Mr. Olympia 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 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 Flys – 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
