Nataliya Kuznetsova, born in Chita, Russia, on January 7, 1991, is a Russian professional female bodybuilder who holds world arm lifting, bench press, and deadlift records. Many consider her the heaviest female bodybuilder, and we wouldn’t be surprised if this is the case. She stands 5’7″ and weighs more than 209 pounds, entirely pure muscle.
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However, the 31-year-old was not always the mass monster she is today. She was skinny and shy, so when her father motivated her to exercise to boost her self-esteem, she began going to the gym to gain a few extra pounds and get stronger at 14.
As an awkward teenager weighing around 40kg, she never imagined a career in sports. Like everyone else, she went to the gym without a specific goal, but after three months of hard work, her trainer encouraged her to compete in bodybuilding contests. At 16, she was crowned champion of the Zabaykalsky Krai region.
In 2014, she rose to international prominence after breaking the world record in arm lifting, bench press, and deadlift. She even appeared in a Manon Lesko production at the Bolshoi Theatre, alongside Russian-Austrian opera star Anna Netrebko.
Throughout her career, Kuznetsova has won multiple titles and broken countless records. She was the 2014 Cup of Eurasia Champion in Vologda, Russia, the 2015 Cup Eastern Europe (GPA) Champion, and the 2018 IFBB WOS Romania Muscle Fest Amateur Champion.
Nataliya Kuznetsova is an inspiration to anyone interested in fitness. She demonstrates that with enough hard work, anything is possible. Her Instagram is full of constant motivation and insane physique updates, and it’s worth a look.
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Nataliya Kuznetsova Workout Routine
The following are Nataliya Kuznetsova’s typical workouts and split structures. She employs a high frequency, high volume approach, with each major muscle group trained twice per week.
Chest & Back Workout
- Bench Press: 3 sets of 8-12 reps
- Incline Bench Press: 3 sets of 8-12 reps
- Cable Crossover: 3 sets of 8-12 reps
- Single-Arm Dumbbell Row: 3 sets of 8-12 reps
- Dumbbell Pullovers: 3 sets of 8-12 reps
- Pull Up: 3 sets of 8-12 reps
- Bent-Over Row: 3 sets of 8-12 reps
- Deadlift: 3 sets of 8-12 reps
- Crunches: 4 sets of 20 reps
Shoulders & Arms Workout
- Close Grip Bench Press: 3 sets of 8-12 reps
- Dumbbell Lateral Raise: 3 sets of 8-12 reps
- Upright Row: 3 sets of 8-12 reps
- Military Press: 3 sets of 8-12 reps
- Standing Barbell Curl: 3 sets of 8-12 reps
- Seated Dumbbell Curl: 3 sets of 8-12 reps
- Barbell Clean and Press: 3 sets of 8-12 reps
- Wrist Curls: 3 sets of 8-12 reps
- Dumbbell Tricep Extension: 3 sets of 8-12 reps
- Crunch: 4 sets of 20 reps
Legs & Lower Back Workout
- Good Mornings: 3 sets of 8-12 reps
- Leg Curl: 3 sets of 8-12 reps
- Lunge: 3 sets of 8-12 reps
- Squat: 3 sets of 8-12 reps
- Bulgarian Split Squat: 3 sets of 8-12 reps
- Standing Calf Raise: 3 sets of 8-12 reps
- Stiff Leg Deadlift: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-12 reps
- Crunches: 4 sets of 20 reps
Nataliya Kuznetsova Diet Plan
Nataliya Kuznetsova’s diet includes seven meals per day, with protein consumed every few hours. She eats a lot of beef, chicken breast, fish, and complex carbohydrates such as whole wheat, oatmeal, corn, sweet potatoes, quinoa, and brown rice. Her diet is low in fat, and it comes from things like fat-free (skim) yogurt, cottage cheese, or milk.
A sample of her daily diet:
- Breakfast: coffee, six boiled eggs, and fruit and oatmeal bowl.
- Pre-workout drink: whey isolate, electrolyte tablet, and 17 oz of water.
- Post-workout protein shake: fruit smoothie with two scoops of protein powder and water.
- Lunch: 6 oz beef, charred broccoli, sweet potato wedges, Greek salad, two pieces of bread, and water.
- Snack: protein drink, a bowl of fruit, and nuts.
- Dinner: 6 oz salmon, brown rice, roasted mushrooms, chopped green salad, and water.
- Dessert: yogurt with berries and nut butter.
