Dana Linn Bailey’s bodybuilding workout routine and diet

Dana Linn Bailey, 39, is an American professional bodybuilder, social media celebrity, entrepreneur and fitness model with millions of fans around the world.

She won the first women’s bodybuilding competition in IFBB history, the 2013 Women’s Physique Olympia, and has also received several other awards in bodybuilding.

At first she wasn’t as confident as she is today. She fought a lot and was also told that she was too muscular and tall, which sabotaged her confidence. However, Bailey is an inspiration to many women today and has built a tremendous reputation for himself in the fitness and bodybuilding world.

Although she no longer competes in bodybuilding events, that hasn’t stopped her from exercising and maintaining her toned physique. Bailey is now focused on her gym, The Warehouse Gym, and still trains her body at the same intensity as in her competitive years.

With that in mind, let’s take a look at her bodybuilding training and nutrition routine.

Dana Linn Bailey’s bodybuilding workout routine

Dana Linn Bailey doesn’t follow a specific workout routine. Her training changes depending on whether she is preparing to go on stage or not.

She usually mixes up her exercises, preferring to start with a heavy compound exercise. Bailey’s routine consists mostly of lifting exercises, and she makes it a point to work on one muscle group a day to give her muscles enough time to recover. She’s not a big cardio fan, nor does she enjoy working out her arms.

Bailey’s workout split

Baiely follows a five-day workout routine and gives her muscles two days of rest to recover. This is what her workout looks like:

Monday: chest

  • bench press
  • Press incline press
  • Cross fly into the dumbbell floor press on the cable
  • cable stay fly.

Tuesday: shoulders

  • cable while seated
  • Seated front raises on the cable pulley
  • Standing dumbbell lateral raises
  • Seated overhead cable press
  • Back fly of the incline dumbbell
  • Seated dumbbell overhead press
  • Alternate front raises in clean and press.

Wednesday: Back

  • Seated close-grip cable row
  • Bent-over lat pulldown on cable pull
  • Seated lat pulldown with a wide grip
  • Cartwheel Dumbbell Deadlift
  • barbell rows
  • Machine rear delta fly
  • Lat pulldown behind the head
  • Reverse push-up on the rack.

Thursday: Legs

  • Pause squats
  • Squats with a long rest
  • Seated hamstrings
  • Lying hamstrings
  • Bulgarian squat
  • One leg extension
  • Elevated Dumbbell Sumo Squat
  • Stiff-legged barbell deadlift
  • superset.

Friday: Weapons

  • Inverted handle cable curls
  • Straight-bar curls
  • Reverse grip pulldown
  • Dumbbell Hammer Curls
  • EZ-Bar close grip press
  • EZ Bar Skull Crusher
  • rope extension
  • Trolley cable extension.

Saturday & Sunday: rest.

Bailey’s full body HIIT circuit

In addition to the weightlifting exercises listed above, Bailey also favors a full-body HIIT circuit routine to build muscle, burn calories, and condition her body.

During her HIIT training, she does:

  • Increased push-ups
  • box jumps
  • Toes on the bar
  • Bar dips
  • Pull-ups on the rings
  • Clean and jerk off.

The Diet Routine by Dana Linn Bailey

Bailey’s diet consists of simple foods that are easy to prepare before a workout. Instead of a calorie-reduced diet, she relies on healthy and nutritious whole foods. She prefers a high protein diet as it helps her maintain her strength, build muscle mass and control her hunger and cravings.

The Women’s Physique Olympia eats five meals a day and makes sure her metabolic rate is maintained. Her meal plan looks like this:

First meal

  • 1 egg
  • A cup of protein
  • Oatmeal with fruits
  • Almond milk.

second meal

Third Meal

  • white rice
  • Grilled chicken breast
  • Frank’s red hot sauce.

Fourth Meal

  • broccoli
  • sweet potatoes
  • tuna or grilled chicken breast.

Fifth Meal

  • rice cake
  • Grains with little sugar
  • almond butter
  • whey protein.

Foods Bailey avoids

Specific foods that are a big no for Dana Linn Bailey are:

  • Processed Foods
  • Refined Sugar
  • Chemical ingredients
  • junk food
  • Artificial additives.


Dana Linn Bailey is known for her rigorous training style and hard work. Her workouts are mostly highly effective, but equally suitable for both men and women. If you too want to achieve a sculpted and toned physique like Bailey, try her exercise and nutrition plan and stay consistent throughout your fitness journey. Dana Linn Bailey’s bodybuilding workout routine and diet

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