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Bodybuilder Lee Haney Workout Plan

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While everyone has heard of Arnie, and most have heard of Ronnie, Lee Haney is as successful as either (and technically more successful than Arnie). An 8 time Mr Olympia, the only thing stopping Haney from winning more was himself – choosing to retire at the top of his game.

Maybe Lee Haney was a little unlucky, as if he accomplished everything he did ten years later, he would probably be a household name. He certainly deserves to be! In this article we will be taking a look at Lee’s successful workout plan. Could following it help you to become the next Mr Olympia? Unlikely. But we can guarantee that it’ll help you build muscle and burn fat, no matter what your genetics. 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

What do you make to Lee Haney’s workout split? If you’ve tried it, let us know of your results in the comments below. 

Steve Shaw

Steve Shaw is the founder of Muscle and Brawn, and a powerlifter with 30+ years of experience. Steve's recorded a 600lb squat, 672lb deadlift and a 382lb bench press.
Steve Shaw

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