Dana Linn Bailey

Dana Linn Bailey

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Push/Pull/Legs - 4x Wk

Push/Pull/Legs Program

Add strength and size to your upper and lower body

This 16-week program was designed to be an even 4-day/week split between upper and lower body days, helping you increase your overall strength without needing to hit the gym every single day.
Goal:
Strength
16 weeks program 4 days/week 45-60 mins
Goal:
Strength
16 weeks program 4 days/week 45-60 mins
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About the program

This program is perfect for anyone looking to add strength and size to your upper and lower body. It is an even split between upper and lower body days. This program is 4 days a week but can easily be made into 3 days a week by condensing and combining the leg days together. I have written how I would split up the days with rest. However you can put the rest days where ever you need them and depending on your schedule. You got 4 lift days with plenty of rest, so go hard on each day if you want to see results!

    A look at the workouts

    LEGS
    LEGS
    5.0
    11
    PUSH
    PUSH
    5.0
    1
    PULL
    PULL
    5.0
    1
    LEGS
    LEGS
    5.0
    1
    PULL
    PULL
    5.0
    LEGS
    LEGS
    5.0
    1
    LEGS
    LEGS
    5.0
    1
    I love this app! I feel confident in the gym, especially when I'm alone. The app is super easy to follow and log workouts.
    Lindsay
    Lifting heavier than ever and looking more cut than ever. Loving every second of this program.
    Song
    Thank you so much for making an interesting & challenging program. I've been looking for what seems like forever. This delivers...even after 1 workout
    Joanie
    My strength is noticeably increasing. Hell yes! Feeling strong and confident.
    Maryann
    Felt great to be back training! Thanks Dana for all you do for us cause I love training since I started DLB Daily.
    Angela
    I love this app! I feel confident in the gym, especially when I'm alone. The app is super easy to follow and log workouts.
    Lindsay
    Lifting heavier than ever and looking more cut than ever. Loving every second of this program.
    Song
    Thank you so much for making an interesting & challenging program. I've been looking for what seems like forever. This delivers...even after 1 workout
    Joanie
    My strength is noticeably increasing. Hell yes! Feeling strong and confident.
    Maryann
    Felt great to be back training! Thanks Dana for all you do for us cause I love training since I started DLB Daily.
    Angela

    Need to see it to believe?

    Andrea A.
    Nasser
    Casey M.
    Talon D.
    Guile P.
    Shylow
    Meredith L.
    Juan V.
    Nicole V.
    Stacey C.
    Andrea A.

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    https://d3l5vala1x2h4r.cloudfront.net/1701920098803_IMG_1987-comp.PNGframe
    https://d3l5vala1x2h4r.cloudfront.net/1701920098803_IMG_1987-comp.PNGframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Dana Linn Bailey

    About Me

    I'm professional bodybuilder and First Ever Ms. Physique Olympia. I started DLB Daily because I want everyone to feel exactly how I feel: To become confident within yourself and to love yourself... To love the parts of you that you can build and change... To learn that you are in complete control of your body

    Frequently asked questions

    What makes DLB different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, you may be skeptical. But I'm here to tell you, I guarantee you’ll get the results you want with DLB. Why? My training style is a mix of power lifting, body building, crossfit, and HIIT. We will build strength through power movements, volume with drop sets and super sets, and shape our bodies with interval training.
    Do I need a gym?
    For this program you will need to have access to a gym.
    Do I need a subscription?
    No! If you purchase this program, you will have access to it FOREVER, and you only pay once! However, I encourage you to subscribe to The DLB Daily fitness app if you like this program! You'll have access to my ACTUAL daily training. These will be my exact workouts that I am doing, with exercises, sets, reps, notes, and video demonstrations. The best part? You can tailor it to fit your goals and needs depending on your skill level. Become a lean, mean muscle machine with my help.

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