Dana Linn Bailey Workout Routine and Diet Plan – Revealed

  • By: jacob foxx
  • Date: March 6, 2023
Dana Linn Bailey Workout Routine and Diet Plan

Dana Linn Bailey is an impressive example of holistic fitness. After doing research for days, a fitness trainer realized that she had found the best way to eat and work out to get an award-winning body.

Not only does Bailey employ cutting-edge training techniques, but she also takes special care in her nutrition and overall wellness regimen as well.

Her hard work has led to a successful career and a place for her in the fitness industry. A closer look at Bailey’s program will show you how to get to an enviable level of fitness.

The result of many hours of labor was successful. The answers to both of these questions have been found, and I will talk about what I found in this article.

Dana Linn Bailey Stats

  • Born: May 30, 1983
  • Height: 5’ 4’’ (163 cm)
  • Weight: 126 lbs (57 kg)
  • Waist: 24 in (63 cm)
  • Chest: 31 in (81 cm)

Dana Linn Bailey has been a big sports fan since she was a child. She has played many sports and even taught physical education for a while.

Her involvement in competitive bodybuilding began after she married fellow competitive bodybuilder Rob Bailey. As she was getting more serious about the sport, Dana was told that she looked too big and muscular to be a competitive bodybuilder, which led to self-image issues.

Dana didn’t give up on her dream of becoming a successful physique pro, though, and in 2013, she won the coveted Ms. Physique Olympia title.

Today, Dana is one of the most well-known women in the fitness world. She owns her gym and advises women, which helps them become physically and emotionally strong.

She is still an inspiration to many women who are trying to find their place in the world of bodybuilding and fitness.

Dana Linn Bailey Workout Routine

Dana Linn Bailey Workout Routine

Bailey is a competitive athlete who changes her workout routine depending on when she is training for competition.

Her workouts consist of a variety of drills, but weightlifting always remains the foundation. She enjoys changing up her routine to keep her body guessing and to help her reach peak performance in time for race day.

With the right combination of strength and endurance exercises, Bailey is prepared to take on any challenge that comes her way.

Monday: Chest

  • Bench Presses: (4 sets of 10 reps)
  • Push-Ups: (3 sets of 15 reps)
  • Incline Dumbbell: Chest Presses (3 sets of 12 reps)
  • Cable Crossovers: (2 sets of 15 reps)
  • Decline Barbell Chest Presses: (3 sets of 10 reps)

Tuesday: Shoulders

  • Standing Overhead Presses: (4 sets of 8-10 reps)
  • Lateral Raises: (3 sets of 12 reps)
  • Bent-Over Rear Delt Raise: (3 sets of 10 reps)
  • Upright Rows: (3 sets of 10 reps)
  • Shrugs: (3 sets of 10 reps)
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Wednesday: Back

  • Lat Pull-Downs: (4 sets of 12 reps)
  • Seated Rows: (4 sets of 8-10 reps)
  • Bent-Over Barbell Rows: (4 sets of 8 reps)
  • Pull-Ups: (3 sets of 10 reps)
  • Single-Arm Dumbbell Rows: (3 sets of 15 reps)

Thursday: Legs

  • Squats: (5 sets of 10 reps)
  • Leg Presses: (4 sets of 12-15 reps)
  • Step-Ups: (3 sets of 15 reps per leg)
  • Lunges: (3 sets of 15 reps per leg)
  • Single-Leg Extensions: (3 sets of 15 reps)

Friday: Arms

  • Barbell Curls: (4 sets of 8-10 reps)
  • Hammer Curls: (3 sets of 12 reps)
  • Standing Reverse Curls: (3 sets of 10 reps)
  • Cable Curls: (2 sets of 15 reps).
  • Close-Grip Bench Presses: (4 sets of 8-10 reps)
  • Skull Crushers: (3 sets of 12 reps)
  • Rope Pushdowns: (3 sets of 10 reps)
  • Overhead Extensions: (2 sets of 15 reps)
  • Wrist Curls: (4 sets of 10 reps)
  • Reverse Wrist Curls: (3 sets of 12 reps)

Saturday: Full Body Workout

  • Squats: (5 sets of 10 reps)
  • Push-Ups: (3 sets of 15 reps)
  • Bent-Over Barbell Rows: (4 sets of 8 reps)
  • Lat Pull-Downs: (4 sets of 12 reps)
  • Step-Ups: (3 sets of 15 reps per leg)

Sunday – Rest

Dana Linn Bailey Workout

Dana Linn Bailey Diet Plan

Bailey’s diet plan is designed to make healthier dietary choices that can support both her show preparations and overall well-being.

If she needs to lose body fat for a competition, she counts her macros but incorporates different variations of her typical meals.

These feature lean proteins such as egg whites, turkey, fish, and steak, as well as whole grains or low-sugar cereals and carb sources like oatmeal, rice, and sweet potatoes.

Bailey makes simple changes to her diet to keep it healthy and well-balanced, like switching out beef for lean ground turkey.

Sample Breakfast for Dana Linn Bailey’s Diet Plan:

Start your morning off right with a protein-packed breakfast! Dana Linn Bailey starts her day with four egg whites, one whole egg scrambled in olive oil, a handful of spinach, and some diced tomatoes.

She also has a bowl of oatmeal topped with sliced almonds and blueberries. This gives her the energy she needs for her hard workouts and enough protein to help her build muscle.

Sample Lunch for Dana Linn Bailey’s Diet Plan:

A protein-rich lunch is essential to keep up energy levels and stay focused throughout the day. Dana Linn Bailey opts for a chicken or turkey wrap, filled with lean meat, spinach, tomatoes, and cucumbers.

She also likes sweet potato fries or roasted vegetables as a side dish because they give her the vitamins and minerals she needs.

Sample Dinner for Dana Linn Bailey’s Diet Plan:

For dinner, Dana Linn Bailey likes to enjoy a light meal that is nutrient-dense and full of flavor. She opts for a salmon fillet that has been pan-seared in olive oil, alongside a side of quinoa or brown rice and steamed vegetables such as broccoli and zucchini.

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This meal gives her the important vitamins and minerals she needs to stay healthy and fit and maintain her muscular body.

Sample Snacks for Dana Linn Bailey’s Diet Plan:

In between meals, Dana Linn Bailey likes to snack on healthy options that provide her with additional energy and vital nutrients.

Some of her favorite snacks include fresh fruit like apples or oranges, a protein smoothie made with Greek yogurt, nut butter, and banana slices, as well as a handful of nuts.

All of these snacks give her the energy she needs to keep going during her hard workouts.

Overall, Dana Linn Bailey’s diet plan consists of whole foods that are packed with essential nutrients and vitamins.

Dana Linn Bailey’s Supplements & Recommendations

As an internationally renowned IFBB professional bodybuilder, Dana Linn Bailey knows a thing or two about the importance of nutritional supplements.

Her suggestions for supplements include whey protein to help muscles recover and grow, a pre-workout formula to give you more energy and help you concentrate during workouts, and a fat burner to help you lose weight if you work out regularly.

Dana Linn’s unique combination of products is designed for individuals at all fitness levels who are looking to maximize their performance and reach their goals significantly faster than with traditional training alone.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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