IFBB Pro Maya Puliyska

We interviewed Maya, and got the lowdown on her success and fitness regime.

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How did you get started with bodybuilding?

I’ve been addicted to bodybuilding since I was a child. I started with Taekwondo and at 15 I entered the gym for the first time. I’ve been training ever since. When I was 18, I started boxing and did it competitively for 7 years. I gave up boxing due to multiple injuries, but I never gave up training. I always trained with the main purpose of sculpturing my body, but I missed the competitive aspect of boxing. So in 2012 I stepped on the stage for the very first time and competed in Figure.

I stayed in the Figure Category for 3 years. But then I decided to switch to the Bikini Category and that is how it all started!

Where does your motivation come from?

I love the challenge of creating a perfect physique. I constantly feel the need to improve myself; it makes me feel alive and focused. I am always thrilled to compete no matter how I place.

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What workout routine has worked best for you?

When I’m bulking, I train hard and heavy with supersets and drop sets combined with a high caloric intake. When I’m cutting, I lower my caloric intake and increase my cardio.

Full Routine:

Monday: Legs/Glutes

• Squats 5 x 12

• Walking Lunges 4 x 15

• Leg Press 4 x 15

• Lying Leg Curl 3 x 15

• Stiff Legged Deadlifts 3 x 15

• Glute Cable Kickbacks 4 x 15-20

• Hip Abductor 4 x 15-20

• Standing Calf Raise 5 x 20

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Tuesday: Back/Triceps/Rear Delts

• Pull Ups 5 x Failure

• Close Grip Pulldowns 4 x 12

• Single Arm Dumbbell Row 4 x 10

• Seated Cable Row 3 x 12

• Deadlifts 5 x 12-10

• Reverse Pec Dec Machine 5 x 12

• Tricep Rope Pulldowns 3 x 12

• Lying Skull Crushers 3 x 12

• Dumbbell Kickbacks 3 x 15

Wednesday: Chest/Biceps/Shoulders/Abs

• Incline Bench Press 3 x 12

• Dumbbell Flat Press 3 x 12

• Dumbbell Pullover 3 x 15

• Dumbbell Shoulder Press 4 x 12

• Lateral Raise 4 x 12

• Wide Grip Upright Row 3 x 15

• Barbell Curl 3 x 12

• Preacher Bench Barbell Curl 3 x 12

• Rope Hammer Curl 3 x 12

• Abs Circuit 3 x 20EndFragment

Thursday: Rest

• Recovery

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Friday: Legs

• Squats 5 x 12

• Walking Lunges 4 x 15

• Leg Press 4 x 15

• Lying Leg Curl 3 x 15

• Stiff Legged Deadlifts 3 x 15

• Glute Cable Kickbacks 4 x 15-20

• Hip Abductor 4 x 15-20

• Standing Calf Raise 5 x 20

Saturday: Shoulders/Abs

• Smith Machine Overhead Press 4 x 12

• Dumbbell Lateral Raise 4 x 12

• Dumbbell Upright Row 3 x 12

• Dumbbell Front Raise 3 x 12

• Dumbbell Reverse Flys 4 x 12

• Abs Circuit 3 x 20

Sunday: Rest

• Recovery.

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What is your supplementation like?

• Protein

• BCAA’s

• L-Carnitine

• Multivitamin

• Fish Oil

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What is your diet like?

To stay lean, I eat pretty clean, but once in a while I like to indulge in pizza, chocolate or ice cream.

• Meal 1: 1 cup of Egg Whites, 1/2 cup of Oats and 1 piece of Fruit

• Meal 2: 4 ounces Cod, 1 cup Rice and 1 cup Vegetables

• Meal 3: 4 ounces Chicken, 3 ounces Sweet Potato and 4 Asparagus Spears

• Meal 4: 3 ounces Turkey, 3 ounces Sweet Potato and 1 cup of Cucumber

• Meal 5: 4 ounces Chicken Breasts, 1 cup of Cucumber and 1 cup of Spinach

• Meal 6: 1 scoop Whey Protein and 1 tablespoon of Peanut Butter

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Favorite Quote?

“If you really want it, work for it!”

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