Vladislava Galagan: Fitness Influencer

Female bodybuilder, model, and influencer Vladislava Galagan has become one of the most popular fitness figures within the social media world. “The Kendall Jenner of bodybuilding” has used her beauty and great figure to create quite a following.

Name:	Vladislava Galagan
Date of Birth:	1997
Height:	5’9 (175.3 cm)
Weight:	176 lbs (80 kg)
Nationality:	Russia
Nicknames:	She-Hulk, Wonder Woman
Profession:	Fitness Model, Bodybuilder, & Influencer
Instagram Followers:	2 Million
TikTok Followers:	588.2k
Youtube:	131k

Here’s what you need to know about female bodybuilder and model Vladislava Galagan. Read below to see examples of her workouts, diet, and how she became a famous online personality.

Who is Vladislava Galagan? 

Vladislava Galagan is a popular female bodybuilder, fitness model, and influencer. In recent years, Vladislava has gained popularity on social media for her beauty and impressive physique.

She has gained millions of followers through her social media accounts and makes a nice living off them. Galagan stands at 5’9 and currently weighs around 176 lbs.

Vladislava began her journey as a bodybuilder around a decade ago. At the time, Galagan was quite smaller than her current size and weighed less than 140 lbs. 

Gradually, the young Russian bodybuilder would put on size and begin sculpting her physique. While sculpting her physique, she also started creating her online presence in 2016.

Vladislava’s beauty and figure quickly gained her a following. Starting with her Instagram and then to other platforms like OnlyFans.

Vladislava’s Popularity on Social Media 

Vladislava Galagan has amassed a large following on social media from her beauty and physique. She earns money from every platform from Instagram, TikTok, Youtube, and OnlyFans.

Vladislava’s Training

Vladislava Galagan follows a strict bodybuilding program that consists of push, pull, and leg days. She trains six days per week and performs a mix of isolation and compound movements.

Galagan uses both free weights, machines, and bodyweight exercises within her routine. It took Vladislava years of trial and error to construct her current routine

In various interviews, Galagan complained that it was hard to find the right training routines for her. The old routines that she used to do didn’t allow her to properly recover and would either leave her tired or injured.

Vladislava’s current routine has led her to train optimally and helped her attain her best physique.

Warm Up 

Galagan’s warm up is an integral part of her routine that she does before all of her workouts. She performs many dynamic movements and focuses on warming the specific body parts she’s working that day.

Some of the warm up movements that Vladislava Galagan performs includes:

• Arm Circles
• Arm Swings
• Heel-to-Toe Walks
• Hip Circles
• High Stepping
• Lunges with a Twist
• High Stepping

Galagan will also perform warm up sets before she does her sets to prepare her body for the training.

Push Days 

On Vladislava’s push days, she mainly focuses on her chest and shoulders. Galagan rarely does isolation exercises for her arms as she does mostly compound movements that also target these muscles.

Her push days usually consist of any of these eight exercises:

• Bench Press: 4 Sets, 8 to 10 Reps
• Cable Lateral Raises: 4 Sets, 12 to 15 Reps
• Dumbbell Lateral Raises: 4 Sets, 12 to 15 Reps
• EZ Bar Upright Rows: 4 Sets, 12 to 15 Reps
• Incline Dumbbell Chest Flys: 4 Sets, 8 to 10 Reps
• Incline Dumbbell Chest Press: 4 Sets, 8 to 10 Reps
• Seated Dumbbell Shoulder Press: 4 Sets, 12 to 15 Reps
• Smith Machine Seated Shoulder Press: 4 Sets, 12 to 15 Reps

Leg Days 

Vladislava does her leg day routine twice a week. To give her time to recover, Galagan generally does her routine at the beginning and toward the end of each week.

In order to not overtrain herself, Vladislava likes to go hard for her first leg day and light during her second. Doing this ensures that she doesn’t overtrain and keeps her training schedule.

For her leg days, Vladislava will usually do 5 movements, while throwing in 1 to 2 ab exercises.

• Crunches: 5 Sets, 20 Reps
• Hanging Leg & Hips Raises: 5 Sets, 20 Reps
• Incline Body Raises: 5 Sets, 20 Reps
• Leg Curls: 2 Warm Up Sets, 4 Working Sets, 12 to 15 Reps
• Leg Extensions: 2 Warm Up Sets, 4 Working Sets, 12 to 15 Reps
• Smith Machine Calf Raises: 2 Warm Up Sets, 4 Working Sets: 12 to 15 Reps
• Smith Machine Standing Calf Raises: 2 Warm Up Sets, 4 Working Sets, 12 to 15 Reps

Pull Days 

Vladislava Galagan’s back is one of her strongest and most notable body parts. To build her thick and strong back, the Russian bodybuilder does several horizontal and vertical pulling movements.

• Bent Over Barbell Rows: 5 Sets, 12 to 15 Reps
• Bent Over Dumbbell Rows: 5 Sets, 12 to 15 Reps
• Dumbbell Pullovers: 5 Sets, 12 to 15 Reps
• Dumbbell Rear Lateral Raises: 5 Sets, 12 to 15 Reps
• Lat Pull Downs: 5 Sets, 12 to 15 Reps
• Machine Preacher Curls(Optional): 5 Sets, 12 to 15 Reps
• Pull Ups: 5 Sets, To Failure

Cardio

For Vladislava’s cardio, everyday, she aims for at least 10,000 steps per day. This amount of steps allows her to burn fat, keep her figure, and give her more time for her weight training.

Recovery

Part of Galagan’s routine that she has worked on the most is her recovery. In Vladislava’s past routines, she didn’t put an emphasis on her recovery, which led to fatigue and injuries.

Now, the popular bodybuilder gets at least eight hours or more sleep per night and does not allow fluctuations. Along with keeping constant sleep patterns, Galagan prioritizes massages for her muscle recovery.

Galagan’s Nutrition

Vladislava Galagan’s diet consists of 5 meals of whole and organic foods, while consuming nothing processed. She aims to get around 120 grams of protein, 180 grams of carbs, and 80 grams of fat each day.

Meal 1

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

Many of these foods will be blended into a green shake with whey protein isolate to get the protein.

Meal 2 

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

Meal 3 

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

Meal 4 

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

Meal 5

• Avocado
• Cucumber 
• Lettuce
• Onion
• Shrimp 
• Tomato

Does Vladislava Have Cheat Meals?

To keep her figure and her macros, Galagan does not partake in cheat meals. The bodybuilder and fitness model is very strict about her diet.

Does Vladislava Galagan Use Steroids?

Vladaslava hasn’t spoken often about her steroid use, but has given insight on a few occasions. During a Q/A session on Instagram, one person commented asking her about her cycles and if she uses them regularly.

Surprisingly, Galagan gave a very candid answer to the commenter and didn’t ignore the question.

“I do short cycles. I’m not on all year round like others. Since I do competitions, it’s something U do to play it even. But I never rely on them 100%, that’s why I do the bare minimum and invest time and hard work instead.”

The Wrap Up

Vladislava Galagan is one of the most popular female bodybuilders and fitness models in the world. Her beauty and hard work have led to her earning a nice living off of multiple social media platforms. 

Across all social media platforms, Vladislava has nearly 10 million followers and subscribers. You can expect this number to rise as she becomes even more popular.