Bodybuilder Lee Haney Workout Plan

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Mr. Olympia Lee Haney used a 3 day on, 1 day off training routine. The split was as follows:

  • Day 1 – Chest and Arms
  • Day 2 – Legs
  • Day 3 – Back and Shoulders
  • Day 4 – Rest

Calves and Abs

Calves and abs are trained daily. For calves, Lee Haney used the following setup:

Use heavy resistance

  • Standing Calf Raise – 6 sets x 15-20 reps *
  • Seated Calf Raise – 3-4 sets x 15-20 reps

*May use Donkey Calf Raises

For abdominals Lee would perform 3 exercises:

  • Vertical Leg Raise – 4 sets x 15-20 reps
  • Incline Sit Ups – 4 sets x 15-20 reps
  • Seated Leg Raise – 4 sets x 15-20 reps

lee-haney-olympia

Lee Haney Workout Plan

Day 1 – Chest and Arms

  • Bench Press – 4 sets of 6-8 reps
  • Dumbbell Bench Press – 3 sets of 8-10 reps
  • Incline Bench Press – 4 sets of 6-8 reps
  • Incline Dumbbell Bench Press – 3 sets of 8-10 reps
  • Barbell Curl – 4 sets of 8-10 rep
  • Preacher Curl – 4 sets of 8-10 reps
  • Cable Tricep Extensions – 4 sets of 10-12 reps
  • Skullcrushers – 4 sets of 6-8 reps

Day 2 – Legs

  • Leg Extension – 4 sets of 12-15 reps
  • Leg Press – 4 sets of  10-12 reps, but only use this exercise one out of 3 workouts
  • Squats – 4-5 sets of 8-10 reps
  • Leg Curl – 4 sets of 8-10 reps
  • Stiff Leg Deadlift – 3-4 sets of 8-10 reps, but only use this exercise one out of 3 workouts

Day 3 – Back and Shoulders

  • Front Lat Pull Down – 4 sets of 8-10 reps
  • Barbell or T-Bar Row – 4 sets of 6-8 reps
  • Cable Rows – 4 sets of 8-10 reps
  • Military Press – 4-5 sets of 6-8 reps
  • Side Lateral – 4 sets of 8-10 reps
  • Upright Row – 4 sets of 6-8 reps

lee-haney-bodybuilder

Lee Haney Workout Plan – Variation

Day 1 – Chest and Arms

  • Bench Press – 4-5 sets of 6-8 reps
  • Incline Bench Press – 4 sets of 8-10 reps
  • Dumbbell Flye – 4 sets x 10 reps
  • Chest Dip – 3-4 sets x 12-15 reps
  • Cable Crossovers – 3-4 sets of 12-15 reps, performed every other workout
  • Barbell Curl or Dumbbell Curl – 4-5 sets of 6-8 rep
  • Seated Incline Dumbbell Curl – 4 sets of 8-10 reps
  • Concentration Curl – 4 sets of 8-10 reps
  • Cable Tricep Extensions – 4 sets of 12-15 reps
  • Seated One Arm Dumbbell Extension – 4 sets of 8-10 reps
  • Reverse Grip One Arm Cable Tricep Extension – 3-4 sets x 10-12 reps

Day 2 – Legs

  • Leg Extension – 4-5 sets of 12-15 reps
  • Leg Press – 4 sets of  10-12 reps
  • Squats – 4-5 sets of 8-10 reps
  • Leg Curl – 4 sets of 8-10 reps
  • Stiff Leg Deadlift – 3-4 sets of 6-8 reps, every other workout

Day 3 – Back

  • Narrow Grip Lat Pull Down – 4 sets of 10-12 reps
  • Barbell Row – 4 sets of 8-10 reps
  • Cable Rows – 4 sets of 8-10 reps
  • One Arm Dumbbell Row – 4 sets x 8-10 reps
  • Military Press – 4-5 sets of 6-8 reps
  • Side Lateral – 4 sets of 8-10 reps
  • Upright Row – 4 sets of 6-8 reps
Bodybuilder Lee Haney Workout Plan, 3.4 out of 5 based on 20 ratings

6 Comments. Leave new

Charlie Joyner
April 30, 2015 4:50 pm

Hello Mr. Haney I like your workout plan i”m getting ready to start working out the right way.

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What a crazy marathon workout routine….not sure if this is one for the magazines or reality….how many of these sets are actual working sets? So 4 sets on bench could be 3 non failure sets and one to failure….similarly the other sets. …bodybuilders of those days would pyramid upward in weight as was the trend.

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I’ve read his book, Lee Haney’s Ultimate Bodybuilding Book: The 8-time Mr. Olympia’s Revolutionary Program for Building Mass, Strength and Power, and due to his religious beliefs he never used a routine that required training on Sundays as this would. He says in the book he either used a 5 on/2 off or a 4 on/3 off split.

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Hi TL,

Here is an exchange from an interview with Lee. Lee experimented quite a few approaches over the years. Not sure what year the book was from. Perhaps he evolved to allow for more weakness training or focus over the years.

QUESTION: Bodybuilders are always debating how they should split up their routines namely how many times a week should they hit a certain muscle part, how many rest days should they have? You were known for experimenting with various split routines in your day. What did you find to be the best kind of split for you and what would you recommend for others?

Lee: Well the best I felt for quality was three days on and on off. That is the very best.”

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I think this routine is very good and lots of the exercises are a part of my routine but as a kid, I didn’t understand that you won’t look like Lee with a good routine alone. It takes something else that most of these guys don’t acknowledge .

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“…. It takes something else that most of these guys don’t acknowledge .”

Yep — far-above-average genetics for developing proportionate muscle mass; and, high dosage stacks and frequent cycles of steroids, growth drugs such as HGH and insulin, anti-estrogenics, and other miscellaneous drugs (which, at this date, runs each professional a minimum of $20,000 each year). All national and world class bodybuilders train intensely, consistently, and determinedly, but, without their superior genetics and drugs, their hard training and proper nutrition could not produce the results they have.

But, the guy with average genetics who’s not using steroids nor drugs can benefit and progress using the elite bodybuilders’ training routines. The average-gened guy without drugs won’t get anywhere near the results as the elites with drugs get, but can still get good gains.

By the way. there is a difference between “average gened” and “below-average-gened”. Some guys have it hardest of all because they’re born with less-than-average muscle-building traits. Guys in that category will DEFINTELY find a routine like Haney’s to be too much for their bodies to tolerate. They’ll usually need to reduce the volume (the numbers of sets) per workout for optimal progress.

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