Dana Linn Bailey

IFBB Ms. Physique Olympia Champion

MAIN LIFTS
(Goblet Squat, DB Bench, Leg Press, RDL, Lat Pulldown, Shoulder Press)

Weeks 1–4
Pick a weight you can control
Goal each week: •  +5 lb OR
•  +1–2 reps
• Leave 1–2 reps in reserve

Weeks 5–8
• Weight increases slow
• Add load every 1–2 weeks
• If reps drop below range → stay there until you earn it

Weeks 9–12
Heaviest phase (still beginner)
• Rep ranges tighten
• Weight only goes up if form stays clean

Rule: If form looks sketchy, the weight doesn’t count.

ACCESSORY LIFTS
(Lunges, rows, curls, triceps, laterals)
• Add reps first
• Once you hit top reps → add weight
• Small jumps only (2.5–5 lb)

FINISHERS
Never add weight
• Progress by: • More reps
• More rounds
• Faster completion
Finishers are for conditioning — not ego lifting.


⭐️ No machines? No problem.
LOWER BODY
• Leg Press → Goblet Squat
• Ham Curl Machine → Stability Ball Curl / Slider Curl
• Hip Thrust Machine → DB Glute Bridge
• Step-Ups → Reverse Lunges

UPPER PUSH
• DB Bench → Floor Press
• Shoulder Press → Seated DB Press
• Triceps Pushdown → Band Pushdown / DB Skull Crushers
• Incline DB Press → Feet-Elevated Push-Ups

UPPER PULL
• Lat Pulldown → Band Pulldown / One-Arm DB Row
• Cable Row → Chest-Supported DB Row
• Face Pull → Band Pull-Apart
• Assisted Pull-Up → Inverted Row

CORE & CARRIES
• Pallof Press → Band Anti-Rotation Hold
• Farmer Carry → Heavy DB Hold March
• Plank → Dead Bug / Hollow Hold

Same reps. Same intent. Same progress rules.

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