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Lee Haney Workout Plan and Diet

Even though everyone has heard of them, Lee Haney is just as successful as Arnie or Ronnie (and technically more successful than Arnie).

Haney was Mr. Olympia eight times, and the only reason he didn’t win more was that he chose to quit when he was at the top of his game.

Lee Haney might have been a little unlucky because if he had done everything he did ten years later, he would probably be well-known. He has every right to be! In this article, we’ll look at Lee’s workout plan, which has worked well for him.

lee haney workout

Could it help you become the next Mr. Olympia if you do it? Unlikely. But we can promise that it will help you build muscle and burn fat, regardless of your genes. Lee Haney trained three days on and one day off. Here’s how it broke down:

  • Day 1 – Chest and Arms
  • Day 2 – Legs
  • Day 3 – Back and Shoulders
  • Day 4 – Rest

Calves and Abs

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 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 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

lee haney workout

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

Lee Haney Diet

Lee Haney shares my sentiment regarding eating whole eggs. Whole eggs are a superfood. And eggs have whites and yolk for a reason – they go together.

“I eat whole eggs, not just the whites. God created the yolk for a reason. There are a lot of great nutrients in there. I get why you’d eat egg whites on a strict diet to eliminate saturated fats, but, the rest of the time when you’re trying to grow, whole eggs are growing food.”

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