I’ve designed an ultimate 12-week bodybuilding workout plan of 8x Mr Olympia, Lee Haney.
Lee Haney is the first bodybuilder to win Mr Olympia eight consecutive years (1984-1991), beating the record of 7x Mr Olympia Arnold Schwarzenegger.
His record is only matched by the giant Ronnie Coleman, who also won Mr Olympia 8 times from 1997 to 2005.
Lee Haney’s massive and proportional physique inspires many fitness enthusiasts to try his workout plan, and if you are one of them, this blog is for you.
This program is designed to help you build muscle and strength and improve your physical appearance.
Note: I’ve collected Lee Haney’s workout from various sources, including his books, and made a workout program. So, it may or may not match his actual training program. I’ve also included a few different exercises that I think are suitable.
Lee Haney Workout Plan Summary
| Split Type | 3-on/1-off Split (3 days training followed by 1 day rest), including push-pull movements combined per session |
| Duration per Session | 90-120 minutes |
| Program Goal | Increase Strength & Gain Muscle Mass |
| Target Gender | Males |
| Difficulty Level | Medium / Intermediate Level |
| Optimal Duration for Visible Results | 12 months |
| Volume Density | High (20-35 sets per session) |
Lee Haney Workout Split/Schedule
Lee Haney followed a high-frequency training program that involved training every muscle group twice weekly.
He used to follow a 3-day on 1-day off split, combining push and pull exercises on each day.
He trains his chest (push), biceps (pull), calves, and abs on Monday.
Quads (push) and Hamstrings (pull) on Tuesday.
Back (pull), shoulders (push), calves, and abs on Wednesday.
He takes a rest on Thursday or day 4, then he repeats.
He believes pairing push and pull body parts ensures you’re not overloading the same joint or muscle chain on consecutive days, and the 3-day workout 1-day rest approach ensures each body part gets ample rest (around three days) before being trained again.
Anyone looking for a practical and balanced workout plan for bodybuilding should check out Lee Haney’s training split.
12-Week Lee Haney Training Program for Muscle Building
- Day 1 – Chest, Arms, Calves, and Abs (A)
- Day 2 – Quads & Hamstrings (A)
- Day 3 – Back, Shoulders, Calves, and Abs (A)
- Day 4 – OFF
- Day 5 – Chest, Arms, Calves, and Abs (B)
- Day 6 – Back and Shoulders (B)
- Day 7 – Back, Shoulders, Calves, and Abs (B)
- Day 8 – OFF
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 that are difficult to perform.
Day 1 – Chest, Arms, Calves, and Abs (A)
| 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 |
| Skull Crusher/Overhead Extensions | Triceps | 3 | 12-15 |
| Barbell/DB Biceps Curl | Biceps | 4 | 8-10 |
| Incline/Preacher Curl | Biceps | 4 | 8-10 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Seated Knee Tuck | Abdominal | 4 | Failure |
| Inclined Sit-ups | Abdominal | 4 | 15-20 |
Day 2 – Quads and Hamstrings (A)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 4 | 15-20 |
| Machine Leg Press | Quadriceps | 4 | 12-15 |
| Back Squats | Quad and Glutes | 4 | 8-10 |
| Stiff-legged Deadlift | Hamstrings | 4 | 10-12 |
| Leg Curls | Hamstrings | 4 | 15-20 |
Day 3 – Back, Shoulders, Calves, and Abs (A)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| One-arm DB Row | Back | 3 | 10/side |
| Seated Cable Row | Back | 4 | 8-12 |
| 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 5 – Chest, Arms, Calves, and Abs (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Incline Barbell/DB Bench Press | Chest | 6 | 8-10 |
| Parallel Bar Dips | Chest | 4 | 10-20 |
| Cable Crossover | Chest | 4 | 12-15 |
| Pressdown | Triceps | 4 | 12-15 |
| Machine Preacher Curl | Biceps | 4 | 8-10 |
| Concentration/Hammer Curl | Biceps | 3 | 10-12 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Lying Leg Raises | Abdominal | 4 | Failure |
| Incline Sit-ups | Abdominal | 4 | 15-20 |
Day 6 – Quads and Hamstrings (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 3-4 | 15-20 |
| Hack Squats | Quadriceps | 3-4 | 12-15 |
| Front Lunges/Bulgarian Split Squats | Thighs & Glutes | 3-4 | 10/leg |
| Leg Curls | Hamstrings | 3-4 | 12-20 |
| Romanian Deadlift | Hamstrings | 3-4 | 8-10 |
Day 7 – Back, Shoulders, Calves, and Abs (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| Weighted Pull-ups | Back | 4 | 8-10 |
| Seated Cable Row (Neutral Grip) | Back | 4 | 8-10 |
| Chest Supported Row (Overhand Grip) | Back | 4 | 8-10 |
| Behind The Neck Press | Shoulder | 4 | 8-10 |
| Lateral Delt Raise | Shoulder | 4 | 10-12 |
| Bent-over Rear Delt Raise | Shoulder | 4 | 10-12 |
| Standing Calf Raises | Calves | 4 | 15-20 |
| Vertical Leg Raises | Lower Ab | 4 | 15-20 |
| Seated Knee Tucks | Lower Ab | 4 | 20-25 |
Lee Haney Additional Exercises to Include Week 2 to 12
Lee Haney’s workout plan includes a 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 Bodybuilding Workout Plan?
This Lee Haney bodybuilding workout routine involves performing multiple exercises and numerous reps and sets, and focuses on strength and size gains. So, you need a bit of experience and knowledge about exercise science and nutrition to follow his routine.
If you are a beginner, I recommend you start with a basic plan to bolster fundamental strength and learn about exercise techniques before starting this high-volume training plan.
