Vladislava Galagan: Life and Achievements of Muscle Barbie
Vladislava Galagan, often referred to as the “Kendall Jenner of bodybuilding” and “Muscle Barbie,” is a Russian bodybuilder, social media influencer, and fitness model. Her well-built and super-muscular physique has gained significant popularity in the online fitness community, and her striking photos are frequently shared on Instagram. The following is a biography, exercise program, diet, and lifestyle of Vladislava Galagan.

Vladislava Galagan at a Glance
Age | 28 years |
Date of birth | 1997 |
Nationality | Russian |
Height | 175.3 CM |
Weight | 80kg |

Who is Vladislava Galagan?
Vladislava Galagan was born in 1997 in the Russian city of Temeryuk. Her workouts began early in life, and through relentless and continuous efforts, she managed to create a spectacular and unique figure a beautiful woman who, at the age of 26, became famous in the Western world for her amazing combination of a muscular body and a beautiful face.
Over the years, Vladislava has gained popularity as a fitness coach, influencer, social media celebrity, and supermodel. Galagan is often referred to as the “Kendall Jenner of bodybuilding” because of her resemblance to Kendall Jenner. In 2018, Vladislava began her journey in bodybuilding competitions and diligently developed her muscles to a professional and impressive level.
Most of her workouts were as a bodybuilder, and in November 2023, she announced her readiness to participate in a professional bodybuilding competition. Galagan’s previous efforts were initially unsuccessful due to health problems. She then started a structured program to prepare her body without facing any obstacles in the professional sports scene.
Achieving this goal forced Galagan to use proper nutrition, supplements, and specialized training under the supervision of specialists. Interestingly, in addition to bodybuilding, Vladislava trained in mixed martial arts; kickboxing and jiu-jitsu form the basis of her MMA training.

Barbie’s Face and Hulk’s Body
Vladislava Galagan owes her extraordinary physique and enviable strength to a regular and strict training routine. She trains six days a week and follows a program that combines free weights and machines, taking advantage of the unique benefits that both types of equipment offer in bodybuilding.
Moving the weight from point A to point B is not the only goal of Vladislava’s training; she aims to be as muscular as possible and often trains to the point of failure. Of course, along with all this, she possesses a delicate and beautiful appearance.
A beautiful and powerful girl: Social Media
On the wave of social media power, Vladislava actively kept her audience interested and engaged by sharing her training videos and modeling photos, gathering over 1.4 million Instagram followers and becoming a famous YouTuber.
Her effective online presence on websites and platforms that were motivating and useful for women bodybuilders greatly increased Galagan’s reputation in the fitness community.
In May of the previous year, Vladislava Galagan took a step further in her virtual activities by joining OnlyFans, showcasing as many beautiful images and videos as she could in all her glory. Vladislava says, “After posting my muscle images on social media, I realized that there are many men who like tall, strong-built women with beautiful faces.”
Healthy Lifestyle: The Key to Vladislava’s Success
To maximize the benefits of bodybuilding activities and prolong performance, Galagan places great importance on maintaining a regular circadian rhythm. Quality sleep and adequate rest, including massage, are always a priority for the 27-year-old to ensure proper recovery for her body. Interestingly, Vladislava is a strong advocate for mental health and believes that having a healthy mind is an aspect often overlooked in bodybuilding and fitness exercises.
Galagan takes her morning routines very seriously, as she believes that they set the tone for the rest of the day, and the success of the entire day depends on them.
Typically, Galagan starts her day with a substantial breakfast and strong coffee. She aims to walk at least 10,000 steps each day, with morning walks being a key part of this routine. Galagan’s strength training is often scheduled for later in the day.
Galagan emphasizes the importance of Pre-Workout Warm-ups
Exercise involves pressure, creating limitations for the body, and engaging muscles that compel the body to become bulkier and stronger. Even if you possess all the necessary qualities to perform daily and sports activities, remaining injury-free is equally important for consistent training and muscle growth. Preparing the body for training is essential.
The pre-workout warm-up is an integral part of Vladislava Galagan’s workout routine. She does not begin intense training unless she warms her body with a set of appropriate exercises beforehand.
As a muscular and beautiful woman, she claims that muscle spasms are very common in her workout routine, especially when she does not spend enough time warming up.

Usually, Galagan performs the following movements to warm up before training:
1. Circular hip joint
2. Arm cricles
3. Arm swing
4. CrossFit
5. Heel to toe walk
6. Rotational lunge
7. Supine hamstring stretch
These movements are not sufficient for warming up, and the mind-muscle connection is very important before starting professional training.
Vladislava says, “You have to listen to your body, because if you want to exercise and achieve results, you will experience cramps without proper attention, and you may be in pain; therefore, listen to your body carefully!”
What exercises does Vladislava Galagan do?
Galagan performs intense, flexible, leg-related daily exercises that help her build functional strength and other qualities necessary for everyday activities and sports.

Pressure Day
Galagan focuses more on chest and shoulder exercises during Pressure Day. She does not include a full day of training specifically for the arms in her routine and performs biceps and triceps exercises with the back and chest simultaneously, respectively. Pressure Day includes only anterior and middle deltoid exercises, as the 27-year-old works on the posterior deltoid during stretching training days.
Galagan’s workouts on pressure day
Repeat | Number of sets | Exercises |
12-15 | 4 | Dumbbell shoulder press |
12-15 | 4 | Smith machine seated over head barbell press |
12-15 | 4 | Ez bar front raise |
12-15 | 4 | Dumbbell lateral raise |
12-15 | 4 | Cable lateral raise |
8-10 | 4 | Dumbbel incline chest press |
8-10 | 4 | Incline dumbbel fly |
8-10 | 4 | Bench press |

Feet Day
Vladislava Galagan works on the lower torso twice a week. She says she had a full leg workout every two days in her previous routine, but now shes changed everything on the advice of her coach. “Even though I have more exercises on a heavy leg day, the amount of time I spend in each training session is the same: one to one and a half hours, which is usually on Fridays.”
The daily foot exercises in the Galagan training routine include the following:
Repeat | Number of sets | Exercise |
12-15 | 2 – 4 warm up | Foot extensions |
12-15 | 2 – 4 warm up | Lying leg curl |
10 | 2 – 5 warm up | Smith machine leg workout |
10 | 2 – 5 warm up | Seated leg press exercise |
20 | 5 | Hanging leg raise |
20 | 5 | Lifting the body on the slope |
20 | 5 | Crunch |

Stretch Day
Back exercises are the most important part for Vladislava Galagan. She performs back exercises along with a few horizontal and vertical stretches to enhance her
appearance and width. The front arm of Larry’s machine is the only exercise she does to strengthen this muscle. Stretching day exercises include:
Repeat | Number of sets | Exercise |
To complete exhaustion | 5 | Simple barfix |
12-15 | 5 | Cable armpit exercise |
12-15 | 5 | Barbell bent over row |
12-15 | 5 | Dumbbel bent over row |
12-15 | 5 | Dumbbel pull over |
12-15 | 5 | Dumbbel incline rear fly |
12-15 | 5 | Machine preacher curls |
Diet and Nutrition of Vladislava Galagan
Vladislava uses natural and nutritious foods but does not limit her diet. She does not lean towards any specific micronutrients or nutrients.
Instead, she is careful to include balanced meals rich in protein, fats, carbohydrates, and other nutrients in her routine. Of course, performance-enhancing supplements are also used, and her muscular body shows how important a healthy, nutritious diet is. On a normal day, Galagan consumes approximately 120 grams of protein, 180 grams of carbohydrates, and 80 grams of fat.
Many people think they need a few tons of protein to grow to their desired level. They may consume 2.5 or 3 grams per pound of body weight, which is excessive and challenges the digestive process. Most people ignore their gut health. Vladislava says she strongly avoids foods with preservatives and artificial sweeteners.

Feeding during bulking
Vladislava Galagan increases the amount of calories and nutrient-rich foods, such as egg yolks and bananas, in her diet during the bulking phase. Next, she significantly reduces the intake of these substances to limit her calorie consumption. Galagan aims to obtain most of the nutrients through healthy, complete diets, but she uses supplements to help her achieve her goals because, at this level of professional bodybuilding, her needs cannot be met solely through meals. Multivitamins and whey protein are two of the supplements she uses.
Plan a full Day of eating for Vladislava
Vladislava Galagan often eats 4 to 5 meals a day, depending on the training phase. Chicken, lean pieces of beef, fish, and egg whites are the main sources of protein for the muscular girl. She includes a variety of vegetables in her diet to obtain the micronutrients and necessary amounts of fiber. In addition, Galagan uses tofu and shrimp to enrich her diet. Here are a few lists of foods used by Galagan:
Meals 1
Green smoothie
Isolated whey protein
Broccoli
Bell peppers
Celery
Spinach
Cucumbers
Avocado
Ginger
Family of berries
Lemon
Meals 2
Sweet potatoes.
Salt
Cheese
Toast
Tuna
Eggs
Meals 3
Grilled chicken salad
Spinach
Olives
Cucumbers
Olive oil
Red beans
Carrots

Meals 4
Tofu scramble
Avocado
Spices
Onions
Meals 5
Tacos and Shrimp
Avocado
Onions
Cucumbers
Lettuce
Tomatoes

Last Word
Vladislava Galagan is an example of the hard work and commitment that have led to great results.
She is a young woman who has built a muscular figure without compromising her feminine qualities and has become very famous in the virtual world today.
Whether you admire Galagan’s powerful body or not, it is impossible to deny that she is a significant source of motivation for people around the globe.
Source :