Dana Linn Bailey Workout Routine and Diet Plan

Dana Linn Bailey struggled a lot with her own body image for quite some time and it is probably the best thing that happened to her because it gave her the kind of confidence to be who she is now. It kicked off her journey with a partnership with her husband. She started her own gym called The Warehouse Gym, and a line of apparel called Flag Nor Fail. She even went further to continue her own physique and her mental strength which led her to be the first IFBB Physique pro and the first-ever female to win Ms. Physique Olympia. She takes a lot of joy in training and inspiring people and helps them find their own hidden voices to make them feel their best.

Born in the United States on May 30th, 1980 Dana Linn Bailey’s parents wanted her to be a part of the regular physical and sporting activity when she was just a child. This kind of activity and its involvement began when she was just 5 years old and was to join a swimming team. She also did participate in soccer, basketball, and field hockey just to name a few of the main sports. All these sports helped her form the foundation on which she has formed her physique and current job.

Dana Bailey

This innate love for physical fitness continued to be with her for some more years and sometimes in a pretty relentless fashion too. There were times when she has to balance between practice and training sessions from one kind of sport to another while also accomplishing her other academical tasks. She became pretty professional when it came to soccer by the time she joined the University of West Chester and was even recruited to play in the team as a starting defender.

Dana Linn Bailey has definitely risen to fame for some years and has made herself a path in the fitness industry too while capturing some of the greatest fitness titles. Whether you want to learn how to be as professional as Dana Linn Bailey or just take some inspiration for your general life, there is something that we can all learn from Dana Linn Bailey.

Here’s all about Dana Linn Bailey’s diet and workout routine which will definitely inspire you to be your best self. Just like Dana Linn Bailey says, “Take control of your body and your mind because it feels good to feel good about yourself.”

Dana Linn Bailey Statistics

  • Age: 29
  • Height: 5’5″ (165 cm)
  • Weight: 132-134 lbs, 125-127 lbs contest
  • Year of birth: 1980
  • Occupation: The owner (with husband, Rob) of Flagnorfail.com, ProfessionIFBB professional athlete, Sponsored Athlete, Gym owner, Clothing line entrepreneur.
  • Contest History:
    IFBB Desert Muscle Classic 2012: 4th
    IFBB NY Pro 2012

Dana Linn Bailey Achievement and Accomplishments

Dana Linn Bailey

  • 2011 Jr. USA’s – 1st place and overall (First women’s physique pro in IFBB history)
  • 2012 Desert Muscle classic – 4th place
  • 2012 NY pro – 16th
  • 2013 Tampa pro – 2nd place
  • 2013 Dallas Europa – 1st place
  • 2013 Olympia – 1st place
  • 2014 Olympia – 2nd place

Dana Linn Bailey Workout Routine

When you talk of female weight lifting, Dana Linn Bailey has certainly carved herself a name. When she was young, she has always had an interest in physical activities and sports. She played a lot of sports from she was in high school until she was in university. She even led her team to the NCAA playoffs.

Her husband, Rob Bailey, is also a pretty famous powerlifter and it was she who inspired her to try out lifting. At first, Dana Linn Bailey just accompanied her husband to the gym and see his workout routines. He further suggested that she must try out some of his exercises and eventually, she grew to love the sessions at the gym and started practicing intensively and diligently. She started gaining a lot of media coverage and publicity along with her journey.

Dana Linn Bailey

Right after she practiced in 2013, she also won Ms. Olympia which is a female bodybuilding competition that made her really popular and gave her a lot of publicity. Thus, she began to market her methods and grew a career out of it with a lot of aesthetics and power.

Her style of exercise is pretty different because she does not like to repeat her exercises and always goes for something different. She also likes to change her reps. In her words, “Every week is a little different than the last. I try to change the order in which parts are hit. For example, if I started with an incline bench this week, I would start with a decline or maybe flat the next. I change the equipment I use for exercise. I incorporate drop sets, and supersets, or pyramid sets, ascending or descending, the rep range, and so on. It is forever changing.”

She also shares a lot of her workouts on her social media accounts especially her youtube where she posts a lot of her videos for her fans and aspirants who would like to join her in her journey. In her words, “I would like to thank my amazingly talented husband, Rob, for his videos. Our videos are pretty much how people started learning about us. We don’t just do cookie-cutter workout videos. We like to show ourselves and our personalities along with working out. They’re lifestyle videos.”

But she never forgets to have fun while she is working out and that is what she suggests to her fans too. She says, “I’m just a big weirdo and I don’t like to take myself too seriously. I like to have fun, and I guess people enjoy watching me goof off and lift heavy shit! Thank you everyone for watching. There’s plenty more to come!”

Bodybuilders like her usually have a second job but they have to have a work-life balance along with spending long hours in the gym. However, Dana Linn Bailey works with a lot of dedication and follows a set schedule. That definitely needs a lot of dedication and motivation. In her words, the secret to her energy is, “I live on coffee! I wish I could have an IV coffee drip so it would just keep me going. I’m basically busy 18 hours out of 24, but those 6 hours I am sleeping. I live by a set schedule day-by-day. It’s tedious and repetitive, but it keeps me in check so I have enough time for work, cooking, and the gym.”

For her planning is the best. She does it even when she is on a trip or in any other part of her life. In her words, “I also travel almost every weekend, so planning is a must! Preparing and packing enough food is usually what I struggle with the most. Stay organized and stay prepared—no excuses!”

Her life story is in fact an explanation of how she grew up to be so active. This is something that she has been doing since she was a child. Here’s how she explains it,

I have always been very active and competing my entire life, starting at age 5 being the youngest member of the swim team. I was a 5-sport athlete that thrived on competition and sports! After high school, I was recruited to play soccer for West Chester University as a starting defender helping my team to playoffs and NCAA’s. After my four years of collegiate soccer came to an end, I was left with all this extra time on my hands that I was never used to….No more practices, no more games, no more coach telling me to run. My boyfriend, Rob (now husband), got me to join his gym. I had a general background in weight lifting through sports, but I basically just followed exactly what Rob did and lifted just like the “guys.” After just a few months, I started seeing some impressive gains in strength and muscle tone. It wasn’t long until those gains got me hooked (addicted) to the gym. I have that crazy competitive side of me that just thrives on pushing myself to see how far I can go or how much weight I can push or how I can sculpt my body. The gym is my addiction!! After just under a year of training, I entered my first figure contest back in May of 2006. The preparation and training for a competition was that extra drive that made my weight lifting into a lifestyle.

Her daily schedule is pretty hectic too because she begins her day pretty early. Her daily routine begins at 6 am every day and then it is a roller coaster of work that constantly repeats every single day. She explains it by saying,

On a typical weekly day: I wake up around 6 am to get ready for work and eat. I leave the house by 6:45am to get to work. I work from 7:30-3:15 pm. I get home around 4:00 to eat and play with my pups! Go to the gym to lift from about 5:30 or 6:00 till about 7:30. Then come home make dinner and lunch for the next day….Eat….Shower…..and then try to get in bed by 10 – 10:30, but I usually get sucked into watching TV or updating my sites and end up getting to bed later. Then wake up the very next day and do it allllllll over again!!!

Dana Linn Bailey

The only thing that is not repetitive for her is her workout schedule and probably that is exactly why she loves to stick to it. She changes her workout routine every single day and does not like to skip the gym even once. It is probably more of an addiction which she calls her habit but she also takes sufficient rest to be on track the next day! In her words,

I use an 8-day cycle most weeks. I hit usually one body part a day. For the most part, I do heavy weight with lower reps for my upper body. My rep range is anywhere between 6-15 with 4 sets of each exercise. For lower body, since I already have a lot of mass in my legs from soccer, I work out a little lighter with a higher rep range of 10-15 or 15-20. I do not do much cardio, mainly because I hate it and it is boring or do not have enough time in the day to do both. I will start adding cardio, usually the stair climber, if I’m getting ready for competition, other than that it is last on my list! I don’t really like taking days off from the gym, I guess you can call it an addiction, but I try to arrange my workouts so body parts get enough rest before being worked again. Rest is necessary for growth!

Here’s what she does on her work out days:

Dana Linn Bailey Chest Workout

Dana Linn Bailey has the kind of chest workout that will not just build up the chest muscle but also increase a lot of strength. She mainly focuses on the bench press and similar exercises when she is beginning the workout so that she can have enough energy. All of her exercises do not have too many reps because sometimes she just repeats the exercises until she is dead tired.

  • 1st exercise: 5 RM bench press
  • 2nd exercise: Bench 4 x 5 at 90% 5 RM
  • 3rd exercise: Fly roll out to push out
  • 4th exercise: Incline dumbbell press 5 x 12/10/8/6
  • 5th exercise: Incline cable fly x 4-5 sets
  • 6th exercise: Cable cross fly into dumbbell floor press x 4-5 sets

Dana Linn Bailey Shoulder Workout

Dana Linn Bailey

She follows a pretty unique shoulder workout routine in which she likes to involve cables for the first few exercises. She suggests some substitution for workouts too which one can do. For example, if one can not do the seated cable overhead press, she suggests doing it lying down. The last exercise she does is a finisher workout that will pump up the shoulder. The front raise into clean and press is a single rep of the exercise.

  • 1st exercise: Seated cable front raise 4 x 8-12
  • 2nd exercise: Seated cable face pull 4 x 8-12
  • 3rd exercise: Seated cable overhead press 4 x 8-12
  • 4th exercise: Standing dumbbell lateral raise 4 x 8-12
  • 5th exercise: Seated dumbbell overhead press 4 x 8-12
  • 6th exercise: Incline dumbbell rear fly 4 x 8-12
  • 7th exercise: Alternating front raise into clean and press 4 x 10

Dana Linn Bailey Back Workout

Every single part that Dana Linn Bailey does is done differently. She likes to start her back workouts with some heavy training that includes some compound movements. Sometimes, she also would work with supersets and likes to make her back workout routine pretty impactful and intense.

  • 1st exercise: Bent over cable lat pull down 4 x 8-12
  • 2nd exercise: Close grip seated cable row 4 x 8-12
  • 3rd exercise: Wagon wheel barbell deadlift 4 x 8-12
  • 4th exercise: Wide grip seated lat pulldown 4 x 8-12
  • 5th exercise: Behind the head, lat pull down 4 x 8-12
  • 6th exercise: Barbell row 4 x 8-12
  • 7th exercise: Reverse push-up on rack 4 x 8-12
  • 8th exercise: Machine rear delt fly 4 x 8-12

Dana Linn Bailey Leg Workout

On her leg days, Dana Linn Bailey also likes to do some heavy compound exercises which include squats, leg press, etc. However, she uses different techniques to do basic exercises. It is a great way to train your body to stay in shape and it also helps build additional strength in the back, hip, and also the abdomens.

  • Warm-up: Seated leg curl 2 x 10 (slow and hold)
  • 1st exercise: Pause squat 5 x 6-8
  • 2nd exercise: Long pause squat 5 x 3 (2-second hold)
  • 3rd exercise: Lying leg curl 4 x 10 drop 10, drop 10
  • 4th exercise: Barbell stiff leg deadlift 5 x 15, 12, 10, 8, 6
  • 5th exercise: Elevated dumbbell sumo squat 4 x 15
  • 6th exercise: Single leg extension 4 x 10-12 superset with single-leg Bulgarian Squat 4 x 10-12 (hold one Dumbbell)

Dana Linn Bailey Arm Workout

Dana Linn Bailey

Although training her arms is not really Dana Linn Bailey’s favorite thing to do, when she does it, she makes sure that it is worth it. It includes a lot of giant sets that are doing four exercises in a row. The first giant set focuses on her biceps and then on her triceps. It is a great way to take up two body parts in a single workout.

  • 1st exercise: Straight bar curl 4 x 10-12
  • 2nd exercise: Dumbbell hammer curl 4 x 10-12
  • 3rd exercise: Reverse grip cable curl 4 x 10-12
  • 4th exercise: Reverse grip pulldown 4 x 10-12
  • 5th exercise: EZ bar skull crusher 4 x 10-12
  • 6th exercise: EZ bar close grip press 4 x 10-12
  • 7th exercise: Overhead rope cable extension 4 x 10-12
  • 8th exercise: Rope extension 4 x 10-12

You can easily infer that Dana Linn Bailey loves to switch things up. This keeps her feeding fresh and evades the boredom too and you won’t feel burned out when you are training. She suggests switching things up because otherwise, you will get pretty tired quickly!

Total Body Circuit

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This set REKT me. 1️⃣DB Strict Press 2️⃣DB Push Press 3️⃣DB Front Raise Infinity. So here I used more of a mechanical drop set so I could do more work at a heavier weight. In a typical drop set, you perform a set of an exercise to failure (or near it), reduce the weight, then repeat another set of the same exercise. With Mechanical Drop Sets you keep the weight the same and simply improve the mechanical advantage of the lift by either adjusting the leverage, your grip, foot positioning, bar positioning, range of motion, or recruiting more muscles like we did adding legs and momentum with the turning the strict Press into a Push Press. – And then obviously I wanted to finish my front delts off after that with this slightly unique way of doing a front raise. They are called Figure 8’s but it’s more like the ‘Infinity’ sign. Your hold arms out in a front raise and just drawing a sideways 8 (or infinity) with the weight. – Give this a try on you next shoulder day! OR if you are doing today’s #DLBdaily shoulder, this is it!!!

A post shared by DayDay Knucks (@danalinnbailey) on

Dana Linn Bailey needs to follow a great circuit training routine which she happily shares with her fans too. She demonstrates her version of a total body circuit which includes everything from power cleans to pull-ups and some amazing box jumps. This workout session is definitely best for burning some great fat and build some awesome muscles. It will definitely get you ripped from head to toe.

This circuit workout consists of 6 to 8 exercises which are performed 30 times before she moves on to the next set. She also loves to track her time and guess her progress every single day.

Dana Linn Bailey Diet Plan

Dana Linn Bailey’s diet is pretty much centered around how to improve energy and muscle growth, this diet is perfect for men and women who wish to gain some muscle in a short period of time. She is usually based around simple and quick meals which are pretty simple to make and are quite creative and innovative too. It can be made out of basic ingredients so you don’t have to go all fancy.

Many of her food choices also revolve around adding other nutritional supplements to the meals. Some of her extra nutritional supplements that are added do not really contain any kinds of blends, but some of them so have various flavors because a part of her diet choices also include desserts which could be blended with the meals for them to taste a bit normal and maybe trigger muscle growth too.

Her diet goals can actually vary around her workout routine and depend highly on her goals. For example, if she is preparing for a bodybuilding show, she will make sure to track her macros that will help her drop some body fat. This will provide her some shredded look while also retaining a great amount of muscle.

Dana Linn Bailey believes that some foods work for you while others don’t. So you have to really make your choice. When she started working out, all she ate was brown rice because she thought it is much more healthy. As she gained experience and knowledge about nutrition, she switched to plain white rice. Dana Linn Bailey now knows that there isn’t too much of a difference and white rice tastes better.

The Dana Linn Bailey is also beneficial for people who want to lose weight through some gym activities. However, it is a misconception that protein cant is used by people who do not go to the gym whereas it can. It is a diet that is particularly useful because supplements can help keep the hunger at bay and provide energy to the body. It can also be added to the morning and evening drinks. Bodybuilders who are on a particular diet can use this and can use this as a complete replacement to the expensive protein powder. If the protein powder is used, it can add a bit more effectively to make it last longer which is a significant addition to the Dana Linn Bailey diet.

She is constantly inspired by people in her life. Her favorite competitor? That’s what she says, “I love Ava Cowen, Larissa Reis and Pauline Nordin (interview with Pauline), because they have that harder, more muscular look to them and obviously they are hot!!”

She does not really believe in an offseason and does not really understand when people do it too. She believes in remaining consistent throughout the year and motivating people to do the same. In her words, “I don’t believe in an off-season. I don’t quite understand when competitors go from looking fantastic for a show, to looking like they haven’t seen the gym in a couple of months during the off-season. My goal is to hopefully motivate and inspire others to want to work out and get in shape, so I need to look the part!” Just like she says, her mantra is, “This is a lifestyle – Train like there is no finish line.”

  1. Don’t be afraid of moving some heavyweight!
  2. If you have discipline, drive, and determination….nothing is impossible!
  3. You do NOT need supplements to put on muscle. Muscles need food and weights to grow!

For her, there is nothing she cants do. She is her biggest motivator and that’s what all that matters too. She keeps on pushing herself to better because no one else will do that for her. In her words, “The most challenging part is dealing with myself. I am very hard on myself and always striving to keep bettering myself. It can be very emotionally straining because, in the fitness world, your body is what everyone is looking at. It doesn’t really matter what kind of person you are inside, but what your body looks like outside. So it is the constant judging and critiquing from others and also myself!”

She is also a brand ambassador for the Trifecta meals which she order sometimes to fuel her body. In her opinion, “After eating Trifecta meals for months it’s clear that they’re exactly what I need to fuel my training. With Trifecta, I never have to worry about weighing, cooking, or cleaning. The meals are sent directly to me and I’m ready to go! As an environmentally conscious person, I couldn’t ask for a better way to get delicious food each day.”  And that’s all about the diet and workout routine of Dana.

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