Dana Linn Bailey Workout Routine

Are you looking for inspiration to start or continue your workout routine? Look no further than Dana Linn Bailey. This world-class athlete will help you push your limits and get the most out of your workout. Read on to learn more about her routine, diet, and tips. You may just be inspired to become a better version of yourself after reading this!

For some people, working out is a chore. They drag themselves to the gym, counting the minutes until they can go home. However, for others, working out is a source of inspiration. They love the feeling of pushing their bodies to the limit and watching their progress over time. If you’re looking for some workout inspiration, look no further than Dana Linn Bailey. 

Bailey is a professional fitness model and bodybuilder who has won numerous competitions. She’s also known for her intense workout routines, which she regularly shares on social media. Watching Bailey push herself to the limits can be incredibly motivating, and her practices can help you to see the potential for your fitness journey. So if you’re looking for some workout inspiration, follow Dana Linn Bailey online.

Current Stats




227 lbs.





Body Type



IFBB Pro fitness and figure competitor.

Workout Principles

As a professional fitness model, Dana Linn Bailey knows something about staying in shape. In addition to her workout routine, she also shares her principles with her legions of fans on social media. One of her fundamental principles is that form always trumps weight. In other words, it is better to do an exercise in perfect condition and with lighter weights than to sacrifice form to lift heavier weights. 

This not only helps to prevent injuries but also ensures that the muscles are being worked effectively. Another one of Bailey’s principles is the importance of mixing things up. According to Bailey, the body quickly adapts to repetitive stress, so it is essential to keep the body guessing by varying both the exercises and the intensity level. By following these simple principles, it is possible to get in great shape like Dana Linn Bailey.

Workout Routine

For years, Dana Linn Bailey has been one of the most recognizable faces in the world of fitness. As a professional bodybuilder, she knows a thing or two about working out. So, what does her workout routine look like? 

For starters, she hits the gym six days per week. On Mondays, Wednesdays, and Fridays, she works on her upper body, focusing on exercises like bench presses and pull-ups. Tuesdays and Thursdays are dedicated to lower-body training, with squats and deadlifts being her go-to exercises. Saturdays are reserved for cardio, while Sundays are rest days. In terms of sets and reps, Dana usually does 3-4 sets of 8-12 reps for each exercise. This workout routine has helped her to build an impressive physique, and it can also help you to reach your fitness goals.

Monday – Upper Body

  1. 15 reps of squats  and 3 sets 
  2. 15 reps of knee push-ups and 3 sets
  3. 12 reps of triceps dips and 3 sets
  4. 30 reps of  step-ups and 3 sets
  5. Sixteen reps of backward lunges and 3 sets
  6. Twelve reps of overhead triceps extensions and 3 sets

Tuesday – Lower Body

  1. 16 reps of forward lunges and 3 sets
  2. 15 reps of dumbbell hammer curls and 3 sets
  3. 15 reps of glute bridges and 3 sets
  4. 15 reps of bicep curls and 3 sets
  5. 15 reps of dumbbell rows and 3 sets
  6. 15 reps of stiff leg deadlifts and 3 sets

Wednesday – Core

  1. 20 reps of  Russian twists and 3 sets
  2. 30-second planks and 3 sets
  3. 20 leg raises and 3 sets
  4. Walk outside or on the treadmill for 40 minutes at a brisk pace

Thursday – Lower Body

  1. 15 reps of squats and 3 sets 
  2. 15 reps of  knee push-ups and 3 sets
  3. 12 reps of  triceps dips and 3 sets
  4. 30 reps of step ups and 3 sets
  5. Sixteen reps of backward lunges and 3 sets
  6. 12 reps of overhead triceps extension and 3 sets

Friday – Upper Body

  1. 16 reps of forward lunges and 3 sets
  2. 15 reps of dumbbell hammer curls and 3 sets
  3. 15 reps of glute bridges and 3 sets
  4. 15 reps of bicep curls and 3 sets
  5. 15 reps of dumbbell rows and 3 sets 
  6. 15 reps of stiff leg deadlifts and 3 sets

Saturday – Cardio

  1. 30-45 minutes walking

Sunday – Rest Day


Here is Dana Linn Bailey’s diet: 

1. Breakfast 

  • Oatmeal
  • Eggs

2. Lunch 

  • Basic Salad

3. Snack 

  • Fruit 
  • Nuts

4. Dinner 

  • Turkey 
  • Salsa

 In 2012, Dana earned her Pro card by winning the Olympia Weekend Women’s Physique Show. She is now one of the most recognized names in female bodybuilding. As a professional athlete, Dana understands the importance of a balanced diet. She consumes a mix of protein, carbs, and healthy fats to fuel her workouts and help her recovery. 


  • Vitamins
  • Iron
  • Magnesium
  • Folic acid
  • Protein
  • Fish Oil

In an interview, Dana mentioned:

“as a supplement, I take vitamins B6 and B12, magnesium, iron, and folic acid. I like magnesium because it helps with sleep and muscle recovery. I try to get most of my nutrients from food, but these supplements help ensure I’m getting everything I need. I also take protein powder and fish oil. Protein is essential for building muscle, and fish oil is good for joint health. I used to take a pre-workout supplement, but I wouldn’t say I liked how it made me feel, so now I stick to coffee. Overall, supplements can be helpful as long as you’re not relying on them to make up for a poor diet.”


Dana Linn Bailey is a world-class athlete who has achieved amazing things in her lifetime. She started weightlifting when she was 12 years old and quickly rose through the ranks, becoming one of the best in the world. In 2013, she became the first woman to win the Arnold Classic Men’s Physique competition. Not only is Dana an incredible athlete, but she is also a great role model. She emphasizes hard work and dedication and proves that anything is possible with enough determination. Her story is truly inspiring!

Additionally, Dana follows a strict diet that includes plenty of protein and healthy fats.-If you’re looking to get inspired by a world-class athlete, look no further than Dana Linn Bailey! Her workout routine is intense, but it pays off big time. Plus, her diet is super healthy, so you can be sure you’re getting all the nutrients your body needs to perform at its best. Give her routine a try and see how much progress you can make in just a few weeks!


Denis is a fitness enthusiast and a passionate fan of any physical activity. From the time he remember himself he working out and improving his body and mentality. Football, Martial Arts, Bodybuilding, Crossfit, Yoga anything that release endorphins into blood is strong "YES" for him. It became an addiction to be in motion. Life motto: "In any life situation and mental state do go workout"