 80 grams of fats.

“A lot of people think they need tons of protein to grow. They take like 2.5 or 3 grams (per pound of body weight) which is too much and not good for digestion. People often overlook their gut health.”

However, the 26-year-old strictly refrains from using processed and ultra-processed foods laden with artificial sweeteners. She is also not a big fan of deep-fried junk food or sugary drinks that do little beyond satisfying the taste buds.

During the bulking phase, Vladislava Galagan increases the amount of calorie and nutrient-dense foods like egg yolk and bananas in her diet. During the maintenance or cutting phase, she reduces the amount substantially to limit her caloric intake.

Galagan tries to get most of her nutrients through a clean and whole-food diet but she does take help from supplements to meet her goals as it is only sometimes possible to fulfill your requirements through meals alone. Multivitamins and whey protein are two of her go-to supplements.

 

 

 

 

 

 

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A post shared by Vladislava Galagan (@vladigalagan)

Vladislava Galagan’s full day of eating

Vladislava Galagan typically eats four to five meals per day depending upon the phase of training. chicken, lean cuts of beef, fish and egg whites are her primary sources of protein. She includes a variety of vegetables in the diet to get the micronutrients and necessary amounts of fiber. Additionally, Galagan uses tofu and shrimp to enrich the diet.

Meal 1

• Green smoothie
• Whey Protein Isolate
• Broccoli
• Bell Peppers
• Celery
• Spinach
• Cucumbers
• Avocado
• Ginger
• Berries
• Lemon

Meal 2

• Sweet Potato
• Salt
• Cheese
• Toast
• Tuna
• Eggs

Meal 3

• Grilled Chicken Salad
• Spinach
• Olives
• Cucumber
• Olive Oil
• Kidney Beans
• Carrots

Meal 4

• Tofu Scramble
• Ezekiel Bread
• Avocado,
• Spices
• Onion

Meal 5

• Tacos & Shrimp
• Avocado
• Onion
• Cucumber
• Lettuce
• Tomato

Desserts and cheat meals

Vladislava Galagan stays the course when it comes to diet. However, she does not mind treating herself to her favorite foods occasionally. The Russian bodybuilder usually eats high-calorie foods like croissants and pastries before intense training sessions, ensuring that the training session helps burn those extra calories. However, those instances are far and few as the 26-year-old prioritizes discipline over temptations.

To Conclude…

Vladislava Galagan is hard work and commitment personified. She is an example of someone who built a muscular physique without compromising on feminine qualities. Whether someone wishes to build a powerful physique like Galagan or not, it is hard to deny that she is a source of motivation for a lot of people around the world.

Featured Image via @vladigalagan on Instagram

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