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Oksana Grishina Workout Routine

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Oksana Grishina's Workout Routine

What does Oksana Grishina’s workout routine look like?

Oksana Grishina is a natural-born athlete. Grishina became a professional gymnast when she was 10 years old.

Her passion for fitness grew while she studied, where she also was encouraged to begin weight lifting. Since then, she has earned three Ms. Olympia trophies and become one of the most recognizable figures in the fitness industry. 

Her family moved a lot during her childhood, and there were no gyms where she grew up. In 2002, the first gym opened, and one of her first jobs was working as a fitness and aerobic instructor.

She ended up spending many years working as a trainer and manager in sports clubs. In 2005 and 2006, she was awarded the title ‘Best Non-Olympic Sportswoman of the Year.’

She earned her IFBB pro card to compete in the 2007 Olympia. 

Within this article, we’ll discuss Oksana Grishina’s workout routine, diet, and supplements: 


Current Stats

  • Height: 160 cm – 5’3″ 
  • Weight: 52.2 kg – 114 pounds 
  • Age: 42 years old 
  • Birthday: 25th of March, 1978 
  • Accolades: St. Louis Pro, Fitness, Winner, 2012 


Workout Principles

Oksana Grishina became interested in fitness during the same time she was done with gymnastics. She was 24 years old when she started weight training. It’s in her blood to compete, and since she was little, she moved from one sport to another. 

She became very skilled in gymnastics when she was younger. When she turned 10 years old, she fell in love with the sport. Her father was told to return to Russia in the military, but there were no gymnastics classes in the city. 


Oksana Grishina Workout Routine 

Oksana Grishina spends 2014 preparing for Ms. Olympia. She was determined to earn a gold medal.

She stepped on the stage at the 2014 Ms. Olympia. The judges were impressed, and she placed first, winning her first Ms. Olympia title. She works out 6 days a week. Grishina does cardio twice a day, before breakfast and in the evening.

Grishina believes that we need to listen to our own bodies and do workouts and cardio at times that work best for us. 

Here is Oksana Grishina’s workout routine: 


Monday: Chest, Biceps, and Abs

On Monday, she performs a chest, biceps, and abs routine by doing 6 exercises.

Here is Oksana Grishina’s chest, biceps, and abs routine: 

1. Incline Bench Press (4 sets, 12-15 reps)

2. Incline Dumbbell Bench Press (4 sets, 12-15 reps)

3. Flat Fly with Dumbbells (3 sets, 12-15 reps)

4. Ez-Barbell Curls (3 sets, 12-15 reps)

5. Seated Dumbbell Curls (3 sets, 12-15 reps)

6. Abs: Crunches with weight (3 sets, 15 reps)


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Tuesday and Thursday: Performance Training

On Tuesday and Thursday, she hits a performance training routine.

Here is Oksana Grishina’s Tuesday and Thursday routine: 

1. Flexibility (1 hour) 


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Wednesday: Shoulders, Triceps and Abs

On Wednesday, Oksana Grishina performs shoulders, triceps, and abs routine by doing 8 exercises.

Here is Oksana Grishina’s shoulders, triceps, and abs routine: 

1. Dumbbell Shoulders Press (4 sets, 12-15 reps)

2. Dumbbell Lateral Raises (4 sets, 12-15 reps)

3. Single Arm Upright Rows (3 sets, 15 reps)

4. Bent Over Lateral Raises with Dumbbells (3 sets, 12-15 reps)

5. Seated Triceps Extension (3 sets, 12-15 reps)

6. Tricep Push Down (3 sets, 12-15 reps)

7. Dips (3 sets, 12-15 reps)

8. Leg Raises on the Dips (3 sets, 15 reps)


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Friday: Back and Abs

On Friday, Grishina does a back and abs routine by doing a total of 5 exercises.

Here is Oksana Grishina’s back and abs routine: 

1. Pull Downs (4 sets, 12-15 reps)

2. Single Arm Row (3 sets each arm, 12-15 reps)

3. Seated Row Machine (4 sets, 12-15 reps)

4. T-Bar Row (4 sets, 12-15 reps)

5. Machine Crunches (3 sets, 12-15 reps)


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Saturday: Rest 

On Saturday, she rests. 


Sunday: Legs and Abs

On Sunday, Grishina performs a legs and abs routine by doing 7 different exercises with an average of 3 sets. 

Here is Oksana Grishina’s legs and abs routine: 

1. Squats (4 sets, 12-15 reps)

2. Deadlifts (4 sets, 12-15 reps)

3. Leg Press (3 sets, 12-15 reps)

4. Lunges with Dumbbells (3 sets of each leg, 12-15 reps)

5. Lying Leg Curls with Dumbbell (3 sets, 12-15 reps)

6. Leg Extensions (3 sets, 12-15 reps)

7. Crunches with Dumbbells (3 sets, 12-15 reps)


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Oksana Grishina Diet

Oksana Grishina normally eats 5-6 meals per day, and she keeps her metabolism fired up.

She says that it’s important to keep your meals to small portions of healthy food. Train your stomach as well as your body and mind. If you keep eating smaller meals, your body will work more efficiently. 

Here is Oksana Grishina’s diet: 


1. Breakfast

  • Egg whites 
  • Oatmeal 
  • Peanut Butter 


2. Snack 


3. Lunch 

  • Chicken 
  • Salad 


4. Dinner 

  • Salmon 
  • Olive Oil 
  • Salad


5. Snack 


6. Snack 

  • Rice Cake 
  • Farmers Cheese 



Oksana Grishina uses the following supplements to help fuel her gains: 



Oksana Grishina has shown a strong determination throughout her life.

Grishina has always pursued her ambition of becoming a professional gymnast. She has been disciplined her whole life, and she has worked to realize her dream. We all have our strengths and weaknesses, but professional fitness athletes are judged on their entire bodies.

Don’t forget to share this article if you’re a fan of Oksana Grishina. 

What do you think about Oksana Grishina’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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