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
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Flat Barbell/DB Bench Press | Chest | 4 | 8-10 |
| Incline Barbell/DB Bench Press | Chest | 4 | 8-10 |
| Dumbbell Flyes | Chest | 4 | 10-12 |
| Cable Crossover | Chest | 3 | 12-15 |
| Barbell/DB Biceps Curl | Biceps | 4 | 8-10 |
| Incline/Preacher Curl | Biceps | 4 | 8-10 |
| Concentration/Hammer Curl | Biceps | 3 | 10-12 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Seated Knee Tuck | Abdominal | 4 | Failure |
| Incline Sit-ups | Abdominal | 4 | 15-20 |
| Basic Crunches | Abdominal | 3 | Failure |
Day 2 (Tuesday) – Legs, Triceps, and Abs
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 3-4 | 15-20 |
| Machine Leg Press | Quadriceps | 3-4 | 12-15 |
| Back Squats | Quad and Glutes | 3-4 | 8-10 |
| Stiff-legged Deadlift | Hamstrings | 3-4 | 10-12 |
| Press Downs | Triceps | 3-4 | 12-15 |
| Triceps Kickbacks | Triceps | 3-4 | 12-15 |
| Lying Leg Raises | Abs | 4 | 15-20 |
| Incline Sit-ups | Abs | 4 | 15-20 |
| Basic Crunches | Abs | 3 | 20-30 |
Day 3 (Wednesday) – Back and Shoulders
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| One-arm DB Row | Back | 3-4 | 8-10 |
| Seated Cable Row | Back | 3-4 | 8-10 |
| T-Bar Row | Back | 3 | 8-10 |
| Military/DB Press | Front Delt | 3-4 | 8-10 |
| Lateral Raise | Side Delt | 3-4 | 10-12 |
| Upright Rows | Upper Trap | 3-4 | 8-10 |
| Standing Calf Raises | Gastrocnemius | 4-5 | 15-20 |
| Vertical Leg Raises | Lower Ab | 3-4 | 15-20 |
| Seated Knee Tucks | Lower Ab | 3-4 | 20-25 |
Day 4 (Thursday) – Chest, Biceps, Calves, and Abs
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Incline Barbell/DB Bench Press | Chest | 6 | 8-10 |
| Parallel Bar Dips | Chest | 4 | 10-20 |
| Dumbbell Flyes | Chest | 4 | 10-12 |
| Cable Crossover | Chest | 3 | 12-15 |
| Barbell/DB Biceps Curl | Biceps | 4 | 8-10 |
| Incline/Preacher Curl | Biceps | 4 | 8-10 |
| Concentration/Hammer Curl | Biceps | 3 | 10-12 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Seated Knee Tuck | Abdominal | 4 | Failure |
| Incline Sit-ups | Abdominal | 4 | 15-20 |
| Basic Crunches | Abdominal | 3 | Failure |
Day 5 (Friday) – Legs, Triceps, and Abs
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 3-4 | 15-20 |
| Hack Squats | Quadriceps | 3-4 | 12-15 |
| Front Lunges | Lower Body | 3-4 | 8-10 |
| Leg Curls | Hamstrings | 3-4 | 10-12 |
| Press Downs | Triceps | 3-4 | 12-15 |
| Triceps Kickbacks | Triceps | 3-4 | 12-15 |
| Lying Leg Raises | Abs | 4 | 15-20 |
| Incline Sit-ups | Abs | 4 | 15-20 |
| Basic Crunches | Abs | 3 | 20-30 |
Day 6 (Saturday) – Back and Shoulders
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| One-arm DB Row | Back | 3-4 | 8-10 |
| Seated Cable Row | Back | 3-4 | 8-10 |
| T-Bar Row | Back | 3 | 8-10 |
| Behind The Neck Press | Shoulder | 3-4 | 8-10 |
| Lateral Delt Raise | Shoulder | 3-4 | 10-12 |
| Bent-over Rear Delt Raise | Shoulder | 3-4 | 10-12 |
| Upright Rows | Upper Trap | 3-4 | 8-10 |
| Standing Calf Raises | Gastrocnemius | 4-5 | 15-20 |
| Vertical Leg Raises | Lower Ab | 3-4 | 15-20 |
| Seated Knee Tucks | Lower Ab | 3-4 | 20-25 |
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
- Front Squats: 4 sets, 12-15 reps
- Sissy Squats: 3 sets, 8-10 reps
- Lying Leg Curls: 4 sets, 12-20 reps
- DB Suitcase Deadlift: 4 sets, 10-12 reps
- Hack Squat Calf Raises: 4 sets, 20-25 reps
- Dumbbell Sumo Squats: 4 sets, 12-15 reps
- Donkey Calf Raises: 4 sets, 15-25 reps
- DB Single Leg Calf Raises: 4 sets, 20 reps per leg
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
- Reverse Barbell Biceps Curls: 3 sets, 12-15 reps
- Behind-The-Back Barbell Wrist Curl: 3 sets, 12-15 reps
- Bent-Over Barbell Wrist Curl: 3 sets, 12-15 reps
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.
