Rida Kashipova profile picture, doing a photoshoot in the gym, showing her amazing muscular and ripped arms and abs

Rida Kashipova

Fitness Model

From Moscow, the capital of Russia, Rida Kashipova is a fitness model and rising social media star. She regularly interacts with her followers; replying to their comments, uploading photos and videos of her workouts, along with posting motivational quotes.

However, Rida didn’t always lead this kind of lifestyle. She grew up practicing gymnastics and going to dance classes; assured this would give the toned look she wanted. But this didn’t happen – she stayed lean and “skinny” throughout her teenage years.

It wasn’t until 2013, when she joined a gym, that Rida finally started noticing progress on her physique. Her newly incorporated weight training program changed her appearance so much, that she became “enthralled” with the results.

From that moment on, Rida began sharing her transformation with the online world; attracting new opportunities in the modeling and fitness industry – creating an enjoyable lifestyle, and career for herself.


Rida Kashipova sitting on a beach in a bikini as she looks seriously at the camera

Athlete Statistics

Full Name: Rida Kashipova
WeightHeightYear of BirthNationality
135 - 145lbs (61.2 - 65.8kg)5'10" (177.5cm)1996Russian
Fitness Model2010
Weight135 - 145lbs (61.2 - 65.8kg)
Height5'10" (177.5cm)
Year of Birth1996
ProfessionFitness Model


Rida Kashipova standing in a bikini showing off her toned legs and glutes


  • Social Media Personality
  • Professional Model


rida kashipova touching a mirror in the gym


Rida modified her training in a way that it serves her as both a strength workout, and cardio at the same time. She does this by having short rest periods between the sets; keeping her heart up throughout the entire training session.

Besides being more time-efficient, Rida has found this type of training induces better fat loss, and muscle hypertrophy than a regular strength training-cardio split.

Her workouts last for around an hour and a half. During this time, Rida will perform a variety of exercises which target muscles such as glutes, legs, arms, and abs – these are her favorite muscle groups to train.

Rida’s Training Routine

Rida trains five times per week, with Saturdays and Sundays being her recovery days. She trains mostly with light weights, focusing on the muscle contraction, and form.

This is how her workout plan for muscle toning looks like;

Monday: Legs (Glute dominant) and Abs

  • Aerobic exercises for 15-30 minutes
  • Squats, 5 sets of 12-20 reps (pyramid sets)
  • Lunges, 3 sets of 12-14 reps
  • Leg Press, 3 sets of 18-20 reps
  • Smith Machine Calf Raises, 8 sets of 12-20 reps
  • Crunches, 3 sets of 20 reps
  • Swiss Ball Twisting Crunches, 3 sets of 20 reps

Tuesday: Arms 

  • Ez Bar Biceps Curls, 3 sets of 12-20 reps
  • Dumbbell Hammer Curls, 3 sets of 12-20 reps
  • Cable Biceps Curls, 3 sets of 12-20 reps
  • Cable Triceps Pushdowns, 3 sets of 12-20 reps
  • Close-grip bench press, 3 sets of 12-20 reps
  • Dips, until failure

Wednesday: Shoulders

  • Aerobic exercises for 15-30 minutes
  • Seated Dumbbell Shoulder Press, 3 sets of 12-20 reps
  • Lateral Raises, 3 sets of 12-20 reps
  • Dumbbell Front Raises, 3 sets of 12-20 reps
  • Rear Delt Flys, 3 sets of 12-20 reps

Thursday: Back

  • Deadlifts, 3 sets of 8-12 reps
  • Pull-ups, 3 sets of 6-10 reps
  • Lat-Pull downs, 3 sets of 12-20 reps
  • Seated Cable Rows, 3 sets of 12-20 reps
  • Cable Face-Pulls, 3 sets of 12-20 reps

Friday: Legs (Quads and Hamstrings dominant) and Abs

  • Squats (legs shoulder-width apart), 5 sets of 12-20 reps
  • Leg Extensions, 3 sets of 12-20 reps
  • Lying Leg Curls, 3 sets of 12-20 reps
  • Seated Calf Raises supersetted with Standing Calf Raises, 3 sets of 12-20 reps
  • Smith Machine Calf Raises, 3 sets of 12-20 reps
  • Crunches, 3 sets of 12-20 reps
  • Swiss Ball Twisting Crunches, 3 sets of 12-20 reps
  • Hanging Leg Raises, 3 sets of 12-20 reps


Rida Kashipova taking a selfie in the gym showing off her ripped abs


Rida Kashipova performing a rope movement with both of her hands in the gym


As Rida says, it’s clear that cardio by itself isn’t enough to maintain a physique such as hers. To achieve her impressive looks, she carefully measures her macros; making sure that she never surpasses her daily allowance in calories.

For proteins, she eats only lean meats, greek yogurt, low-fat cheese, and egg whites. As she isn’t a big fan of fish, she takes a fish oil supplement to get omega-3 fatty acids in her system.

Her carbohydrate sources are brown rice, whole-wheat bread, and fruits. As for fats, she gets them from foods such as avocado, egg yolks, nuts, and olive oil.

Unsurprisingly, there’s not much room left for cheat meals. In a rare case where she has one, Rida will compensate by doing an hour or two of cardio in addition to her regular weight training.


Rida Kashipova lying naked on the rock covering her ripped body with her hands

Leave a comment

Your email address will not be published. Required fields are marked *

You might like...

Jon Jones Physique


See Profile

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Tom Hardy Physique


See Profile

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Gerard Butler Physique


See Profile

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article