Dana Linn Bailey Workout and Diet
Dana Linn Bailey was born in Pennsylvania. Always athletic, she started swimming when she was 5 years old and was a 5-sport athlete in high school. Bailey played soccer for West Chester University where her team went to the NCAA playoffs. In 2011, Bailey came in 1st in her class and 1st overall in the NPC/IFBB USA Jr. competition in South Carolina. In 2013, Bailey took 1st place at the Olympia and Dallas Europa competitions in the physique category. Bailey decided to take a break from competing and switched to running her gym called the WarHouse in Reading, PA. It has since shut down due to financial difficulties resulting from the COVID-19 pandemic. She makes regular appearances in competitions and other events, including America Ninja Warrior and The Arnold Classic for Powerlifting. In 2019, she started her personal training program, DLB Dailey. She also has a line of supplements and clothing, and her brand is known as Flag Nor Fail. Bailey is married to bodybuilder Rob Bailey, founder of Run Everything Labs, and they also own a business that builds race cars called The Speed WarHouse. Bailey has millions of followers on social media. She is 5 feet 4 inches tall and weighs about 125 lbs. for a contest, 130-135 lbs. when she’s not competing.
Dana Linn Bailey’s Diet
Bailey considers diet to be an essential component of health and fitness. She focuses on protein for many reasons: to grow and maintain muscle, to burn fat, to suppress hunger and to lose weight. But while she eats and recommends clean, wholesome foods, she does not believe in a one-size-fits-all diet. Once upon a time, she only ate brown rice, but she discovered white rice worked fine for her body and she prefers the taste. She says everyone needs to figure out what works best for them.
- Low Carbs 15% 15%
- Mid-High Protein 30% 30%
- High Fat 55% 55%
Everything in Moderation
Bailey believes it’s important to eat as much ‘like a normal person’ as possible. For her, this includes lots of fresh veggies and lean sources of protein like poultry and fish.
Eat for Your Goals
Bailey understands that everyone has different needs and goals, and so she doesn’t like to make blanket recommendations about what to eat. So long as it’s clean, wholesome and not processed, it’s probably okay.
Have Cooler, Will Travel
Bailey travels a lot, and she carries a lot of her food with her. She says this is challenging for her, and planning is an absolute must. She preps meals on Sunday nights and then again on Wednesday or Thursday for the weekend.
Protein All Ways
Bailey recommends sneaking protein into your diet any way you can: with classics like chicken breast, or you could get creative with whey protein and peanut butter smoothies, or even a meat brownie.
Break Out the IV
Bailey says coffee is how she gets through her 18-hour days, and she wishes she could infuse herself with coffee to save time.
While Bailey makes an effort to eat clean most of the time, when she cuts loose, she goes for things like ice cream, pizza, chocolate and Lucky Charms cereal.
What to Eat
What to Avoid
Bailey on food Prep
‘Preparing and packing enough food is usually what I struggle with the most. Stay organized and stay prepared — no excuses!’
Bailey on Individual Needs
‘Some girls I know do better on really restricted carb diets. Some girls do better on lower-fat diets. For me, I love carbs. I eat carbs all day long, but everything else is very clean.’
Bailey on Coffee
‘I live on coffee! I wish I could have an IV coffee drip so it would just keep me going.’
Bailey on Her Treat Foods
‘If it has ingredients like chocolate, peanut butter or ice cream in it, I’m done for!’
Dana Linn Bailey’s Fitness Routine
Bailey joined the swim team when she was just 5. She says she always thrived on sports and competition.
Do Like Hubs
Bailey got involved with lifting after her future husband Rob convinced her to join a gym. She did what he said and saw impressive results after just a few months, and entered a competition not even a year after she began.
Keep It Fresh
While Bailey is always careful to do a complete workout, she virtually always changes the order, tempo and number of reps.
Bailey hits the gym every day. She usually does her workout in the evening after work but before dinner, for an hour to an hour and half.
Not Too Much Cardio
Bailey usually only does cardio when she’s in preparation for an event. Otherwise, she sticks with lifting.
Eight Days a Week
Bailey follows an 8-day cycle and does the classic bodybuilding routine of focusing on 1 body part each day.
Bailey includes supersets and usually does 4 sets, with a minute to a minute and a half rest between sets. She lifts heavy on her upper body, doing between 6-15 reps per exercise.
Although Bailey prefers to do upper body training, she works her legs up to 3 times a week. Because her legs are plenty strong from years of soccer, she goes lighter on the weights for her lower body, with a higher rep range of 15-20.
A Sample Dana Linn Bailey Routine
Bench press: 5 RM
Bench: 5 reps x 4 sets @ 90% RM
Fly roll-out to push-out
Incline dumbbell press: 12/10/8/6 x 5 sets
Incline cable fly: 6-10 reps x 5 sets
Seated cable front raise: 8-12 reps x 4 sets
Seated cable face pull: 8-12 reps x 4 sets
Seated cable overhead press: 8-12 reps x 4 sets
Standing dumbbell lateral raise: 8-12 reps x 4 sets
Seated dumbbell overhead press: 8-12 reps x 4 sets
Incline dumbbell rear fly: 8-12 reps x 4 sets
Alternating front raise into clean & press: 10 reps x 4 sets
Bent-over cable lat pulldown: 8-12 reps x 4 sets
Close-grip seated cable row: 8-12 reps x 4 sets
Wagon wheel barbell deadlift: 8-12 reps x 4 sets
Wide-grip seated lat pulldown: 8-12 reps x 4 sets
Behind-the-head lat pull-down: 8-12 reps x 4 sets
Barbell row: 8-12 reps x 4 sets
Reverse push-up on rack: 8-12 reps x 4 sets
Machine rear delt fly: 8-12 reps x 4 sets
Warm up: Seated leg curl: 10 reps x 2 sets (slow & hold)
Pause squat: 6-8 reps x 5 sets
Long pause squat: 5 reps x 3 sets (2-sec hold)
Lying leg curl: 10 drop 10, drop 10 x 4 sets
Barbell stiff leg deadlift: 15/12/10/8/6 x 5 sets
Elevated dumbbell sumo squat: 15 reps x 4 sets
Single-leg extension: 10-12 reps x 4 sets
Superset with single-leg Bulgarian squat holding single dumbbell: 10-12 reps x 4 sets
Straight bar curls: 10-12 reps x 4 sets
Dumbbell hammer curl: 10-12 reps x 4 sets
Reverse grip pull-down: 10-12 reps x 4 sets
Reverse grip cable curl: 10-12 reps x 4 sets
EZ bar skull-crusher: 10-12 reps x 4 sets
EZ bar close-grip press: 10-12 reps x 4 sets
Overhead rope cable extension: 10-12 reps x 4 sets
Rope extension: 10-12 reps x 4 sets
Bailey on Her Lifting Style
‘I incorporate drop sets, supersets or pyramid sets, ascending or descending, the rep range, and so on.’
Bailey on Her Routine
‘Every week is a little different than the last. I try to change the order in which parts are hit.’
Bailey on Female Bodybuilders
‘I want to get out there and show girls it’s ok to have a little bit of muscle, it’s okay to be strong.’
Dana Linn Bailey’s Supplements
Focus & Energy
Dana Linn Bailey’s Lifestyle
Sleep: Grab It While You Can
Bailey admits to living a hectic lifestyle. She says she’s on the go 18 hours a day, and she only works that little because she needs to sleep for the other 6.
Too Much Muscle
Bailey began competing in the IFBB figure competitions in 2006, but says she never did well because she was considered to be too muscular. She was thrilled when the IFBB added a ‘physique’ category and entered the very first show, which she won for her class as well as in the overall.
High Performance Vehicles
In addition to their health and fitness line, Bailey and her husband Rob founded The Speed WarHouse which builds monster race cars and high performance machines.
Have Muscles, Will Travel
Bailey says her favorite thing is to conduct seminars and camps and show women that they can achieve anything they set their mind to.
Bailey on Her Work/life Schedule
‘I’m basically busy 18 hours out of 24, but those 6 I’m sleeping.’
Bailey on Herself
‘I don’t like to take myself too seriously. I like to have fun, and I guess people enjoy watching me goof off.’
Bailey on Her Work
‘I like to be in front of people and show them and show girls that you can be strong, you can be muscular and you can be beautiful!’
Bailey on Confidence
‘Confidence is the most beautiful and rewarding asset that anyone can ever possess.’
Bailey on Her Life
‘I am living my dream every single day!’