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
