lee-haney-workout-routine

Lee Haney Is the Legendary Bodybuilder With Eight Mr. Olympia Title Under His Belt

Born on November 11, 1959, in Spartanburg, South Carolina, Lee Haney is a former American IFBB professional bodybuilder and the first-ever bodybuilder of the world to cement his legacy by making a record of winning eight Mr. Olympia title consecutively from 1984 – 1991.

Lee Haney Was Young 24 Years Old When He Won Mr. Olympia for the First Time

Further, Lee Haney has even focused on becoming an entrepreneur by opening a gym. Later on, he also gets into writing and published books and even hosted a television show on ESPN, known as Lee Haney’s Championship Workout – the first bodybuilding TV show that aired and got tremendous traction.

Workout Split of Lee Haney

He has followed various types of workout routines throughout his career while being strict on nutrition to get the physique that leads him to become one of the greatest bodybuilders. And, one which we know about is a three-day workout followed with one rest day. If you want to follow his workout routine or want to feel how this legendary bodybuilder Lee Haney used to train, you can go through this workout routine and find out on your own.

Below is the workout split of Lee Haney:

  • Day 1 – Chest and Arms
  • Day 2 – Legs
  • Day 3 – Back and Shoulders
  • Day 4 – Rest
  • Daily – Calves & Abs

Let’s find out the actual training routine. Below is Lee Haney’s workout routine that you can follow to know his style of training.

Lee Haney Workout Routine – Variation 1

Day 1: Chest & Arms

Exercise Sets Reps
Flat Bench Press 4 6 – 8
Bench Press – Dumbbell 3 8 – 10
Incline Bench Press 4 6 – 8
Incline DB Bench Press 3 8 – 10
Barbell Curls 4 8 – 10
Preacher Curls 4 8 – 10
Triceps Extensions W/ Cables 4 10 – 12
Skull crushers 4 6 – 8

Day 2: Legs

Exercise Sets Reps
Leg Extensions 4 12 – 15
Leg Press 4 10 – 12
Squats 4 – 5 8 – 10
Leg Curls 4 8 – 10
Deadlift – Stiffed Leg 3 – 4 8 – 10

Day 3: Back & Shoulders

Exercise Sets Reps
Lat Pull Down – Front 4 8 – 10
Barbell Rowing Or T – Bar Rowing 4 6 – 8
Cable Rowing 4 8 – 10
Military Press 4 – 5 6 – 8
DB Side Laterals 4 8 – 10
Upright Rowing 4 6 – 8

Day 4: Rest or Active Rest – Go for a walk if you want.

Lee Haney Workout Routine – Variation 2

Day 1: Chest & Arms

Exercise Sets Reps
Flat Bench Press 4 – 5 6 – 8
Incline Bench Press 4 8 – 10
DB Flys 4 10
Chest Dips 3 – 4 12 – 15
Crossover W/ Cable 3 – 4 12 – 15
BB or DB Curls 4 – 5 6 – 8
Incline DB Curls – Seated 4 8 – 10
Concentration Curls 4 8 – 10
Triceps Extensions W/ Cable 4 12 – 15
1 – Arm DB Extensions – Seated 4 8 – 10
1 – Arm Cable Triceps Extensions – Reverse Grip 3 – 4 10 – 12

Day 2: Legs

Exercise Sets Reps
Leg Extensions 4-5 12 – 15
Leg Press 4 10 – 12
Squats 4 – 5 8 – 10
Leg Curls 4 8 – 10
Deadlift – Stiffed Leg 3 – 4 6 – 8

Day 3: Back & Shoulders

Exercise Sets Reps
Lat Pull Down – Narrow Grip 4 10 – 12
Barbell Rowing 4 8 – 10
Cable Rowing 4 8 – 10
1 – Arm DB Rowing 4 8 – 10
Military Press 4 – 5 6 – 8
DB Side Laterals 4 8 – 10
Barbell Upright Rowing 4 6 – 8

Day 4: Rest or Active Rest – Go for a walk if you want.

Lee Haney Workout Routine: Calves & Abs (Daily)

Calves Workout

  • Calf Raises (Standing) – 6 Set x 15 – 20 Reps
  • Calf Raises (Seated) – 3 – 4 Sets x 15 – 20 Reps
  • May incorporate Donkey Calf Raises

Abs Workout

  • Leg Raises (Vertical) – 4 Sets x 15 – 20 Reps
  • Sit-Ups (Incline) – 4 Sets x 15 – 20 Reps
  • Leg Raises (Seated) – 4 Sets x 15 – 20 Reps

Note:

  • Trained calves daily with one exercise for 4 – 5 sets of 50 – 100 reps.
  • Abdominals were trained occasionally with trunk twists & leg raises.
  • For the first three days of the week, follow Variation 1 followed with Variation 2 for another three days.

Diet & Nutrition of Lee Haney

Presently, Lee isn’t eating as much he used to for competition preparation. But, still, he takes his nutrition seriously and even guides his clients to do the same. In his prime time of competition preparation, he used to consume five meals a day consisting of protein, carbs, and fat. One such diet that Lee Haney used to follow is:

Meal 1

  • Whole Eggs – 2
  • Egg Whites – 6
  • Pineapple
  • 1 Cup Oatmeal (Cooked)
  • Coffee

Meal 2

  • Chicken Breasts – 2
  • Spinach
  • Pineapple
  • Baked Potato – 1

Meal 3

  • Coffee
  • Pancakes (Whole Wheat)

Meal 4

  • Chicken Breasts
  • Brown Rice
  • Green Vegetables
  • Pineapple

Meal 5

  • A Cup of cooked Oatmeal with Fruits

Lee Haney Physical Statistics

  • Height – 5 Feet & 11 Inch
  • Weight (Off Season) – 260 Pounds (118 KG)
  • Weight (In Competition) – From 230 Pounds (104 KG) to 250 Pounds (113 KG)
  • Arms – 21 Inch (53 CM)
  • Chest – 56 Inch (142 CM)
  • Waist – 31 Inch (80 CM)
  • Thighs – 30 Inch (76.2 CM)
  • Calves – 20 Inch (50.8 CM)

Olympia Results

  • 1983 –Placed 3rd (Mr. Olympia – IFBB)
  • 1984 – Placed 1st (Mr. Olympia – IFBB)
  • 1985 – Placed 1st (Mr. Olympia – IFBB)
  • 1986 – Placed 1st (Mr. Olympia – IFBB)
  • 1987 – Placed 1st (Mr. Olympia – IFBB)
  • 1988 – Placed 1st (Mr. Olympia – IFBB)
  • 1989 – Placed 1st (Mr. Olympia – IFBB)
  • 1990 – Placed 1st (Mr. Olympia – IFBB)
  • 1991 – Placed 1st (Mr. Olympia – IFBB)

Other Bodybuilding Titles of Lee Haney

  • 1979 – Teen Mr. America
  • 1979 – Placed 1st (Teen Mr. America Tall)
  • 1982 – Placed 1st (Junior Nationals Heavyweight & Overall)
  • 1982 – Placed 1st (Nationals Heavyweight & Overall)
  • 1982 – Placed 1st (World Amateur Championships Heavyweight)
  • 1983 – Placed 2nd (Grand Prix England)
  • 1983 – Placed 1st (Grand Prix Las Vegas)
  • 1983 – Placed 2nd (Grand Prix Sweden)
  • 1983 – Placed 3rd (Grand Prix Switzerland)
  • 1983 – Placed 1st (Night of Champions)
  • 1983 – Placed 3rd (World Pro Championships)
  • 1987 – Placed 1st [Grand Prix Germany (II)]

Wrapping Up

Lee Haney is the legendary Golden Era bodybuilder with exceptional mass, unmatched body symmetry, and skillful posing that made him a rare and greatest bodybuilder of all time.

To add further about his training style, Lee has recommended that you recognize how your body feels and modify your workout accordingly. For instance, if your body feels fatigued, it’s best to cut back on the number of sets or the weight you lift.

Lastly, unlike Lee Haney’s genetics, you won’t get a fabulous physique like him following this workout routine. But, by following it with a good diet routine, you’ll surely see the difference in your body. And, once you get a plateau, then to overcome it, you can follow another workout routine, such as Lou Ferrigno’s workout routine.