Juliana Malacarne
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Who is Juliana Malacarne?

Juliana Malacarne, a Brazilian native, first experimented with lifting weights when she was 20 years old to build a lean and muscular body.

Short Career of Juliana Malacarne

Juliana Malacarne quickly concluded that fitness was her passion. After spending endless hours working out and dieting, Juliana began to compete.

She swiftly rose to the top by taking first place in events like Ms. Olympia and Arnold Classic.

Due to her success, Malacarne attracted a large following that she inspires to alter their bodies and lifestyles. The following is her story:

“Sometimes you just need to take a moment to contemplate your inner peace! “

Body Measurements of Juliana Malacarne

Full Name: Juliana Malacarne
ERA: 2000, 2010
WEIGHT: 115-125 lbs (52.2 – 56.7kg)
HEIGHT: 5’2″ (157.5cm)

“Never fear , standing out, being bold, being you and being phenomenal!”

Juliana Malacarne



  • 2015 IFBB Olympia Weekend, 1st
  • 2015 IFBB Arnold Sports Festival, 1st
  • 2014 IFBB Olympia Weekend, 1st
  • 2014 IFBB New York Pro, 1st
  • 2014 IFBB Europa Dallas, 1st
  • 2013 IFBB Olympia Weekend, 7th
  • 2013 IFBB New York Pro, 1st
  • 2012 IFBB New York Pro, 1st
  • 2010 IFBB New York Pro Figure, 16th
  • 2009 IFBB New York Pro Figure, 10th
  • 2009 IFBB Arnold Classic, 13th
  • 2008 IFBB Atlantic City Pro, 13th
  • 2008 IFBB Atlantic City Pro, 4th
  • 2008 IFBB New York Pro Figure, 13th
  • 2008 IFBB Arnold Classic Bodybuilding, Fitness And Figure Contest, 12th
  • 2007 IFBB Colorado Pro/Am Classic Bodybuilding And Figure, NP
  • 2007 IFBB California Pro Figure Championships, 13th
  • 2007 IFBB Pittsburgh Pro Figure Championships, NP
  • 2006 IFBB Europa Super Show, NP

“Know your worth , the day you settle for less, it’s the day you are getting less.”


Early Years

Juliana Malacarne, who was born and raised in Americana, Sao Paulo, has been interested in bodybuilding since she was a young student.

She loved watching action movies with actors like Arnold Schwarzenegger and was always impressed by their ripped bodies.

Juliana didn’t understand that women could also be ripped, powerful, and healthy like males until she saw a Monica Brant movie.

She first didn’t think it was something she would do for a living because she was still very young and didn’t know much about bodybuilding.

Fitness Discovery

When Juliana was 20 years old, she started to feel unsatisfied with the way her body looked and made the decision to change that by joining a gym.

She claimed that she initially wanted to work on improving her physical appearance and impress people, but quickly discovered that she was working out nearly every day of the week.

One of her friends noted Juliana’s daily increase in training intensity and dedication and encouraged her to consider participating.

A New Profession

Malacarne began a training regimen to be in condition so she could start competing after many months of weightlifting experience.

Later, she took part in several local and regional events, but due to her duties in college, she was forced to take a two-year break from bodybuilding.

Juliana returned with even more grit after earning her physical education degree after two years.

Card Pro

Juliana concentrated on turning into a professional competitor after graduating.

She began by taking home the trophy at the 2005 IFBB Amateur BodyFitness Championships held in her hometown of Sao Paulo after winning three bikini competitions in three weeks.

With that victory, Juliana achieved her goal of becoming a professional bodybuilder and received her Pro card.

Future Contests

Everything became simpler for the prospective physique competitor after obtaining a pro card.

At the IFBB Europa Super Show in 2006, she made her professional debut. But from 2006 through 2011, she consistently underperformed in the competitions, and it wasn’t until 2012 that she began to live up to her full potential.

She continued her tough training program after winning the IFBB New York Pro that year to achieve her ultimate goal of becoming Ms. Olympia.

She stepped on stage again after nearly a year of hard work and dedication, winning the same competition as the year before and finishing seventh in the women’s physique division of Ms. Olympia to win it the following year.

Olympic champion for Miss

Juliana was able to achieve amazing achievements in 2014, winning every competition in which she took part.

She won the 2014 IFBB New York Pro after taking first place in the IFBB Europa Dallas. But as she began to get ready for the approaching Ms. Olympia, the best was yet to come.

In the Women’s Physique division, she took first place in 2014, defeating the reigning champion Dana Linn Bailey. She carried this incredible package to Ms. Olympia.

Malacarne admitted that while she was surprised by her performance, she was still “hungry” for more.

By capturing yet another Ms. Olympia championship and taking first place at the IFBB Arnold Sports Festival, she continued to rule the sport and cemented her status as one of the all-time greats of bodybuilding.

“Everyday is a good day when you are at peace with yourself!”


Leg Exercise Philosophies

Juliana asserts that no exercise can compare to squats for strengthening the legs. “The squat is the ideal exercise for developing your legs and butt,” she declared. If I didn’t squat, I wouldn’t feel like I had a full-leg workout. Juliana Malcarne

To effectively grow muscle, she suggests performing 8–12 repetitions with a weight that is neither too heavy nor too light.

Exercise Routine

  • Monday – Back
  • Tuesday- Shoulders
  • Wednesday – Quads
  • Thursday – Chest
  • Friday – Arms
  • Saturday – Hamstrings
  • Sunday – Rest

“Live life, be happy, feel free, play with it!”


Juliana’s approach to nutrition is rather straightforward: she chooses to continue an aerobic exercise regimen while eating a high-calorie diet during the off-season to maintain a low body fat percentage.

Juliana Malacarne occasionally treats herself to a cheat meal but otherwise sticks to a clean diet, especially while getting ready for competitions.

Her everyday eating routine resembles this;

  • Meal 1

2 slices of whole wheat bread

50g of cottage cheese

5 strawberries

20g protein mix

  • Meal 2

100g of sweet potatoes

30g protein mix

  • Meal 3

100g brown rice

160g of chicken breast


0.5 cup of papaya

  • Meal 4 (before training)

20g of maltodextrin

15g of whey protein

1g of BCAAs

5g of glutamine

  • Meal 5 (after training)

30g of whey protein

15g of dextrose

20g of maltodextrin

2g of BCAAs

10g of glutamine

  • Meal 6

100g of sweet potatoes

160g of chicken breast


1 banana

  • Meal 7

50g of sweet potatoes

40g protein mix

  • Meal 8

50 brown rice

160g of chicken breast



  • Vitamin C
  • Vitamin E
  • Omega 3 fatty acids
  • Whey protein
  • BCAAs
  • Glutamine
  • Protein mix
  • Maltodextrin
  • Dextrose

“Always remember to be happy cause you never know who is falling in love with your smile!”

Influences and Idols

Juliana’s primary role models ever since she was a young girl were Monica Brant and Arnold Schwarzenegger.

She said how at first, it was Arnold whose muscularity astounded her. Later, however, she saw Monica and learned that women might have similar looks, which inspired her to start competing.

“Challenge adversity, overcome your limits = make yourself epic !!”

From Juliana Malacarne, What Can We Learn?

Juliana Malacarne is proof that everything is possible if you put your mind to it and never give up, just like many other famous bodybuilders.

One method to reach your greatness is to keep doing what you love and eventually convert that passion into your way of life.