Dana Linn Bailey, born on May 30, 1980, in Reading, Pennsylvania, is an IFBB Pro, fitness industry pioneer, and serial entrepreneur. Along with her husband, she owns the supplement brand Run Everything Labs and fitness apparel Flag Nor Fail.
She began her fitness journey at the age of five by enrolling in swimming classes. Then she quickly developed a competitive attitude and concentrated her efforts on collective sports such as soccer and basketball. Dana was recruited to play soccer for West Chester University as a starting defender and help lead her team to NCAAs and playoffs. When she graduated from college, she transitioned to lifting weights.
The 41 years old entered her first figure competition in 2006 at the Lehigh Valley Championships and competed in the figure until 2010. Then she decided to participate in the very first Physique show, the 2011 Junior USAs in Charleston, South Carolina. She won the overall title, earned her IFBB pro card, and became the NPC/first IFBB female physique professional. Later she appeared in various competitions, but the turning point in her career came in 2013 when DBL won Joe the Olympia in the physique category.
Dana Linn has been training for more than 15 years and has accomplished things she never imagined possible. Becoming the first female IFBB physique pro, winning the first-ever Ms. Physique Olympia, being featured on multiple magazine covers, and owning a gym, apparel brand, and supplement line are just a few of her achievements. Some of them are still baffling to her. But by working hard and believing in herself, she realized all of her dreams and aspirations.
After decades of experience in the fitness industry, she launched DLB Daily, an online training program designed to help others gain confidence, love the parts of themselves that they can build and change, and learn that they have complete control over their bodies. For just $7 a month ($1 for your first month), her plan includes daily workouts and a meal plan to help her clients reach their fitness goals. Her mission is to develop her customers physically, mentally, and emotionally to become their powerhouses and achieve all of their dreams!
Dana Linn Bailey’s Instagram feed is always full of exciting content, and her following is constantly growing. If you’re looking for motivation and inspiration to train, we highly recommend giving her a follow.
Dana Linn Bailey Workout
Her training style is unique because she does not like to repeat her exercises and always tries something new. For example, if she started with an incline bench this week, she would switch to a decline or flat the following week. She also changes her equipment and incorporates various high-intensity bodybuilding techniques to shock her muscles into growth, like drop sets, supersets, forced reps, partials, and pre-exhaust training.
Dana Linn Bailey uses an 8-day cycle, hitting one body part per day. She primarily works her upper body with heavyweight and low reps. Her rep range varies from 6 to 15, with four sets of each exercise. Dana doesn’t do much cardio, but if she’s getting ready for a competition, she’ll start adding cardio, usually the stair climber.
Monday: Chest
- Bench Press: 5 reps max
- Bench Press: 4 sets of 5 reps at 90% 5 RM
- Incline Dumbbell Press: 5 sets of 12, 10, 8, 6 reps
- Incline Cable Fly: (4-5) X AMRAP
- Cable Cross Fly Into Dumbbell Floor Press: (4-5) X AMRAP
Tuesday: Shoulder
- Seated Cable Front Raise: 4 sets of 8-12 reps
- Seated Cable Face Pull: 4 sets of 8-12 reps
- Seated Cable Overhead Press: 4 sets of 8-12 reps
- Standing Dumbbell Lateral Raise: 4 sets of 8-12 reps
- Seated Dumbbell Overhead Press: 4 sets of 8-12 reps
- Incline Dumbbell Rear Fly: 4 sets of 8-12 reps
- Alternating Front Raise Into Clean and Press: 4 sets of 8-10 reps
Wednesday: Back
- Bent-Over Cable Lat Pull-Down: 4 sets of 8-12 reps
- Close Grip Seated Cable Row: 4 sets of 8-12 reps
- Wagon Wheel Barbell Deadlift: 4 sets of 8-12 reps
- Wide Grip Seated Lat Pulldown: 4 sets of 8-12 reps
- Behind The Head Lat Pull Down: 4 sets of 8-12 reps
- Barbell Row: 4 sets of 8-12 reps
- Reverse Push-Up on Rack: 4 sets of 8-12 reps
- Machine Rear Delt Fly: 4 sets of 8-12 reps
Thursday: Legs
- Seated Leg Curl: 2 sets of 10 reps
- Pause Squat: 5 sets of 6-8 reps
- Long Pause Squat: 5 sets of 3 reps
- Lying Leg Curl: 4 sets of 10
- Barbell Stiff-Legged Deadlift: 5 sets of 15, 12, 10, 8, 6 reps
- Elevated Dumbbell Sumo Squat: 4 sets of 15 reps
- Single-Leg Extension Supersetted with Bulgarian Squat: 4 sets of 10-12 reps
Friday: Arms
- Straight Bar Curl: 4 sets of 8-12 reps
- Dumbbell Hammer Curl: 4 sets of 8-12 reps
- Reverse Grip Cable Curl: 4 sets of 8-12 reps
- Reverse Grip Pulldown: 4 sets of 8-12 reps
- EZ Bar Skull Crusher: 4 sets of 8-12 reps
- EZ Bar Close Grip Press: 4 sets of 8-12 reps
- Overhead Rope Cable Extension: 4 sets of 8-12 reps
- Rope Extension: 4 sets of 8-12 reps
Saturday: Total Body Circuit
- Box Jump Series: 3 sets of 30 reps
- Toes To Bar: 3 sets of 30 reps
- Ring Pull-Up: 3 sets of 30 reps
- Clean And Jerk: 3 sets of 30 reps
- Bar Dips: 3 sets of 30 reps
Sunday: Rest
Dana Linn Bailey Diet Plan
According to Bailey, diet is a critical component of health and fitness. She focuses on protein and suggests incorporating it into your diet in any way possible because it is essential for the formation and maintenance of all cells in our bodies. Not only does eating enough protein help prevent muscle breakdown, promote rapid muscle growth, provide energy to our cells, and power our bodies, but it also plays a vital role in hormone regulation, particularly during cell transformation and development during puberty. Numerous studies show that consuming a high protein diet can help you gain muscle mass and strength.
She acknowledges that everyone’s requirements and objectives are unique. Thus, she avoids making general dietary advice. It’s fine as long as it’s clean, healthful, and unprocessed. Everyone, she says, must figure out what works best for them.
- Breakfast: spinach, sausage, and egg scramble.
- Snack: Greek yogurt with berries, seeds, and nuts.
- Lunch: smoked tuna steaks, Italian Broccoli salad, and two slices of whole wheat.
- Snack: eggs and avocado toast.
- Dinner: filet mignon with sweet potato mash and green salad‎.
Dana Linn Bailey Supplements
While food and exercise are the most critical factors affecting performance, supplements can maximize your gains by providing calories and protein or by allowing you to exercise harder. Including the right products in your workout regimen will help you recover faster, speed up muscle repair, improve strength or endurance, increase exercise efficiency, and prevent muscle mass breakdown. Her favorite supplements are as follows:
- Whey
- BCAAs
- L-Glutamine
- Protein Bars
- Fish Oil
