12-Week Lee Haney Workout Routine with PDF

We all love to emulate the workouts of champion bodybuilders like Ronnie Coleman, Dorian Yates, Arnold Schwarzenegger, and Lee Haney.

I’ve already shared the workout routines of various bodybuilders, and today, I’ll hand out a workout routine inspired by Lee Haney.

Being a professional bodybuilder and eight times Mr. Olympia, Lee Haney may have followed various workout routines, so it is impossible to outline them all in this article.

However, I’ve shared one of his popular training splits that can help you put on mass, build strength, and improve the shape of your physique.

Anyone who wants to build a muscular, firm, and defined physique can follow Lee Haney’s workout routine for twelve months to see the results.

Note: I’ve collected Lee Haney’s workout from various sources, including one of his books, and made a workout program. So, it may or may not match with his actual training program. I’ve also included a few different exercises that I think are suitable.

Lee Haney Workout Split/Schedule

Lee Haney followed a high-frequency training program involving training every muscle group twice weekly.

He used to train his chest, biceps, calves, and abs on Monday, legs, triceps, and core on Tuesday, and back and shoulders on Wednesday, and then he repeated, having the seventh day off (Sunday) as a day of rest.

Here’s the complete schedule:

  • Monday – Chest, Biceps, Calves, and Abs
  • Tuesday – Legs, Triceps, and Abs
  • Wednesday – Back and Shoulders
  • Thursday – Pecs, Biceps, Calves, and Abs
  • Friday – Legs, Triceps, and Abs
  • Saturday – Back and Shoulders
  • Sunday – OFF/REST

12-Week Lee Haney Training Program for Muscle Building

Before you move on to Lee Haney’s training routine, read the following instructions:

  • Perform one warm-up set of 20 reps before each exercise to prepare your muscles for intense and heavy training.
  • Increase the 5-15% load after every set.
  • You can adjust this program based on your fitness level and goal. For example, reduce the number of exercises, reps, or sets or replace those exercises which are difficult to perform.

Day 1 (Monday) – Chest, Biceps, Calves, and Abs

ExerciseTarget MuscleSetsReps
Flat Barbell/DB Bench PressChest48-10
Incline Barbell/DB Bench PressChest48-10
Dumbbell FlyesChest410-12
Cable CrossoverChest312-15
Barbell/DB Biceps CurlBiceps48-10
Incline/Preacher CurlBiceps48-10
Concentration/Hammer CurlBiceps310-12
Standing Toe RaisesCalves515-20
Seated Knee TuckAbdominal4Failure
Incline Sit-upsAbdominal415-20
Basic CrunchesAbdominal3Failure

Day 2 (Tuesday) – Legs, Triceps, and Abs

ExerciseTarget MuscleSetsReps
Leg ExtensionsQuadriceps3-415-20
Machine Leg PressQuadriceps3-412-15
Back SquatsQuad and Glutes3-48-10
Stiff-legged DeadliftHamstrings3-410-12
Press DownsTriceps3-412-15
Triceps KickbacksTriceps3-412-15
Lying Leg RaisesAbs415-20
Incline Sit-upsAbs415-20
Basic CrunchesAbs320-30

Day 3 (Wednesday) – Back and Shoulders

ExerciseTarget MuscleSetsReps
Front Lat Pull DownBack410-12
One-arm DB RowBack3-48-10
Seated Cable RowBack3-48-10
T-Bar RowBack38-10
Military/DB PressFront Delt3-48-10
Lateral RaiseSide Delt3-410-12
Upright RowsUpper Trap3-48-10
Standing Calf RaisesGastrocnemius4-515-20
Vertical Leg RaisesLower Ab3-415-20
Seated Knee TucksLower Ab3-420-25

Day 4 (Thursday) – Chest, Biceps, Calves, and Abs

ExerciseTarget MuscleSetsReps
Incline Barbell/DB Bench PressChest68-10
Parallel Bar DipsChest410-20
Dumbbell FlyesChest410-12
Cable CrossoverChest312-15
Barbell/DB Biceps CurlBiceps48-10
Incline/Preacher CurlBiceps48-10
Concentration/Hammer CurlBiceps310-12
Standing Toe RaisesCalves515-20
Seated Knee TuckAbdominal4Failure
Incline Sit-upsAbdominal415-20
Basic CrunchesAbdominal3Failure

Day 5 (Friday) – Legs, Triceps, and Abs

ExerciseTarget MuscleSetsReps
Leg ExtensionsQuadriceps3-415-20
Hack SquatsQuadriceps3-412-15
Front LungesLower Body3-48-10
Leg CurlsHamstrings3-410-12
Press DownsTriceps3-412-15
Triceps KickbacksTriceps3-412-15
Lying Leg RaisesAbs415-20
Incline Sit-upsAbs415-20
Basic CrunchesAbs320-30

Day 6 (Saturday) – Back and Shoulders

ExerciseTarget MuscleSetsReps
Front Lat Pull DownBack410-12
One-arm DB RowBack3-48-10
Seated Cable RowBack3-48-10
T-Bar RowBack38-10
Behind The Neck PressShoulder3-48-10
Lateral Delt RaiseShoulder3-410-12
Bent-over Rear Delt RaiseShoulder3-410-12
Upright RowsUpper Trap3-48-10
Standing Calf RaisesGastrocnemius4-515-20
Vertical Leg RaisesLower Ab3-415-20
Seated Knee TucksLower Ab3-420-25

Lee Haney Additional Exercises to Include Week 2 to 12

Lee Haney workout plan includes variety of exercises. I’ve gathered all the exercises that he used to perform in his workouts. Use these movements from week two to twelve to develop muscle mass and definition.

CHEST

  • Weighted Dips: 4 sets, 8-10 reps
  • Dumbbell Pullover: 4 sets, 10-12 reps
  • Parallel Cable Flyes: 4 sets, 10-15 reps
  • Seated Pec Deck Flyes: 4 sets, 12-15 reps

BACK

  • Behind-the-Neck Pullups: 4-5 sets, 8-10 reps
  • V-Handle Chinups: 4-5 sets, 8-10 reps
  • Barbell Pullovers: 4-5 sets, 8-10 reps
  • Bent-Over Barbell Row: 4 sets, 8-10 reps
  • Wide-Grip Lat Pull Down: 4 sets, 10-12 reps
  • Chin-ups: 4 sets, 10-12 reps

SHOULDERS

  • Alternating Front Raises: 3-4 sets, 10-12 reps
  • One-Arm Cable Lateral Raises: 3-4 sets, 10-12 reps
  • Behind-the-Back Upright Rows: 3-4 sets, 8-10 reps

LEGS

ABDOMINAL

  • Roman Chair Sit-ups: 4 sets, 20-25 reps
  • Hanging Knee Raises: 3 sets, 15-20 reps
  • Hanging Twisting Knee Raises: 3 sets, 10-12 reps
  • Seated V-ups: 3 sets, 10-12 reps
  • Standing Cable Rope Crunches: 4 sets, 20-25 reps

BICEPS

  • Wide-arm Barbell Biceps Curl: 3 sets, 10-12 reps
  • EZ Bar Biceps Curls: 3 sets, 10-12 reps
  • Lying High Cable Curls: 3 sets, 10-12 reps

TRICEPS

  • Lying Barbell Triceps Extension: 3 sets, 10-12 reps
  • Overhead Dumbbell Triceps Extensions: 3 sets, 10-12 reps
  • Triceps Rope Pushdown: 3 sets, 10-12 reps
  • Single-arm Overhead Cable Triceps Extension: 3 sets, 10-12 reps

FOREARMS

Should You Follow Lee Haney’s Training Routine?

This Lee Haney bodybuilding workout routine involves performing multiple exercises and numerous reps and sets. His program can help grow strength and size, but you need to have experience, some knowledge about exercise science and nutrition, and dedication to follow his routine.

I suggest beginners to first bolster fundamental strength and learn about exercises before starting his regime.

The above workout schedule is also not suitable for those wanting to get lean.

It is always best to consult with a professional trainer or a doctor if you’re unsure about starting this routine.

Download The Lee Haney Workout Routine PDF


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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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